How to overcome Phone Addiction

                   Do you run to your phone whenever it goes off or vibrates? Do you feel the urge to pick up your phone and check it every time a notification comes? Do you waste a lot of your time scrolling through social media or reading articles that don’t even matter to you? Then beware, dear readers, you are addicted to the small rectangular box which you carry everywhere, even to your restrooms. But Phone Addiction isn’t exactly an addiction. It is more like a bad habit. It is up to you to overcome this habit. Here, I have listed some of my ideas which I hope will help you in your battle against phone addiction. Good Luck!

Step 1:

Admit it

Always, the first step to recovery is to admit you have a problem. You can overcome your problems only if you agree to yourself that you have them in the first place. So, if you are addicted to your phone, then admit it and start working towards overcoming it.

Step 2:


Pay attention to the different ways you are drawn to your phone. It will be hard since using your phone is like your second nature. But only if you study your weaknesses, you will be able to protect them. Find out when and where your phone lures you. Is it when you are having your meals, or when you are sitting idle, or when you are doing your work? So, spy on yourself for a few days. You’ll be surprised at what you discover!

Step 3:

Find New Distractions

Discover new ways to distract yourself. You can develop hobbies depending on your personal interests. For example, if you like books, you can start reading novels or poems or magazines. If you like art, you can dig out your old art supplies and lose yourself in the world of colors. Or, you can enroll in a fitness program or even do some social service. So go on and uncover your passion!

Step 4:


You should have self-control over yourself. Each time your phone rings, you should tell yourself that it is not important, that you can go and reply to the text or call later. Exercising this type of control over yourself not only helps you to overcome phone addiction but also in other situations.

Step 5:

Change your phone settings

If you are not able to resist yourself from doing it, you can change your phone settings. You can turn off the notifications that alert you every time you receive a message in Facebook or Email. This way your phone won’t disturb you and you won’t be tempted to go check it.

Step 6:

Live in the Present

Concentrate on what you are currently doing. Being mindful helps you do your work better and at the same time keeps away thoughts about your phone. An idle mind is the Devil’s workshop. So, even when you are doing simple things like washing dishes, think about how you can wash them spotlessly and save water at the same time.

Step 7:

Have Patience

Patience is the key to success. Overcoming phone addiction is a long term job that requires patience and confidence. Never lose hope and keep trying your best. You will surely break free from the evil clutches of your phone and live peacefully.

Do’s and Don’t’s


  • Start slow. First try to avoid your phone for a few hours. Then go for a day.
  • Try using the Dictionary for word searches, calculator instead of your phone and the atlas instead of your maps.
  • Tell your family and friends about your addiction. They will support you and help you beat it.
  • If you feel that your condition is extreme (like if you’re having trouble in doing your regular work or if it is affecting your social and mental health), then you can get medical consultation. There are treatments and counselling given to these problems.


  • Don’t lock away your phone. Personally, I’ve tried this. I ended up thinking about it the whole time and couldn’t focus on anything else.
  • Don’t force yourself into doing anything. If you push yourself too much, your addiction will only push back.
  • Don’t hold back if you are being visibly affected by phone addiction. Seek help from your parents or other people who have overcome phone addiction.
  • Don’t give up. If you can’t fight it, then settle with trying your best.

           So dear readers, I really hope you liked this post and that it was useful to all of you. Good Luck!

   This is Shvethaa, signing off for now.





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