Methods to take care of smartphone habit

Smartphone habit, a rising concern affecting psychological well being and relationships, may be mitigated by setting boundaries, training aware utilization, looking for help, and fostering offline actions, JUSTICE OKAMGBA writes

We are sometimes glued to our smartphones as a consequence of their addictive nature, prompt entry to data and social connections, worry of lacking out, and the behavior of looking for fixed stimulation and validation within the digital world.

Almost everybody begins their day by reaching for his or her smartphones and checking for brand new messages and emails. This ordinary conduct, ingrained in our brains, is a rising concern for a lot of.

A telephone consumer merely Recognized as Kudirat is a kind of youngsters battling with this problem. I’m hooked on watching TikTok, it has develop into a every day routine for me, she instructed The PUNCH.

She defined that the time and quantity of knowledge consumed every day simply watching movies on TikTok and aimlessly scrolling on Fb feeds are critical issues.

Kudirat stated, “As soon as I choose up my telephone, the very first thing I do is to test if there are messages. Then, I began watching movies. Surprisingly, the period of time spent watching these movies is simply an excessive amount of.

“When I attempt to simply cease and do different issues, I uncover I can’t assist myself. To be frank, it’s not a toddler’s play. It’s one thing that I’m battling with,” she concluded.

A software program Engineer, Ifeanyi Ojukwu instructed the PUNCH that persons are continually on their telephones as a result of comfort of prompt communication, entry to data, social media engagement, and leisure, though not actually 24 hours however for a big a part of their day.

He stated, “To be trustworthy, it’s not straightforward to remain with out touching your smartphones. As an illustration, techies like us, it’s exhausting. You might be both in your laptop computer or smartphone finishing up one exercise or the opposite.

“There are occasions that it’s a must to meet up bodily; you develop into reluctant since you assume you will get it carried out along with your smartphone. It’s not straightforward.”

The implications

In accordance with a current research, smartphone habit has widespread antagonistic results and females are extra prone to habit.

Unrestricted late-night smartphone use has turned out to be a significant life-style downside nowadays, and may result in stress, melancholy, anxiousness, and much more critical issues like daytime somnambulism, and occasional violent outbursts, the research discovered.

Out of 91 college students sampled, 46 college students had been discovered to be not addicted, whereas 45 had been hooked on smartphones, as measured by the Smartphone Habit Scale.

Whereas on the Pittsburgh Sleep High quality Index, 17.58 per cent of scholars had been discovered to be good sleepers, and 82.42 per cent got here out to be poor sleepers.

The Nation Head of Roche Digital Heart, Raja Jamalamadaka defined on LinkedIn how his physician gave him two weeks to resolve his telephone habit.

Jamalamadaka famous that for almost 20 years he had a companion that saved him firm 24×7 – his smartphone.

What began twenty years in the past as a easy telephone that would do not more than make calls changed into a monster gadget that grew in smartness with every passing hour.

He stated, “Though I can’t say with certainty, I could make an informed guess that my smartness has decreased on the identical fee as that at which my smartphone’s elevated.

“Within the early 2000s, the (thankfully) excessive tariffs ensured that my telephone utilization was restricted to some minutes a day.

“As I moved up the company ladder, this maybe elevated to an hour. As I graduated to smartphones and social media utilization kicked in, the utilization most likely elevated to hours a day.

“With WhatsApp chats and calls thrown in, the telephone seemingly grew to become my companion 24×7. You may see that I’m utilizing very tentative phrases like “most likely”, “maybe”, “very seemingly”, “Assume” to explain the scenario – not simply to indicate my poor learn of the progress – however to spotlight how slowly, steadily and stealthily my companion grew in significance,” he famous.

There are points like exhaustion arising when one turns into accustomed to sure issues, making it difficult to adapt to the true world, the Chief Government Officer, Oluseyi Akindeinde stated in an interview monitored by The PUNCH.

