How to stop spending all your free time on your phone. 5 recommendations of psychologists

There is no denying that gadgets are an indispensable part of our lives. Now we set alarm clocks on the phone, study on the phone, listen to music there, the road from point A to point B is also found through the gadget. But what to do if the gadget takes away all the free time?

psychologist, candidate of psychological sciences

Get rid of the habit of constantly hanging out in gadgets for seven days can not. At least it will take a month and a half or two months. This is the period of time in which you need to consciously limit yourself to make real changes in life.

However, even a week of consciously using your phone will help you see results and free up a lot of time for yourself and your business.

What causes gadget addiction

Before you get rid of it, you need to understand the causes. Excessive fascination does not arise from nothing, there is something behind it.

Practical psychologist, field therapist

To begin with, it is worth realizing that you are preventing you from spending less time in gadgets. For example, the lack of hobbies and interests in life.

The reasons for addiction can be quite different:

• A lack of desire for contact with the real world;
• lack of a sense of security and high levels of anxiety;
• lack of trust in the people around you;
• dissatisfaction with one’s life or some part of it.

First you need to understand what problems gadgets help to distract you from, what emptiness they fill. And deal with these real causes.

How to overcome the habit of “hanging out” in the phone

Find an alternative

At the first stage, it is best to look for a gadget suitable healthier replacement. For example, replace computer games with desktop games. And instead of scrolling through newsfeeds, read books. Our list of school literature that you should read as an adult will help you with this – find it in the article at the link.

Avoid temptation

The ideal option is to eliminate the subject of addiction from your life altogether. But you can’t throw away your phone (usually it’s the phone in question), you have to use it every day – for work, study and comfortable communication.

In this case, we advise you to remove applications that cause excessive involvement: games and social networks. The fewer temptations, the easier it is to give up a bad habit.

Don’t feel sorry for yourself

Vladimir: It is very important on this path not to make any compromises and concessions, not to make indulgences for yourself. Do not allow exceptions if you want to stop abusing gadgets.

Form new habits

To make the process of weaning from gadgets easier, it is worth forming new habits. For example, instead of scrolling through social media in the evening, you can practice proper breathing or meditation.

Read about four useful habits that do not require a lot of effort in the material at the link.

Start now

Summer and summer vacation is probably the best time to give up gadgets. You can painlessly delete your favorite applications and spend time interesting and useful – more outdoors and organize a variety of leisure activities. Go for a walk – with friends or in pleasant solitude, ride bicycles and scooters, discover new places in your hometown. As long as the weather permits, don’t close yourself in four walls.