How to Break Your Phone Addiction in 5 Steps


We’ve all been there. You’re sitting in a meeting, or trying to have a conversation with a friend, when you suddenly realize you can’t focus because you’re glued to your phone. It’s a common problem in today’s world, and one that can have a major impact on your productivity, personal relationships, and overall wellbeing. The good news is, it’s not impossible to break your phone addiction. Here are five steps to help you kick the habit:

1. Acknowledge that you have a problem.

The first step to breaking any addiction is recognizing that you have a problem. If you find yourself frequently checking your phone when you’re supposed to be doing something else, or you can’t seem to go more than a few minutes without looking at it, it’s time to take action.

2. Set specific goals.

When you’re trying to break any habit, it’s important to set specific goals. For example, rather than telling yourself you’re going to cut down on your phone use, decide that you’re going to only check it once an hour. Or, set a goal of not using your phone for the first hour after you wake up each day.

3. Find an accountability partner.

One of the best ways to stick to your goals is to find someone who will hold you accountable. Ask a friend or family member to check in with you on your progress, and to help you stay on track.

4. Create phone-free zones.

To help you cut down on your phone use, it can be helpful to create phone-free zones in your life. For example, designate specific times or places where you’re not allowed to use your phone, such as during meals, in the car, or in the bedroom.

5. Give yourself a break.

Finally, don’t be too hard on yourself if you slip up. It takes time to break any habit, and you’re likely to have setbacks along the way. Just get back on track and keep working towards your goals.

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