“Some people have reported psychological well being impacts, emphasizing the necessity for cautious use. I recall my youth, indulging in video video games; permitting a toddler unrestricted entry to video games or the web can considerably affect their psyche”.

He defined that “Steady publicity, whether or not to video video games or the Web, can have antagonistic results, together with time wastage and decreased productiveness. It’s important to method these applied sciences mindfully and learn to make the most of them successfully.

“Over-reliance on digital interactions may probably result in elevated social isolation. Human beings essentially want bodily contact and social connections to thrive.

“Balancing digital interactions with real-world socializing is important for our general well-being and success,” he concluded.

The Managing Director of Damisah Inventive Company, an ICT firm, Babayo Damisa famous, “Getting hooked on telephones is a worldwide problem which is tough to fight”.

Damisa stated most youths are hooked on their telephones, both being on social media or enjoying video games, which could not be instructional.

He added that studying from instructional apps on telephones is nice, however most younger individuals spend an excessive amount of time on social media speaking about issues that don’t matter for his or her development.

In accordance with him, this impacts their schoolwork as a result of they use social media language of their research. It’s an issue that the federal government and others want to resolve to assist younger individuals use their telephones correctly.

Coping with smartphone habit

Specialists say expertise improvements, like cell phones, are much like electrical energy. If used appropriately, they’ll enhance your life. But when used wrongly, they are often dangerous, like getting a shock from electrical energy.

Simply as electrical energy wants insulation to remain secure, with cell phones, you’re answerable for your security.

In accordance with the Managing Director, Anambra State ICT Company, Chukweluemeka Agata, “To make use of devices much less, make a every day plan and persist with it.”

He suggested, “Don’t spend an excessive amount of time on gadgets. Do totally different actions and steadiness indoor and out of doors time.

“Allocate particular instances in the course of the day to disconnect completely out of your smartphone, permitting your thoughts to unwind and give attention to the current second.”

Ojukwu steered, “Set limits on display screen time and set up tech-free zones in your house, selling more healthy interactions with household and pals.

“Apply aware smartphone utilization by being conscious of the time spent on apps and social media. Make the most of apps that observe your utilization and supply reminders.”

Additional, he steered, “Resolve not to take a look at your telephone till you end your morning routine the following day. Do issues like exercising, studying, planning, cleansing, or meditating earlier than utilizing your telephone. It is perhaps exhausting at first, however when you maintain at it, you’ll keep away from the dangerous results of telephone habit.”

Breaking smartphone habit requires aware effort and the outcomes are evident when one can accomplish that, Jamalamadaka defined.

He famous, “One thing occurred to me final week of December 2017. I made a decision sufficient was sufficient. I needed to act – earlier than my capability to behave was misplaced.

“On January 1, 2018, I deleted most social media apps on my telephone. I introduced my time on WhatsApp (an expert want) down to five minutes a day.

“I ended taking my telephone throughout my morning stroll. I instructed individuals to speak to me face-to-face to the extent attainable (That request – coming from a telephone addict like me – made a number of of my acquaintances wonder if my mind was affected).

“I measured my time on the telephone – Name period was lowered from hours a day to minutes a day. ALL late-night calls (private {and professional}) had been eradicated – some by brute pressure. Meditation grew to become the final ritual earlier than sleep and the primary after getting up,” he stated.

After efficiently breaking the habit, Jamalamadaka stated his reminiscence improved mysteriously, and “I acknowledged the presence of individuals round me – trying them within the eye.

“My power ranges shot up enormously and I get up recent every morning,” he concluded.


Whereas smartphones provide unimaginable benefits, being glued to our screens 24/7 comes with its set of challenges.

Recognizing the psychological pull, understanding its influence on social interactions and well-being, and consciously discovering a steadiness may help us navigate the digital panorama mindfully.

By prioritizing significant offline experiences and nurturing real connections, we are able to break away from the fixed smartphone grip and reclaim moments of real human connection in our lives.


Leave a Reply

Your email address will not be published. Required fields are marked *