9 Ways to Break Your Smartphone Addiction

By | December 25, 2021

Many people with smartphones feel the need to check their devices every few minutes. You might be one of these people. You might also know someone who is obsessive about checking their device and even feeling “lost” when they do not have it. This is a problem! Here are some tips and tricks for getting your life back on track with minimal damage to your phone and self-esteem.

1. Eliminate unnecessary notifications

You may not realize it, but that little notification sound that comes from your smartphone every time you get a text message or Facebook alert is pulling you back towards the device. In order to fix this problem, go into the settings on your phone and scroll down until you see “notifications” or “messages.” Turn off all unnecessary notifications. Alternatively, if your phone is an android phone you could go into the settings, scroll until you see sounds and notifications, select “app notifications” and turn off the ones that are not necessary.

2. Have a routine

Having a routine will help distract you from the urge to constantly check your phone. Make a point of doing something every time you feel the need to look at your phone and go back and forth between the two activities. For example, when you finish eating dinner with your family, instead of sitting down in front of your computer or on the couch with your phone in hand, get up and take a shower. This will help you transition from being with people to being alone without the instant gratification offered by your device.

3. Charge overnight

This might seem counterintuitive, but it can actually work. If you are not able to have a routine, at least try charging your phone overnight so that you are forced to go all day, or most of a day, without your phone. This will help you overcome the urge to constantly check your device while simultaneously preserving battery life.

4. Delete unnecessary apps

This is probably an obvious one, but deleting unnecessary apps can significantly decrease the amount of time you spend on your phone. Some people might think that this is not necessary or important; however, you should think of it as an exercise in self care. You deserve to have a life beyond your phone, so delete the apps that are stealing your time.

5. Keep yourself busy

Trying to go cold turkey will only fracture the delicate balance of the relationship between you and your smartphone. Instead, try completing little tasks throughout the day to keep yourself busy and overcome the urge to randomly pick up your phone. For example, start creating a list of things you need at the grocery store or download a crossword puzzle app and try to complete one every day.

6. Track your usage

The best way to break the smartphone addiction cycle is to monitor it. Keeping a log of when you use your phone and what apps you use will show you how often you actually have the urge to check your device. After a while, this data will help you uncover patterns that can be used to reduce unnecessary usage.

7. Ask yourself, “why?”

Every time you feel the urge to compulsively check your phone, try asking yourself why. If you can figure out what it is that you are doing on your device or why you want to use it so badly, then this will help you find alternatives. For example, if it turns out that after work, you have nothing to do but sit at home with your phone in hand because everyone has gone out for drinks after work, then you can create a new routine that involves going for a walk or doing some exercise.

8. Store your phone away

Another great way to prevent yourself from using your smartphone is to put it away and not carry it with you. This might seem counterproductive at first, especially if you want to be reachable during your workday; however, the benefits outweigh the drawbacks. If you leave your phone at home and realize that you aren’t as stressed or distracted by it as before, it will reinforce this behavior and start a new routine for yourself.

9. Go on a smartphone diet

Similar to a food or alcohol “diet”, a smartphone diet is something that will help you break your bad habits and form better ones. Just as people have certain behaviors around food, drinks, and drugs, they usually have their own set of behaviors with their smartphones. A smartphone diet entails slowly reducing the time spent on your phone until you reach the bare minimum.


There are many ways that a person can break their smartphone addiction. Some of these things include deleting unnecessary apps, monitoring your usage, and going on a “smartphone diet”. The benefits of breaking a smartphone addiction include increased productivity and improved mental health.

A person breaks their smartphone addiction by following the tips presented in the article, such as: tracking your usage, asking yourself why you need to check your phone, and putting your phone away when it isn’t needed.

A few things that can be learned from this article are that it is important to break a smartphone addiction because you spend too much time on your phone instead of spending valuable time with your family or friends, thus creating bad habits.

You can reduce your smartphone usage by deleting unnecessary apps, keeping yourself busy, tracking your usage, asking yourself why you need to check your phone so badly, and going on a smartphone diet to slowly decrease the time until you can use your phone for essential things only. The article is useful because it provides ways to break a smartphone addiction without deleting your phone, which some people cannot do.

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