Do you need a smartphone ‘diet’?

Do you find yourself constantly texting, surfing the internet, sending emails, using applications and playing games? Depending how much time and effort you put into those situations, you may have a problem with excessive cell phone use. Overuse of your cell phone can lead to reduced quality of personal relationships and lack of productivity in daily life.

Going on a Cell Phone Diet

1: Monitor your cell phone use. According to one study, college students may spend 8-10 hours per day on their cell phones. [1] Tracking your cell phone use such as adding up how many times per hour you check your phone can increase your awareness about your problem. [2] If you are aware of the extent of your problem you can begin to identify goals and possible solutions.

Try downloading an application that tracks your cell phone use like Checky. [3] 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.

2: Create a plan for your phone use. Limit your cell phone use to certain times of the day. You can set an alarm on your phone to alert you when you have reached your maximum time. For example, you can allow yourself to use your phone only from 6pm-7pm. You can also set up specific times not to use your phone, such as while you are at work or school. [4]

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.

3: Offer yourself rewards for less time spent on your phone. This concept is called positive self-reinforcement and it is used in therapy in order to teach an individual positive behaviors through use of a reward system. [5] For example, if you meet your cell phone use goal for the day you can treat yourself to your favorite food, a new item, or an activity.

4: Start slow. Instead of going cold turkey and completely eliminating your cell phone use (which can be very anxiety provoking), begin by progressively reducing the amount of time you spend checking your phone. [6] For example, start by limiting the amount you check your phone to once per 30 minutes, then once per 2 hours, as so on.

Keep a tally of how many times you check your phone per hour. Use your phone only for necessary communications or emergencies.

5: Put your phone away. Put your phone somewhere where you will not see it. Turn your phone on silent mode when you are at work, study or anywhere else, so it won’t distract you.

6: Take a cell phone holiday. Cut cell phone use out of your life completely for a short period of time such as a weekend. [8]

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.

7: Change your phone settings. There are settings on your phone that may alert you every time you get an email or Facebook notification. Make sure you turn these off! This will reduce the amount of times your phone goes off or vibrates. This way you are not being notified every time something occurs. [9] Settle for a pay-as-you-go plan as a last resort. It’s similar to a portable pay phone 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.

8: Change your thinking about your cell phone. Changing your thoughts may help alter your emotions and behaviors. [10] In other words, if you change your thinking about your cell phone you can feel better and use your cell phone less.

Remind yourself that whatever you are wanting to check on your phone is not that important and can wait.[11] 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?”

9: Focus on the here-and-now. Mindfulness, the art of being aware, can help you become centered and possibly reduce the impulse to engage in cell phone use. [12] Try to be in the present moment by focusing on what is currently going on, including your own thoughts and reactions