You May be Using Your Smartphone More Than You Realize

The Smartphone usage has increased so much that you do not realize how much you depend on them. Earlier, self-reporting apps were used to track the time spent on phones but it was soon discovered that the smartphone usage reported by these apps didn’t match the actual usage.

How is phone usage turning into addiction?

Smartphones have become a part of everyday existence so much so that you use them almost involuntarily. Some interactions with your phone such as checking notifications or looking at the time don’t last for even a minute. Yet, these brief interactions are happening so frequently that you stop registering them.

There are some people who live in their own world of self-delusion and simply won’t accept that they spend excessive time in the company of technology instead of people. Far from it, they won’t accept their dependence on technology. Looking closely, it can be a matter of reflexive use, like

checking a live music streaming app to listen to music without necessarily interacting with the phone actively. This usage also goes unnoticed by most of the smartphone users. Or they just don’t remember engaging in any such interaction.

Your dependence on a smartphone is increasing more than ever. From using it as a basic communication tool, you have moved on to using it for entertainment through social media messaging, for navigating around the world, browsing the internet, playing an endless range of games, and taking high-resolution pictures. It is possible that you have become addicted to your

smartphones without even realizing it.

Are you using your phone more than you realize?

Research claims that excessive usage of smartphones by people of all age groups can give rise to actual dependency. Read these behavioral symptoms to know if you have a dependency issue:

·        Compelling need: You are unable to put your phone away for long. You feel a compelling need to check your phone even while watching a movie or having meals.  

·        Fixation: You check your phone even as you are doing routine tasks. It can be waiting for a bus to arrive or awaiting your turn at the store counter, you can’t resist the urge to look at

your phone.  

·        Embarrassment: You feel ashamed of your excessive phone usage and tend to hide it by turning your back on other people when checking your phone or walk away to check it all alone.

·        Separation: You feel anxious when you are not able to check your phone. You feel annoyed if you cannot access your phone due to poor network service.

·        Seek comfort: You reach out to your phone the moment you start feeling depressed or bored. You hope that your phone will provide the same comfort that some people find in food, alcohol or drugs.

How to cut your phone usage?

The best way to cut down the time spent on a phone is by tracking phone usage. You can start with taking note of how frequently you or your family members are checking their phone. If the time spent on a phone is much more than the time spent on interacting with one another and the outside world, try following at least a few of these steps:

·        Turn your dining space, bedroom, or your car into ‘phone-free zones’ so that people can communicate face to face with each other.

·        It has been proven that using your phone just before sleeping can hamper the quality and duration of your sleep. So, put your phone away an hour (at least...) before going to bed. If you are a bedtime reader, grab a magazine or a book to read before going to sleep.

·        Don’t crawl out of bed looking for your phone. Nothing will happen if you didn’t check your phone right after getting out of bed. Look around, enjoy the sun, absorb the morning and maybe exercise a little. Check e-mails once you reach your office.

·        Keep your phone away at night. Why bother your phone when a normal

alarm clock can wake you up just as easily.

·       Disable all notifications and alerts. These notifications provide an obsessive rush. Even though your brain enjoys this dopamine rush, these notifications can result in an erratic wave of emotions.

·        After checking notifications or messages on an app, log out of it. In this way, you will be able to notify yourself whenever you are logging back in inattentively.

·        Smart students keep their phone out of the study room and turn it on the silent mode while studying.

·        Driving is anyways a serious task so never think of checking your phone whilst driving. Keep your phone away from your reach, like in the dashboard or in your handbag, so you are not tempted to have a look whenever you stop at a red light or are waiting for the traffic to clear.

·        Celebrate a digital cleansing day on which you would stay away from your phone for the whole day.

·        Walking or exercising is meant to relax your body and mind. The continuous buzzing of phone can interrupt your fitness regime so leave your phone behind when going for a walk or work out.

·       There is no need to take your phone to the bathroom unless you want to drop it in water. Just finish what you got to do inside and come out to live your normal life.

·        Being alone shouldn’t mean you fall back on your digital gadget for the company. Meet your friends in person and not over the phone. Their physical proximity can soak up your boredom and cheer you up.

Excessive use of the smartphone can certainly be harmful. It can result in addictive behavior, family conflicts, loneliness, and poor performance in academics. Despite the fact that the technology is meant to make our lives simpler and connect us with our loved ones, it can alienate you

from your surroundings and from your inner self.

The digital devices and the smartphone apps are built to assist you. By getting hooked on them, you are allowing the device to control your life. You need to understand that the gadget doesn’t deserve more attention than your work and the people around you. Realize this before you become a

slave to your phone.