10 Clear Signs of Your Phone Addiction and How to Get Rid of It

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It is normally said that the first step in solving any problem is realizing that you have it in the first place. The same goes for your phone addiction problem. In this blog, you will learn about some crystal clear signs that you are addicted to your smart phones and some dobable ways of how to get rid of it. 

The majority of us have a love and hate type of relationship with our smartphones. We love using it because of its multi-purposes approach other than just having a conversation with people. We hate it because more often than not we find it hard to simply put it down and focus on other more important tasks.

You may also have noticed that there is this gravitational pull towards your phone that is almost impossible to resist and despite trying so hard you end up checking your phone even when there is no chance of seeing anything new.

If you are among the many who are going through this unhealthy attachment with their phones, let’s help you understand some clear signs of your phone addiction and the solutions to let go of it. 


10 Clear Signs of Your Phone Addiction and How to Get Rid of it

According to a study, about 83.72% of the world’s population use smartphones and youngsters are the most common users among them. There are some clear advantages of smartphones but phone addiction is a concerning trend among users which often leads to procrastination, depression, and loneliness. 

If you are reading this blog then chances are that you are suffering from phone addiction. To make it easy for you below is a list of 10 clear signs that will help you to identify if you are suffering from the same condition.


1. You Check your Phone First Thing in the Morning

Checking your phone first thing in the morning has become the worst habit for so many people and it is a clear indication of  your phone addiction. Most of us reach out to our phones even before throwing back the covers.

Gone are the days when table clocks were used to set alarms for the mornings. Now smartphones have replaced these accessories and it’s become a compulsion to reach out for our phones to set off the alarm. And from that point, the mindless scrolling starts.


2. You Check Your Phone During Normal Conversation

Phone addiction is the real and actual cause of ignoring face-to-face conversation. When was the last time you sat with your parents/friends and had a heart-to-heart conversation without having the urge to check your phone?

Unfortunately, these smartphones have become an integral part of our lives and the situation has become so grave that we are now more interested in our phones than the real people around us. If you can relate to the above scenario then it is a sign of phone addiction.


3. You have Serious Phone Addiction If You Have 20 Apps Installed In Your Phone

Installing apps on smartphones is a normal thing but what is not normal is installing 20 apps and using them all at once. If you are that person who uses apps for waking up in the morning, journaling, counting your steps, meeting, and appointments, and whatnot then it’s a clear and alarming sign that you are a smartphone addict.


4. You Use Social Media Consistently and You Do Mindless Scrolling for Hours

Almost every one of us has social media platforms like Facebook, Instagram, TikTok, and YouTube installed on our phones. Mindless scrolling on these platforms often consumes all of your day.

It is very easy to get lost in the never-ending content streams on these platforms. Spending endless amounts of time on these platforms is a very clear sign of your phone addiction.


5. You Feel Anxious When Separated from Your Phone

Feeling agitated and anxious when your phone is not in your reach is a clear sign of phone dependency. This feeling is normally linked with FOMO (fear of missing out) which is a strong motivator for many people. But it is also a strong sign that you must regain your self-control.

signs of phone addiction

6. You Neglect your Responsibilities

Your smartphone causes you to neglect your responsibilities at home and work because you have become the “look busy and do nothing kind of person”. You are so invested in your phone by watching shorts or YouTube videos that you always come up with excuses to delay the work that needs your attention.


7. You Feel Demotivated and Less Productive

One of the major signs of cell phone addiction is becoming less productive and demotivated because all your time is eaten up by your phone and you are unable to get things done. Also, by looking at the pictures and stories of accomplishments of your friends and family, you feel like a failure which demotivates you. 


8. You Use your Phone in the Bathroom

This may sound funny but it is also a clear sign of phone addiction. It is not only wrong for hygienic reasons but also you have become so dependent on your phone that you can’t leave it in your room for five minutes. That’s alarming.


9. A Fully Charged Phone only Lasts for a Few Hours for You

If a fully charged phone only lasts for a few hours then you should know that it’s time you take some serious measures to control your phone dependency.


10. You Have Set Alarms for Almost Everything

You have set alarms on your phone for almost everything. You have set an alarm for taking walks, business meetings, doctor appointments, and so on. All these are important stuff to do, but can’t you use physical notebooks for this purpose?


Harmful Effects of Phone Addiction

There are many negative effects of phone addiction and some of them are mentioned below:

  • Loneliness
  • Creativity block
  • Stress & Anxiety
  • Sleep Deprivation
  • Lower Attention span
  • Disruptive attention spans
  • Low Productivity and Self-esteem

How to Get Rid of Your Phone Addiction? 

If you are someone who has a love/hate relationship with your phone then you are not alone. While it is entertaining to spend time on your phone, the downside is it is hard to put it down and that’s where the situation becomes alarming. This is where you need to take some serious actions to get rid of this addiction.

Below are some of the effective ways that can help you to control your phone addiction.


1. Set Daily Usage Reminders

Most smartphones come with built-in features that are quite helpful in setting usage limits for some specific apps. These settings are quite helpful and you can use them to curb your cell phone usage.


2. Try a Digital Detox

A digital detox is another great way of limiting cell phone usage. Recently, I have seen so many celebrities and influencers who just disappeared from social media for a specific period. And once they were back they told their fans/followers that they were on a break from social media and were busy recharging their energy.

You can also try this out and from what I have seen and experienced it is a great way of getting rid of this addiction. 


3. Establish a Phone-Free Zone

Designate a phone-free zone in your home. This zone can be your bedroom or dining room. Try to leave your phone in any other place while you are here. 

If your phone is out of your sight and reach then you won’t have the urge to use it instantly and ultimately you can regain your self-control.

signs of phone addiction

4. Give Importance to Real-Life Experiences

While cell phones are great for giving you a good and effective digital world experience, it is equally important to live and enjoy real-life experiences. Try reading a physical book, start journaling, go for a walk and hike, arrange a meet and greet with your friends and family, and so on.

All these real-life experiences will help you understand the importance of real-life interactions and then you will have a balance between the two.


5. Seek Help and Support

Some people find it very tough to get rid of this addiction and they end up in a vicious cycle of phone addiction which ultimately results in loneliness and depression.

At such times go and ask your friends and family or even seek professional help if necessary. It is important to identify that you have a problem and then to speak out about the issue with someone you can trust and rely on. 


6. Delete all the Unnecessary Apps 

Go through your phones and look for apps that are useless and yet they are installed. Just uninstall them from your app. Be mindful of what you install. Delete all the social media platforms for a while. You will find it difficult to adjust to the new routine but trust me you will enjoy your time after a few days.


7. Go for a Walk, Stay Active

Going for a walk and staying physically active is not only good for your physical health but it is also important for your mental wellbeing. When you wake up in the morning, make a mental note that you will go for a walk late in the evening.

Go out for an hour, spend time in nature, enjoy your surroundings, and prioritize your life. After a few days, you will notice a prominent change in your personality.


Getting a smartphone is the need of the hour. In this era, it is almost impossible to survive with one. Because we no longer use it for communication but also use it for professional reasons.

But don’t be dependent on it. Even if you have become addicted then remember that getting rid of this addiction is a slow process and you can do it over time. 

Recognize all the signs and take mindful actions to curb your phone addiction. Only then you will see positive results