6 Ways To Cure Your Crippling Phone Addiction

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Jan. 4, 2024 – Are you resolving to cut down your screen time in 2024? Here are a cyberpsychologist’s best tips for using smartphones mindfully … And while social media can be a powerful tool for fostering connection and community, it’s clear that it can leave us feeling anxious and isolated too. Some people thrive without smartphones and swear by switching out your iPhone for a basic brick. Sadly, for many of us, this isn’t really possible – perhaps you work in social media and need to keep abreast of TikTok trends for your job, or you may want to use a location-tracking app like Find My Friends for safety reasons if you’re heading off on a first date with a total stranger. But the good news is it is possible to own a smartphone and use it mindfully.

“Technology allows us to lead more convenient, informed, and better-connected lives,” explains Dr Daria Kuss, a psychologist and scientist who has extensively researched technology addiction. “At the same time, I advocate mindful use, such as spending our time wisely on particular activities we want to do, such as chatting with a friend, buying that particular pair of shoes, writing that email, rather than mindlessly scrolling through our social media feeds.”

It’s tough, given that apps and notifications are specifically designed to grab your attention, but try to remain focused on the specific tasks you need to do on your phone. Resist the temptation to trip and fall into a ten-minute TikTok scroll when all you needed to do was check the weather. Or if you do want to have a flick through TikTok, that’s fine too – but do it consciously, not mindlessly. Set aside ten minutes in the evening as a little treat and stick to that.