“Good morning sir. The weather is expected to be mild at 7 am today. From this wake-up call, to work, to cook, to drink a cup of caffeine-nectar and to do workouts, do any of these activities happen without your cell phone Is included?
The only device of convenience has easily changed to become a major intrusion. With cell phone distraction at bay, the increasing dependency on the screen has been a dangerous phase for your life, perhaps more than you would like to admit. It would not be an exaggeration if we also said that it has become a complete addiction.
Keeping this addiction in mind, we will walk with caution. Our approach to addressing this would align with the 5 stages of drug addiction.
Let’s start with this support group therapy, shall we?
Stage 1. Pre-competition
- 1 Stage 1. Pre-competition
- 2 Stage 2: Complimentation – A Peak at Cell Phone Distress
- 3 Stage 3 and Stage 4: How to End Distraction
- 3.1 1. Lean on an app to track your daily usage of cell phone
- 3.2 2. Subscribe again for your hobby
- 3.3 3. Take a silent fast from social media platforms
- 3.4 4. Occasionally working in your silent / don’t disturb mode
- 3.5 5. Set a realistic to-do list for any screen-invoice for the day
- 3.6 6. Where have your books / magazines gone?
- 3.7 7. Get the serial killer on your notifications
- 3.8 8. Get screen glares an hour before bedtime
- 3.9 9. Go for Black and White mode
- 3.10 10. Be prepared for withdrawal symptoms
- 3.11 11. Pro Hack: Embrace Your Smart Speakers
- 4 last stage
- 5 More tips to avoid cell phone distraction
It’s all about denial – a denial that you can’t take your screen away from your eyes, denying that you can’t have nomophobia or “no mobile phone” phobia. We understand completely. But with this step, it is about making you realize how strong the addiction is (maybe biohazard is stronger than 928mg caffeine)!
While you may have already internalized the damage, here is some help from your addiction. We will provide you with a holistic view of the persistent epidemic called mobile disturbances and guide you with hacks to combat addiction.
That said, it’s time to dive into the details!
Stage 2: Complimentation – A Peak at Cell Phone Distress
look around you. Apart from the frenzied use of N-95 masks and sanitizers, what do you see in common? “Projections expressed on the screen held in front of the eyes.”
It would probably be safe to say that smartphones have become quite companions, not only that real companions are often overlooked for virtual ones. You may have come across many memes based on this topic.
Additionally, the horrific statistics on your cell phone addiction are not going so subtle at the massacre that it has become a distraction.
Here you have to give some perspective with numbers:
- The average mobile phone user clicks, taps and swipes on their mobile phone 2,617 times a day.
- Phone users worldwide have crossed the 3 billion mark and are projected to have an exponential growth of several hundred million in the coming years.
- As of September 2020, 61.20% of the world’s population has smartphones.
Although the latter two figures prove an increased reliance on phones, the first number is an indication of twiddling-thumb syndrome after addiction.
Looking your wide eyes at the numbers, we can safely assume that you have moved on to step 2: contemplation. This step will allow you to see the changes you must undergo to ensure a screen-free healthy lifestyle.
Although we recognize that the screen plays an important role for some activities, we believe that you can do some of these tasks easily, which can be minimized for a minimal amount of time.
Think about the physical, psychological and social impact. With everything at stake and eliminating distraction, it is time to start with a few hacks to distract this cell phone.
Stage 3 and Stage 4: How to End Distraction
Let’s not be clear here. We will not tell you about it:
- Short attention span,
- Possible loneliness,
- Reducing eye health, etc.
This is something parents around the world are putting on banners. As a result, these facts are very likely to be considered ‘preaching’.
On the other hand, we have more concern – your cell phones are, most likely, taking away your me-time and therefore, your creative potential. That is something that should never be compromised. Thus, it is time that you follow the hacks from professionals that are proven to be effective for all ages.
Here allow me to remove life-changing, screen-shattering hacking in the form of Stage 3 preparation and Stage 4 action to cure your addiction:
1. Lean on an app to track your daily usage of cell phone
It would be safe to say that you have some small “time thieves” in your mobile phone, who munch and nibble on your precious hours. For the hack, we start with the most convenient one-installed phone usage tracker application.
Here is the list of the best ones for both Android and iOS platforms in 2020.
- QualityTime – My Digital Diet
- YourHour – Phone Addiction Tracker and Controller
- Stay Focused – App Block (Control Phone Addiction)
- Social Fever App Usage Tracker
- Phoneuse tracker
With the role of a ‘personal trainer’ or referee in any of these apps, your hours spent on social media platforms and your phone are tracked in full. When you first check the hours, beware: the numbers may not be for weak hearts!
2. Subscribe again for your hobby
The price you pay for the distraction of your cell phone is an increasing distance from your hobby. When you kill time with your screen-connected engagements, you lose the roots of your hobby.
So, make sure to follow these steps:
- List your hobbies.
- Place it on your headboard or sticky notes.
- Get off to a slow start on your hobby.
- Set realistic goals, dividing the time spent on your phone and your hobby.
Once you fall in love with your old, high school-sweetheart again, the attachment with the screen will eventually fade away.
When was the last time you ate food without clicking or went without hashtagging the picture on Instagram with your friends? How many times do you giggle while scrolling or ‘aww’ Facebook feeds in cute kitty and dogo videos?
We’re guessing, a lot!
