Mobile addiction; Tips to overcome it

Checking and scrolling through Facebook, WhatsApp, Instagram, Twitter, TikTok or many more has been increasing in the last few years. Social media addiction is behavioral addiction that is characterized as being overly concerned about social media, driven by uncontrolled log on or continuous use of media so much that it impairs other functions of life. An estimated 27% of children who spent 3 or more hours a day exhibit symptoms of poor mental health. 

 *In short...* Social media is about sociology and psychology more than technology 

🔴 *Why do we use social media more?* 

Just like smoking or gambling initially look harmless but if not controlled can lead to stress, anxiety, depression and more. 

Whenever we log on to social media, our Brain releases a small amount of Dopamine which causes excitement. And if you continue this, this will form a habit (Read my topic Subconscious mind) and you will fall into the addictive behavior. 

❇️ Lack of goal

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If you don't have any goal in your life, you will spend precious time on non-productive activities like social media. It is easily available and very cheap to use it. 

❇️ To stay in touch 

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If you don't have local friends.... 

🔹 Making new friends on social media and to stay in touch with them

🔹 To stay in touch with old friends staying outside your home town

❇️ Fear of missing out 

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🔹 Maximum social media user fear of missing out like any pictures shared by their friends. 

🔹 They also used to stay updated with news & current events. 

This leads to compulsive checking of social media platforms to ensure that he or she is not missing out on anything which can cause problem of not knowing in college. 

❇️ To make oneself happy 

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🔹 One of the most important causes of this problem is the excitement of receiving notifications when someone like your post on social media. 

🔹 Also using social media like YouTube or TikTok as a source of entertainment.

 *In short...* Don't use social media to impress people, use it to impact people 

🔴 *Benefits of social media* 

🔹 Develop better social skills 

🔹 Learn new skills 

🔹 Update on current affairs 

🔹 Making new friends 

🔹 Good source of entertainment 

 *In short...* If social media use in a proper way, it helps to maintain and strengthen relationship 

🔴 *Risk of using social media* 

🔹 Fall in grades

🔹 Poor concentration 

🔹 Disturbance in sleep 

🔹 Decrease physical activity 

🔹 Mental health issues like anxiety and depression 

🔹 Disconnected from real world 

 *In short....* Don't let your phone replace your dream

🟣 *Symptoms of mobile addiction*

Am I addicted to smartphones? Use the following assessment to judge about mobile addiction.....

🔹A need to use cell phone more and more

🔹 Persistent failed attempt to use social media less

🔹 Turn to social media when feeling bored 

🔹Getting frustrated easily when a net is not working properly

🔹 Sleeping late

 *In short...* Your Android phone has already replaced your watch, camera, alarm, calendar; Don't it replace your dream.

🟣 *How to overcome social media addiction?*

❇ Say No to social media

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This is the best solution...

🔹 Say No to social media till class 12th

🔹 Say No to social media till you achieve your goals

 *In short...* Prevention is better than cure 

❇ Figure out why you are addicted

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🔹 Acknowledge your addiction

Rather than admit the problem exists, maximum students will find a way to justify it and continue the same behavior. First step is to recognize the problem and admit it. Unless you acknowledge your problems, you won't be able to motivate yourself to solve them.

🔹 Maximum time, ' There is no reason, '

If you live your life from outside, not inside out (meaning life without purpose) then you won't be able to find out the reason.

🔹If you think in depth... No goal, No friends, bored, stressed out or just overwhelmed is the main reason

 *In short...* Identify your problems, but give your power & energy to solutions. 

❇️ Set a realistic goal 

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Instead of quitting social media addiction completely, it is better to have micro-commitment in gradual weaning. You can follow points to implement slowly. 

 *In short...* Initially set your goal low in case of weak point and you won't be disappointed 

❇️ Assessing your addiction 

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🔳 Review your past post

🔹It is the best way to assess why we post on social media 

🔹 If you had posted about meals you had or vacation you enjoyed, it is better to avoid it. 

🔹 Post the articles or video which helps in your studies or business, or it will create positive social impact. 

🔳 Track your time online 

🔹 Write the time you spent in a record book.

🔹 A more accurate way to determine the usage is to download an app designed to do so. 

🔹 Decide how much time you wish to spend; cut off the phone for rest of the day if you are exceeding your time limit. 

 *In short...* It takes to discipline not to let social media steal your time 

❇️ Limiting your daily usage 

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Remember, some of the best minds in the world have dedicated their lives to making social media more addictive. You will need to get more aggressive to get rid of it.

🔹 Delete all apps which is not so useful or consuming more time

The first step in kicking social media addiction is to delete all apps which are not useful, but you use for time pass. 

Example: For me, it was Twitter

🔹 Delete all mobile games

🔹 Set timer while using mobile

Set a timer on your watch or mobile, to limit the amount of time you spend on social media. 

🔹Stop all notification

When you stop notifications, you might find it easier to concentrate on your daily routine.

🔹 Limit friend list on Facebook or Instagram or Twitter 

Open your friend list in the app and hit the delete button by asking the following questions... 

# Do you know them in real life? 

# If you don't know, Did they add a positive value in your life?

# Are they triggers?

If you've answered No, No & (Yes) than hitting the unfriend button can make a difference in long-term well-being. 

 🔹 Delete unnecessary WhatsApp group

Join your family, school, college, business and other groups which add value to your life. 

🔹 Create physical distance between you and mobile 

We are creature of convenience so keep your mobile phone in the inconvenient place 

Example: Keep your phone in silent mode with your friend while studying in library. 

🔹 Keep you mobile in another room while sleeping.

 *In short...* Push yourself to your limit, that's how you truly grow 

❇️ Choosing healthy alternative 

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🔹 Make a list of new hobbies where you can spend your unproductive time of the day. Start with 1 hobby like learning dance or cooking. 

🔹 Get out of the house is the best way to get detox from social media addiction. Call your friends and spend time gossiping or watching movies. These are healthy ways to combat your addiction. 

🔹 Instead of wishing on social media for birthdays or anniversary, call them. It will build your relationship stronger compared to social media wishes. 

🔹 If you have free time, play with siblings at home. 

 *In short...* The way we spend our time defines who you are. 

❇️ If still not able to control 

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🔹 You can maintain two mobile phones, small phone for routine work (keep with you) and android device kept at a place where you won't get much time to use it. 

🔹 Intermittent holiday 

You can decide not to use an android device for 1 day per week than increase slowly to 2 day per week. 

🔹 If still not able to control, consider 30 days extreme digital detox.

 *In short...* Whatever is bringing down, get rid of it. 

❇️ Best solution 

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Setting a goal and motivating yourself to work hard is the best way to keep yourself busy. 

Read my blog, "Principle of success” on Facebook... Positive parenting or watching videos on YouTube... Dr Ashish Agrawal. 

 *In short...* If you want to be happy, set a goal that commands your thoughts and inspires your hopes. 

🙏🏻🙏🏻 *If* *you* *like* *this* *blog* , *please* *share with other friends and classmates* 

Remember..... The best time to get off mobile addiction was 5 year back, the second best is now. 

Dr Ashish Agrawal, Pediatrician and expert in child behavior, education and developmental problems.

Ph: 8888126037, 7057551985

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