4 Signs of Device Addiction and Tips to Stop It

In this technology-saturated world, we spend more and more time in front of a screen, whether it’s a laptop, TV, or mobile phone.

And under the social distance and isolation caused by the new coronavirus epidemic, our technology addiction symptoms have become more serious. From constantly checking and responding to emails to constantly refreshing Instagram to see what our friends are up to, many of us need technology to feel constantly connected to the world, and we are consumed by this need. In fact, a March 2020 global survey noted that 44% of users found themselves spending more time on social media, and 55% were spending more time watching various programs on streaming devices.

So, how much screen time is too much for your brain and body? Do you need to hit the pause button on your digital devices? You may want to consider digital withdrawal when the following signs appear:

Warning 1: Feeling anxious when your phone is not around you

We’re not talking about the possibility of losing your phone–that’s a situation in which anxiety should indeed be felt. Do you ever feel sick or like you can't function just at the thought of being separated from your phone for a short period? This could mean you've developed an unhealthy dependence on your phone.

It's one thing to casually scroll through Facebook during commercial breaks, but it's another thing to keep scrolling through Instagram on your phone when you haven't received any push notifications at all.

Warning 3: You always reply instantly when chatting

Status: Online. You always reply instantly, and you don’t understand why your friends can’t reply as quickly as you. After all, the first thing you do after waking up is to look at your phone, and the last thing before going to bed is to look at your phone. Isn't this normal... isn’t it?

Warning 4: The person is here, but the heart is not there

Is there such a situation? More than once, your friends or family members have messaged you from across the dinner table because they found that it caught your attention better than talking to you directly. Your situation may not be that extreme, but if you can no longer finish a meal or have a conversation without picking up your phone, now is the time to think about your relationship with your phone.

If the above scenarios sound familiar to you, then it may be time for you to quit your Internet addiction. The following suggestions can help you stop being addicted to your mobile phone:

Tip 1: Set yourself a screen time quota and stick to it

What better way to win the battle for screen time than with technology itself? Whether you have an Apple or Android phone, you can track your screen time—from how many times a day you pick up your phone, to what is the first app you use after picking up your phone, to what time you spend in each app time spent on. Start by realizing how much time you spend on your phone, and then take steps to reduce screen time.

Tip 2: Set small goals and get rid of one bad habit at a time

Just like starting a new diet or fitness plan, you can't do it overnight. You don't need to completely disconnect from the Internet. For example, you could set a small goal each week, starting with never using your laptop in the bedroom, or checking your social media feeds only three times a day instead of twice an hour.

Tip 3: Set aside time for exercise every day

Whether it's an hour or 30 minutes, set aside a certain amount of time every day to exercise because it's important for your physical and mental health. Take a relaxing walk around your home, or open YouTube and follow your favorite Yoga videos to fully stretch and adjust your body after sitting for a long time. Prefer something more challenging? Nothing gets your heart racing and your adrenaline pumping like a high-intensity HIIT (high-intensity interval training) workout. Develop a routine that you enjoy and then vary it up to keep you interested - designing your own set of fitness bingo cards is a great way to keep yourself motivated.

Tip 4: Put your phone aside when eating or chatting with family and friends.

Make a conscious effort to focus more on real-world relationships rather than scrolling through where your favorite blogger was this weekend. When spending time with family and friends, try putting your phone in your bag or somewhere else out of sight. This will reduce your urge to pick up your phone and check emails or messages. This isn’t just a courtesy, as eliminating distractions improves real-world communication.