Try downloading an application that tracks your cell phone use like Checky, App Off Timer, or QualityTime. [3] X Research source You can use this information to set a specific goal of how many times per hour or day you allow yourself to check your phone.
Write your plan and goals down to make them more concrete. Keep a log of which goals you’ve met and ones you are still working on.
Keep a tally of how many times you check your phone per hour. Use your phone only for necessary communications or emergencies.
Go on a trip or camping where there will be no cell service. This forces you to be off of your phone. You can notify your friends and loved ones that you are going off the grid for a short time. This can be easily accomplished on social media.
Settle for a pay-as-you-go plan as a last resort. It’s similar to a portable payphone and a calling card in one - in order to use a certain amount of minutes, you’ll need to pay for that amount. It then disables your phone when you reach the maximum of minutes.
Remind yourself that whatever you are wanting to check on your phone is not that important and can wait. [7] X Research source Next time you feel the need to use it step back and think, “Do I really need to call/text this person right now or can it wait until later?”
Are you on your cell phone because you have a strong desire to be social and connect with others? If so, you can fulfill your needs in ways that last longer such as face-to-face contact. Are you simply bored? Boredom can be a huge trigger for individuals to engage in addictive behaviors. If you are often bored, it may be time to develop hobbies or other activities that sustain your attention.
If you are not employed you can apply to jobs or volunteer at a local organization. Try taking up a new hobby like knitting, sewing or playing an instrument. Spend more time doing things that need to be finished, whether it’s chores or parents wanting a family day or time together.
Instead of texting, write a letter or meet up with a friend for coffee or a meal. Instead of blasting your photos on Instagram, invite a family member over and physically show them your memories. This type of connection may increase quality intimacy.
If one of your issues is excessively playing games on your phone, think of an alternative such as inviting a friend over to play a board game. If you spend too much time looking at profiles on social media, meet up with a close friend or family member and ask them about what is going on in their life (instead of simply reading about it online).
Simply tell your family and friends that you think you are using your cell phone too much and you are working on cutting down. You can explain that you would appreciate if they support you in this process. Additionally, you could give them specific suggestions and involve them in your plan. For example, ask them to call or text you only at certain times of the day. Ask for advice. Your family members know you personally and may be able to help you devise a specific plan on cutting down your phone use.
Plan an activity with family or friends. Spend your limited cell phone time researching and planning this event. This way your energy is being used in a productive and meaningful way.
Some signs that you may need help are if you are unable to complete your responsibilities (work, school, home), or if your interpersonal relationships are significantly negatively affected by your cell phone use. Cognitive Behavioral Therapy (CBT) is a type of treatment that is used for a wide variety of conditions and addictions. It focuses on changing your thoughts in order to change your feelings and behaviors. CBT may be a helpful option if you choose to seek treatment.