The number confirms our opinion. According to the World Economic Forum, Millennials spent about 2 hours 38 minutes on the social media platform and General Z 2 hours 55 minutes daily.
Additionally, if you thought that Kovid-19 only changed ecommerce, then you are wrong. The state of the recent epidemic and its lockdown and social disturbances have unfortunately brought you closer to your screen.
The scenario looks something like this:
So, here’s the most challenging hack of all on your social media apps, Atomic. Before you hear this go AWOL on us, hear us out!
The potential impact of social media platforms extends beyond the time spent on it. You are more interested in the lives of others than you are. And these are the countless adversities of our ‘friends, Romans and countrymen’.
Remember, even if you delete apps, you still have your accounts. Also, if removing it seems a lot more worrying, then follow the time spent (using the apps on Hack 101) and put a realistic cap on it.
4. Occasionally working in your silent / don’t disturb mode
For this hack, first accept the fact that introspection or “me” time is incomparable. The various ringtones and melodies emanating from your cell phone attract a few hours of your life.
Keeping your phone on silence during meals or work meetings is a matter of courtesy, doing so at other times also means that you are prioritizing yourself. This will help you to get back into your old habits and stay away from technical labyrinths.
5. Set a realistic to-do list for any screen-invoice for the day
How often do we treat ourselves to a great performance at work? Maybe pizza or bowl of ice cream? Why don’t you do this for the distraction of your cell phone?
what you need to do:
- Sit with the bucket list daily before going to sleep at night.
- Ensure that the list of activities includes minimum screen time.
- Complete the jobs listed and then reward yourself with some social media scrolls.
So, do we have a deal? Get Started ASAP!
6. Where have your books / magazines gone?
Ask around, and your previous generation will tell you the charm of tangible books – the peace involved in flipping the page while your palm embraces a cup of your hot caffeine.
With Kindle, iPad, and tablet, that attraction is lost for a long time. However, for those determined to stay away from this distraction, we suggest you try this harmony. Reading, not on screen, but with physical and tangible books will help you feel on-the-ground and again, yet another hobby that will be responsible for your personal development.
So, dust off the cobwebs from your bookshelf, and get your brain treated with imagination!
7. Get the serial killer on your notifications
Do not get us wrong! We are not asking you to go to all the ‘Ted Bundy’ on our information, but can you please do so? Hear us out before you completely quit.
All your sneaky apps often see small existence through notifications, reminding you of their existence.
While being notified is sometimes appreciated, it can be quite distracting if the phone turns off every 5 minutes.
The best way? Turn off notifications, even if for a few hours. Then you will have the power to not deviate from your contemporary activity and enjoy scanning through notifications at your favorite time.
8. Get screen glares an hour before bedtime
What is the best excuse you have to put your cell phone on your nightstand?
Let me guess. Alarm?
Get out of the excuse queue, your alarm clock can serve the purpose well! Additionally, there will be no ‘convenient access’ to your screen just before you go to sleep.
Sounds harsh? Follow through and you will experience a sudden and considerable improvement in your daily schedule. Without your phone in reach of one hand from your bed, you too will not start your day by scrolling through social media feeds.
9. Go for Black and White mode
OLED or organic light-emitting diode is the latest call of display technology in cell phones. The color contrast in this display is very attractive, with promises of better black themes and incredible pixel-views.
However, it is color-coding that brings and engages you on your cell phone for a long time. For those wanting to get rid of the distraction of your cell phone, your best approach is to choose grayscale. This makes the screen much less desirable for viewing.
Recently, many phones come with ‘Bedtime Mode’ which switches the phone to grayscale mode. With the color emanating from your phone, social media platforms become instantly unattractive. If you’re asking for a reference, think of the memory dump ground in Pixar’s Inside Out.
10. Be prepared for withdrawal symptoms
Like any addiction, acting on cell phone distraction also brings about withdrawal symptoms (nomophobia or “no mobile phone” phobia). A brave move, agitation, distracting, stress outside, and upset when planning to leave your phone at home can have definite consequences.
Given that cell phones have become representative for connectivity, staying away from them is a huge stress. Researchers have also gone their distance to say that compulsive cell phone behavior is a consequence of the Pavlovian conditioning system.
The tune of cell phone notifications somehow sends a signal that some big news is on its way, and you are compelled to check your phone, noting that the notification will increase your expectation for the release of dopamine in your system. Completes. With that dopamine release, your anxiety is sure to kick in. So, prepare yourself for that!
11. Pro Hack: Embrace Your Smart Speakers
Did you know that the gray beautiful piece of technology greeted you with updates to the season? Your playing via Alexa / Siri / Cortana / Google Smart Speaker? They can be quite familiar when you are trying to get rid of the distraction of your cell phone.
Given that you need the support of your phone to perform daily activities, you can always rely on screen-less technology. This will help keep the smartphone away from your hands for a long time.
Nearing the end of your addiction, the last phase matters the most.
This 5th and final stage is about maintenance or recovery. Do not disappoint your cellular bridles by thinking that you are distracting your cell phone.
You can always rely on the ‘hair band technique’ to keep away scrolling thums. Maybe, you’ll be reminded that your anti-thumbs can do better — guides you can find on the site or in various blogs posted on our social media sites.
What do you say?
More tips to avoid cell phone distraction
Featured photo credit: Clem Onojeghu via unsplash.com