comscore 5 steps to wean yourself from tech and social media addiction
News

5 steps to wean yourself from tech and social media addiction

A healthy life should not be a dependent on anything whether it be gadgets, alcohol or food.

mobile3

Addiction maybe defined as “Any activity, substance, object or behavior that is the primary focus in a person’s life, which may prevent him/her from optimally performing other activities to the extent that it may harm the person or other physically, mentally or socially.” Engs 1987 Also Read - Yahoo Groups to shut down from December 15

Technology has intrinsically woven itself into the fabric of society, and continues to seep into more areas of human existence. The irony with technology lies in that what connects us to the rest of world isolates us from real-time human interaction. As our dependence on technology continues to grow our social interactions mutate, and as with all change, certain valuable nuances get lost. Also Read - Telegram update brings channel comments, anonymous admins and search filters

There is a growing body of research which provides evidence on the negative impacts of excessive gadget use on family functioning (Chasanah & Kilis, 2018). Current research also links usage of smartphones with physical and mental health symptoms like headaches and irritability (Acharya et al. 2013). It is imperative to bear in mind while there seems to be a growing consensus that excessive use of gadgets has a negative impact on overall health, the key operative to the negative impact consensus is the word ‘excessive’. It is only when gadget use is excessive that a dependence and addiction is formed and the quality of life is negatively impacted. Also Read - FarmVille to be shut down this year; will still be playable until December 31

While the current social climate and technology advances facilitate and propagate gadget dependency/addiction, there are steps that individuals can implement to assist in reversing their addiction.

Awareness

The first step to working on gadget addiction is to become aware of the amount of time you are spending on your gadget. It is also useful to track how many times you open certain apps and why. Collect this data for a week and then look at it ask yourself the following questions:
1. How many hours this week did I spend on gadgets?
2. Do I only use gadgets for constructive purposes or am I using gadgets to avoid tasks or to stalk people?
3. Which apps/programs do I use the most?
4. Which gadget do I use the most?
5. If all the hours I spend on my gadget aren’t constructive/helpful, if I reduce 30 minutes of screen time what are some of the other things I could do?

Once you have this data and insights, you will hopefully feel more prepared to start reducing your gadget usage. If you would like to do this for a child create a timetable of the day and mark the hours of technology use with the child.

Create small technology free pockets during the day

Once you have an understanding of much of your day is spent on gadgets your next step is to slowly and systematically reduce it over a period of time. Create 10-15 minutes during the day where you step away from all gadget use. During this time, you can go outside, exercise, deep breathe or read. The goal is to try to keep yourself occupied and allow the time to pass. Every week extend this time till you can go for 90 minutes without technology! Ensure that you extend this time slowly – rushing may cause you to relapse due to frustration, anxiety or irritability.

Make lifestyle changes

Small changes in everyday routine can make a world of difference. Place your phone away from the bed; do not take your phone to the bathroom, eat your meals at the dining table and ensure the phones are in a separate room, do not buy a new gadget till you really have to, etc. Small changes like this will assist you with changing your gadget habits.

Turn off notifications and sound in general

Human beings are often conditioned to respond when we see and hear certain things. By turning off your notifications and sound, we are manually reducing prompts which activates the automatic response system.

Introspect

With any form of addiction, there is normally a trigger – whether it is a stressful home environment or emotional baggage from the past or simply conflict. Through introspection and reflection, one can get insight into why gadgets are needed, and how and why the addiction manifested. When we understand the root of the problem, we can work to fix the actual problem which in turn will allow you to work on addiction.

I am fully aware that theory versus practice is a completely different ball game and for those who suffer addiction, they find might it extraordinarily difficult to take action steps to reduce gadget use. The key in that scenario is to create a familial support network to assist you in your recovery journey, and if that isn’t impossible or has been tried, test and failed then seek professional assistance. A healthy life should not be a dependent on anything whether it be gadgets, alcohol or food.

The article is written by Tanya Vasunia, Psychology- Major Specializing in Child at Mpower.

