As technology advances, with the innovation of smartphones and the internet, a study has revealed the increasing number of people battling with tech addiction. Almost at every corner of the world, you will see both the young and adults constantly checking their phone– particularly their social media account. It can be concluded that this irrational habit of always checking the phone is caused by the fear of being left out or missing out. This is the reason why tech addition has been included in the long list of behavioral addictions by scientists.
Addiction and mental disorder specialists have categorized tech addiction with other behavioral addictions such as gambling and sex. A notable feature of behavioral addiction also includes a progressive inability to limit, control or regulate the behavior. Also, a level of similarities exists between obsessive-compulsive disorder and technology addictions.
This generation can’t be separated from the increased use of technology and continuous connectivity. However, a good percentage of people have crossed from the normal usage to the level where it is harming their productivity. Technology addiction includes social media networking, video games, web surfing, and others.
How to Know if you are a Tech Addict
When you feel on the edge when you don’t know where your gadget is every time: You are a tech addict if you start feeling anxious and sweaty whenever your gadget is not within your reach, or not with you for some minutes. David Brudo, who is the CEO and Co-founder of the mental wellbeing and personal development app Remote, recommends reducing your intake bit-by-bit as against just trying to shut your addiction off at once.
He said: “Try to cut back on using your phone gradually. Try simply not checking it unless you actually need to use it. Or, leave your phone at home when you go out for dinner or grocery shopping. This way it will help you change your habits in small dosages.”
When your family and friends have commented on your inability to leave your phone during a conversation: It will harm you when you start ignoring your loved ones in favor of your gadgets.
If you feel uneasy when you haven’t checked your social media feeds or timeline in a day: Your attention span and also your inability to communicate with others would be affected by your prolonged use of your smartphone. If this sounds like you, then you are a tech addict.
If you are envying the life other people are living on social media: You need to understand that whatever you see on social media are the things people want you to see. It doesn’t mean that is their normal way of life. We mostly don’t get the full pictures, but highlights.
If you check up on people that don’t know you more than your loved ones: Of course, the social media is a social platform where we get to interact with people. However, many people use it to chat with people they don’t know and that can result in feeling lonely when such people don’t reply to their messages. If you are stalking unknown people more than your loved ones, then you are addicted.
If you worry a lot about your witty caption or best angle: When you start worrying about how people perceive you online, while losing your identity, then you need to take some steps back on technology.
You respond to messages swiftly and become annoyed when others are slow or don’t reply: You might find it normal to reply to messages swiftly, but some people can’t keep up with that. And if they don’t reply to your messages with such speed, you become annoyed. If this describes you, then you need to consider a digital detox.
How to Overcome Tech Addiction?
You need consistency and dedication to overcome tech addiction. Also overcoming tech addiction requires a gradual process of reducing your usage of gadgets. One thing you must note is that there is no wrong or right way to do this. All that is required is for you to do anything that will take your mind off the screen. Here is a little nudge for you to get started.
Have a list of the devices you use daily
This list should contain the average hour you spend on the device daily, just to have an idea of how to overcome it. This will also help you track your reliance on technology, and how your time can be effectively managed.
Don’t make unrealistic goals
For someone who is addicted to phones, it is not feasible to stay without using your phones for two weeks, all things being equal. Begin with a small achievable goal.
Have a notification-less day
This might be difficult at first. But it will help you in the long run. You can use apps to help you in that regard. This also helps to prevent the temptation of always checking your phone.
Get a real clock
A study has shown that 79 percent of people check their phone first thing in the morning every morning to see the time. By so doing, it usually leads many people to check their social media accounts, instead of using that time for productive activity. When you get a clock, you won’t have to check your phone in the morning to know the time.
Schedule a tech-free trip
A family trip when the use of tech is extremely minimal can help elevate your mood, as you will have time to connect with your family and share interesting moments with them. A study has revealed that as much as 95% of people have a mood change when they travel.
Have a routine
For you to be able to overcome tech addiction, you need to find productive activities to replace the time you spend with your gadgets. It can be reading, exercising, yoga, or anything that interests you.
Talk to your friends and loved ones about your intention to reduce your heavy reliance on technology. Spend time with them and ask them to motivate and caution you when you are sliding back.
I hope you will learn some useful ways to overcome tech-addition and have a more fulfilling life with your family members or friends,