How do you break smartphone addiction? Our guide outlines the signs of phone addiction and what you should do to conquer it for good!
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We are constantly on reception. The smartphone has become a constant companion for most of them, especially now that we haven’t been able to meet for a long time. User behavior can quickly take on addiction-like features. But when are you addicted? And how can smartphone consumption be reduced? Expert Christian Montag knows what to do.
How to break smartphone addiction
“We have outsourced our brains,” says psychology professor Dr. Christian Montag, “when the smartphone breaks, many people panic”. It has become a kind of Swiss army knife. If you are available anytime, anywhere, the fear of missing out increases. In the meantime, this has taken on pathological traits in so many. That is why Montag advises you to be careful: put an end to the smartphone reflex.
When the phone becomes a drug
To do this, we have to learn to consciously incorporate breaks and, ideally, turn off the smartphone from time to time. Because: The constant, small interruptions in everyday life have led to a significant reduction in productivity.
Researchers from the USA found out in a study on smartphone addiction¹ that the mere presence of the smartphone on the table reduces performance.
The term smartphone addiction is not yet an independent diagnosis. The excessive use of technology can, however, fall into the area of behavioral addiction.
The extent to which withdrawal symptoms from smartphones can be compared with withdrawal symptoms from other drugs is discussed. Many functions of the smartphone have a similar effect on the brain, since they stimulate the reward system.
Do you need to break smartphone addiction?
A self-test can give you an initial assessment of your own consumer behavior. Answer these questions:
- Am I always checking my emails and texts?
- Do I have my phone on the meal table?
- If I have a few spare minutes, do I play a smartphone game or video?
- Is the phone the first thing I reach for in the morning?
- Do I go through emails just before I go to sleep?
- You get the idea… if you are answering yes to most of these, it is time to break smartphone addiction!
Less on the mobile phone – with these tips it works
- Keyword control : We are boss – we have to learn that, says Prof. Christian Monday. It is not the smartphone that determines our lives, but us. That means we have to recognize how to do useful things with it – and use it consciously. To do this, we have to be clear about the rules.
- Make an honest inventory : It is best to write down for a week when, what and where do I use my smartphone? Can I spend the day relaxed without a device? Or do I get stressful and panic? If necessary: seek help
- Organize the function of the device: Clear division of office and private. For example, in your free time, mute all office numbers and only let private calls through. Or consistently shift to the fixed network.
- Schedule phone hours to do things undisturbed.
- Turn off unnecessary notifications and ringtones. Answer e-mails stationary on the computer again and pause the delivery of e-mails – at least while on vacation
- Children and adolescents do not need their own smartphone up to the age of 12 (in an emergency a simple mobile phone is sufficient)
- Define digital free zones at home and create a clear daily structure
- Wear a watch and use the alarm clock in the bedroom (do not use the smartphone as an alarm clock)
Where the greatest danger of addiction lurks
The providers of digital services use various psychological tricks to keep us going for as long as possible. Because that’s how they earn their money.
Thumbs up!
The “Like” or “Like” button was invented by Facebook and has since been copied over and over again (for example little hearts). This is how we get attention and feedback. That makes you want more, because it has a direct effect on our reward system in the brain.
No end in sight
The network is constantly being recharged. As soon as a film has ended on YouTube, for example, the next one starts. Many portals such as Pinterest never stop. You can scroll endlessly. This way you quickly lose track of things and never get the feeling of being finished. In this way we “spoil” a lot of time on the Internet.
Favorite content
We leave traces on the internet with our clicks. Digital services use this and continuously collect information about our usage behavior with so-called cookies (in order to collect advertising money, for example). This allows them to constantly offer us content that reflects our preferences. In the worst case, this leads to so-called filter bubbles. We only receive information that confirms our opinion.
Pressure to react quickly and constantly
We can be controlled better under pressure. For example, WhatsApp messages or SMS are marked with “read”. This creates pressure on the recipient to respond quickly. Incoming messages are constantly flashing and ringing, competing for attention. This creates reaction pressure. The less time we have, the more we let it guide us. We don’t see then that hurry doesn’t mean important. Therefore always pay attention to breaks. And don’t let yourself be rushed!
FOMO – the fear of missing out
” Fear of missing out ” – the fear of not being involved of knowing about something. Shortly called “FOMO” in professional circles. Here the online world uses the human characteristic of reacting to the environment – especially one’s own social network – with curiosity and vigilance. A classic survival instinct that is stimulated with permanent news feeds, ring tones and breaking news.