For the latest tech news across the world, latest PC and Mobile games, tips & tricks, top-notch gadget reviews of most exciting releases follow BGR India’s Facebook, Twitter, subscribe our YouTube Channel.
  • Published Date: January 17, 2019 1:17 PM IST



new arrivals in india

OnePlus 8T
OnePlus 8T

42,999

Samsung Galaxy F41
Samsung Galaxy F41

15,499

Apple iPhone 12 Pro Max
Apple iPhone 12 Pro Max

1,29,900

Apple iPhone 12 Pro
Apple iPhone 12 Pro

1,19,900

Apple iPhone 12 Mini
Apple iPhone 12 Mini

69,900

Apple iPhone 12
Apple iPhone 12

79,900

Poco X3
Poco X3

16,999

Realme Narzo 20A
Realme Narzo 20A

8,499

Realme Narzo 20
Realme Narzo 20

10,499

Realme Narzo 20 Pro
Realme Narzo 20 Pro

14,999

Oppo F17
Oppo F17

17,990

Samsung Galaxy M51
Samsung Galaxy M51

24,999

Poco M2
Poco M2

10,999

Oppo F17 Pro
Oppo F17 Pro

22,990

Realme 7 Pro
Realme 7 Pro

19,999

Realme 7
Realme 7

14,999

Xiaomi Redmi 9A
Xiaomi Redmi 9A

6,799

Vivo Y20
Vivo Y20

12,990

Xiaomi Redmi 9
Xiaomi Redmi 9

8,999

Nokia 5.3
Nokia 5.3

13,999

Motorola Moto G9
Motorola Moto G9

11,499

Realme C15
Realme C15

9,999

Realme C12
Realme C12

8,999

Samsung Galaxy Note 20
Samsung Galaxy Note 20

77,999

Xiaomi Redmi 9 Prime
Xiaomi Redmi 9 Prime

9,999

Oppo Reno4 Pro
Oppo Reno4 Pro

34,990

Samsung Galaxy M01 Core
Samsung Galaxy M01 Core

5,499

Realme 6i
Realme 6i

12,999

Asus Rog Phone 3
Asus Rog Phone 3

49,999

OnePlus Nord
OnePlus Nord

24,999

Infinix Smart 4 Plus
Infinix Smart 4 Plus

7,999

Xiaomi Redmi Note 9
Xiaomi Redmi Note 9

11,999

Samsung Galaxy M01s
Samsung Galaxy M01s

9,999

Vivo X50 Pro 5G
Vivo X50 Pro 5G

49,990

Vivo X50 5G
Vivo X50 5G

34,990

Realme C11
Realme C11

7,499

Poco M2 Pro
Poco M2 Pro

13,999

Realme X3
Realme X3

24,999

Realme X3 SuperZoom
Realme X3 SuperZoom

27,999

Tecno Spark Power 2
Tecno Spark Power 2

9,999

Oppo A12
Oppo A12

9,990

Oppo A52
Oppo A52

16,990

Samsung Galaxy A21s
Samsung Galaxy A21s

15,999

Oppo Find X2
Oppo Find X2

64,990

Motorola One Fusion Plus
Motorola One Fusion Plus

17,499

Samsung Galaxy A31
Samsung Galaxy A31

20,999

Samsung Galaxy M01
Samsung Galaxy M01

8,999

Samsung Galaxy M11
Samsung Galaxy M11

10,999

Infinix Hot 9 Pro
Infinix Hot 9 Pro

9,999

LG Velvet
LG Velvet

Price Not Available

Xiaomi Mi Note 10 Lite
Xiaomi Mi Note 10 Lite

Price Not Available

Apple iPhone SE 2020
Apple iPhone SE 2020

42,500

Honor 30 Pro
Honor 30 Pro

Price Not Available

Honor 30
Honor 30

Price Not Available

OnePlus 8
OnePlus 8

44,999

OnePlus 8 Pro
OnePlus 8 Pro

54,999

Xiaomi Redmi Note 9 Pro
Xiaomi Redmi Note 9 Pro

13,999

Motorola Moto E4
Motorola Moto E4

8,999

Samsung Galaxy On Max
Samsung Galaxy On Max

9,775

nubia N2
nubia N2

15,999

Karbonn K9 Kavach 4G
Karbonn K9 Kavach 4G

5,290

Motorola Moto C Plus
Motorola Moto C Plus

6,999

Best Sellers