How to Overcome Phone Addiction? 5 Proven Ways (Explained)

how to overcome phone addiction


Nowadays, most smartphone users might be addicted to their devices without realizing it, they actually might even require professional help.

Undoubtedly, the fast technology development has had the greatest impact in making smartphone addiction a pervasive threat and imposes itself strongly on society.

This addiction is known as “nomophobia” short for ” no mobile phobia” which means the fear of not having your phone or not being able to use it. So how can you overcome phone addiction? How Does Phone Addiction Impact your Daily Life?

This addiction has a lot of side affects on your daily life along with your mental and physical health.

It messes with your sleep cycle, you can get social anxiety by feeling the need to respond to every notification you receive, the « neck tech » is the new illness that might be caused looking down at your phone for too long.

Media multitasking can shorten your attention span and even changes the physical structure of your brain, and actually the way you think according to Best Life Online

Here are some doable simple steps to help you overcome phone addiction.

5 Simple Steps to Overcome Phone Addiction

First of all, you should answer honestly the question « why you need to conquer your phone addiction? » the more you realize the dark side of this addiction the more you will be committed to overcome it. Set clear goals on how you will do it, and write them on a notebook as you will be more motivated to achieve them.

Addiction to phone nomophobia

1. Track your daily usage of your phone:

Count how many hours you spent on your phone in order to realize how much time you waste, and how much time you can gain by doing other useful activities.

Smartphones that use Android as operating system have section about phone usage called ” Digital Wellbeing “. Through it, you can get useful informations about how much time you are wasting on your phone etc.
You need to open settings app and turn on show icon in the app list, to have digital wellbeing as an app.

+ How to access the Android Digital Wellbeing settings?

  1. Go to the settings app.
  2. Tap “Digital Wellbeing & parental controls”.
  3. In Your “Digital Wellbeing”, tap “Show your data”.

Note: for the first time you will need to set up your profile to open Digital Wellbeing.

For more features, check the Android support page.

IOS Operating System has also phone usage stats but with other tool name and path to find data. Apple calls the usage monitoring “Screen Time”. besides to lets you know how much time you and your kids spend on apps and more.

How to access the iOS Screen Time settings?

  1. Go to Settings and tap Screen Time.
  2. Tap Turn On Screen Time and tap Continue.
  3. Select This is My “device” or This is My Child’s “device”.

For more features, check the IOS support page.

2. Analyze your phone activities and assign time to each one:

Mobile phone can be used for studying, for working or for fun. Gather all your activities and how much time you spend on each one of them, then you can set time for each activity to focus on one at a time.

3. Become aware of your triggers to phone use:

You always have a reason to reach to your device, it might be boredom while waiting for the bus or while having your meal.

It can be during socially awkward moment where you do not feel comfortable, maybe while doing a repetitive task, or even while waiting for a notification.

The more aware you become of the things that triggers you the easier it gets to control your phone addiction in order to get rid of it for good.

4. Change your phone settings:

 + Turn your phone’s grayscale mode on

according to Tristan Harris (former design ethicist at Google) this trick will make you less motivated to check your phone constantly as it makes the phone less appealing to the eye.

+ Limit notifications as possible as you can 

leave only the most important notifications according to your needs, and delete all the unused apps.

+ Hide all the distracting applications from your home screen 

you can put them on a file with a long password, which will make it harder to reach them.

+ Put your phone on « do not disturb » mode or even airplane mode

especially while working or studying, the less distraction you get, the more productive you become.

+ Download useful apps

there are some helpful apps where you can set time to lock your phone down or lock only some distracting apps, you can also use the apps that track usage time and notify you whenever you exceeded the time you set for yourself.

5. Try a 30 days « phone usage routine » challenge

You can set a routine to specify time when you will use your device in order to create a better phone usage habits by the following:

1. Plan a fixed schedule to your daily phone usage and actually stick to it.

2. Take a phone holiday where you do not use your cell phone at all for a whole day each week, or maybe even for a week during your actual holiday.

3. Put it away when you are doing something to get fully concentrated on your task even the smallest ones such as eating.

4. Try also to leave it at home when you go out to be fully engaged with the people around you and be totally present in the moment.

5. Get out of your comfort zone and do more physical activities and engage yourself in social events.


Phone has become an essential tool in our daily life in order to keep us up to date and organized, nevertheless, its addiction is a serious addiction like any other.

It can cause physical and mental withdrawals like insomnia, depression, anxiety and stress. The worst part is that it is hard to quit.

Yet, it is time for you to get control of your phone habits and have a much healthier life.

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