To get your mobile and Internet use under control, there are a range of steps you can take. While you can self-initiate many of these steps, an addiction is difficult to beat on your own, especially when temptation is still within easy reach. Slipping back into old habits of use can be all too easy. Whether it's from family, colleagues, or a licensed therapist, look for outside help.
Keep a log of when and how much you use your smartphone for non-work or non-essential tasks, to help you find your problem areas. There are specific software that will assist with this, allowing you to control the time you spend on your computer. Are there times of day when you are more likely to use your phone? Are there any things that you would do instead? The easier it will be to curb your habits and regain ownership of your time, the better you understand the use of your smartphone.
Recognize the causes that make your phone reach for you. Is it when you're bored or lonely? For instance, if you are dealing with depression, stress, or anxiety, your excessive use of smartphones may be a way to soothe rocky moods. Find better and more productive ways to control your moods, such as using calming strategies, instead.
Understand the distinction between in-person and online contact. Human beings are organisms that are social. For human contact, we are not meant to be alone or to depend on technology. Face-to-face social interaction with another person, making eye contact, reacting to body language, will make you feel relaxed, comfortable, and understood, and put the brakes on stress quickly. Interacting with these nonverbal signals that text, email or messaging will not have the same impact on your emotional well-being. Besides, when a crisis strikes, online friends will not hug you, visit you when you're ill, or share a happy occasion with you.
Build up your coping ability. Maybe your way of dealing with stress or frustration is tweeting, texting or blogging. Or maybe you have difficulty communicating with others and find it easier to interact with people online. Without depending on your smartphone, developing skills in these areas will help you deal with the pressures and strains of everyday life.
Recognize any underlying issues that might help your compulsive behaviour. Have you had alcohol or drug issues in the past? Does something about the use of your mobile remind you of how you used to numb or distract yourself by drinking or using drugs?
Reinforce your network of support. For friends and family, set aside dedicated time each week. If you are shy, without relying on social media or the Internet, there are ways to conquer social awkwardness and make lifelong friends. Try reaching out to friends at work, joining a sports team or book club, enrolling in an education class, or volunteering for a good cause, to meet others with common interests. You will be able to connect with people like you, let relationships grow naturally, and form friendships that will enrich your life and improve your well-being.