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  • Writer's pictureDr. Karuturi Subrahmanyam

SmartPhone De-Addiction


In today's digital age, smartphones have become an essential part of our lives. With the vast array of apps and services available on our smartphones, we find ourselves glued to our screens for extended periods. While there is no denying the convenience that smartphones bring to our lives, excessive use can lead to addiction, which can negatively impact our mental and physical health. In this article, we will explore ways to de-addict from smartphones and regain control of our lives.


Recognizing Smartphone Addiction


The first step in addressing any addiction is to recognize it. Smartphone addiction is characterized by compulsive use of the device, even when it's not necessary. It can manifest in various ways, such as constantly checking social media, playing mobile games for extended periods, or feeling anxious or restless when the phone is out of reach. If you find yourself using your phone excessively and cannot control the urge to do so, it's time to take action.


Creating a Plan of Action


Once you've recognized your addiction, the next step is to create a plan of action to curb it. Begin by setting specific goals for yourself, such as limiting screen time to a certain number of hours per day. To achieve this goal, you may need to uninstall apps that consume too much of your time, such as social media and mobile games. Alternatively, you can use apps that monitor and limit screen time, such as Screen Time (iOS) or Digital Wellbeing (Android).


Another strategy is to create a routine that limits your smartphone use. For example, you could set aside specific times of the day for phone usage, such as during meals or while commuting. Additionally, you could allocate time for non-screen activities, such as reading a book, exercising, or spending time with loved ones.


Changing Habits and Mindset


Breaking an addiction is not easy, but with commitment and dedication, it is possible. To change your habits, you need to be aware of the triggers that lead to excessive phone usage. It could be boredom, stress, or a desire to escape reality. Once you've identified your triggers, you can develop healthy habits to address them. For example, you could take a walk or meditate when feeling stressed or anxious.


To change your mindset, you need to recognize the benefits of de-addicting from your smartphone. By reducing screen time, you'll have more time for productive activities, such as pursuing hobbies, learning new skills, or spending quality time with family and friends. Additionally, you'll experience improved mental and physical health, such as better sleep, reduced eye strain, and decreased stress levels.


In conclusion, smartphone addiction is a prevalent issue that affects many individuals. It's crucial to recognize the signs of addiction and take action to regain control of your life. By creating a plan of action, changing habits and mindset, and seeking support from loved ones or professionals if needed, you can successfully de-addict from your smartphone and experience a healthier, more fulfilling life.


Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist


Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

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