Addicted To Smartphones? Learn Its Signs & Tips To Overcome It

Smartphone addiction occurs when many people find it difficult to put down their phones and disconnect from the digital world.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Mar 17, 2023 15:47 IST
Addicted To Smartphones? Learn Its Signs & Tips To Overcome It

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Imagine a life without mobile phones. Considering how crucial they have become to our daily lives, it would undoubtedly be difficult. They are no longer merely tools we use to send text messages or make phone calls. Our smartphones are multifunctional tools that can be used for communication, entertainment, work, and much more. As useful as smartphones are, they can also be addictive. Smartphone addiction occurs when many people find it difficult to put down their phones and disconnect from the digital world.

What Is Smartphone Addiction

The overuse of cell phones to the extent that it interferes with daily living is referred to as smartphone addiction. It is a growing concern, especially among younger generations. 

Nomophobia, the anxiety of leaving your smartphone behind or not having network coverage, is rising. Here are some signs that indicate you are addicted to your smartphones:

  • Using smartphones frequently while eating meals
  • You use your smartphone even when you are surrounded by people and interact very less with them.
  • You use your phone even when you have work to do, which hampers your productivity.
  • You frequently use your smartphone while doing things that call for concentration, such as doing an assignment, writing a report, or operating a vehicle.
  • You have the habit of using mobile phones in the middle of the night.

How To Overcome Smartphone Addiction

If you are addicted to your smartphones, here are some measures that you should follow to break free from this addiction.

Set Limits For Yourself

Setting limitations on phone usage is one of the simplest strategies to lessen smartphone addiction. It entails setting daily time limits for phone use, disabling notifications at specific times, and refraining from using your phone when eating or interacting with friends and family. Limits can help you set boundaries and control your phone usage.

Use Your Phone Wisely

Using your phone on purpose is another approach to lessen smartphone addiction. This includes using your phones for specific purposes like work or communication instead of scrolling through Instagram reels. You may cut down on the time you spend on your phone and improve your awareness of how you use it with purpose.

Practice Mindfulness 

Practising mindfulness will help to reduce stress and anxiety caused due to smartphone addiction. It entails paying attention to and being present in the present. Increase your awareness of how often you use your phone and how it affects your life by practising mindful phone usage.

Also Read: Smartphones Improve User's Memory Skills? Here's What The Study Says

Create Phone-Free Spaces

Creating phone-free spaces in your home or workplace can help you reduce your mobile phone usage. This may entail designating particular spaces—such as the dining room table or the bedroom—as phone-free zones. By making phone-free locations, you can motivate yourself to put down your phone and concentrate on other things, like relationships or hobbies.

Find Alternative Activities

Most people use smartphones when they have nothing to do. Therefore, finding alternative activities to replace your smartphone usage will help you reduce smartphone addiction. This includes engaging in activities like reading, dancing, exercising, or spending time with your family. This will not only help you reduce your dependence but will also help you in focusing on other areas of life.


The dangers of smartphone addiction to physical and emotional health are becoming increasingly apparent. Try following these measures if you feel you are addicted to your phones. Try inculcating small habits, like charging your phone away from your bed and not using it first thing in the morning.