How to break your smartphone addiction

Technology addiction is real! According to, Americans check their phones every five and a half minutes, or 262 times a day.

But it should be easy to put our phones away and live in the moment, right?


Living in the modern world, our smartphones have become powerful devices that connect us to work, school, relationships, and entertainment, that is, everything.

We can’t stop repetitively flicking through notifications or endlessly scrolling through social media, and FOMO (fear of missing something) only fuels our addiction to the device.

Fortunately, despite the staggering statistics, smartphone addiction — sometimes known as “nomophobia,” the fear of being without a cellphone — is treatable.

How to break your smartphone addiction:

As The Telegraph reports, one of the key factors in recovering from and breaking smartphone addiction is simply being aware of the problem.

Mindful behaviors like setting limits for time-consuming apps, turning off notifications, and not sleeping with your phone next to your bed can help break the urge to tap into the mesmerizing glow of your screen repeatedly.

Mindful use is a surefire way to break smartphone addiction, but here are five more tips to try:

1. Set your phone to airplane mode

When dining out or spending time with family and friends, turn on airplane mode. It seems like a no-brainer, but having dead silence at your table will not only keep you from being distracted, but will also keep your business from being tempted to scroll as well.

2. Create a longer password

This annoying extra step may be enough to keep you from wanting to browse your Instagram at all hours of the night.

3. Download useful apps

It seems a bit counterintuitive to use an app to limit your app usage, but there are plenty of apps that can help you build self-control. Here are some PopCrush favorites: Space, Flipd, Screentime

4. Set your screen to black and white

Life online seems less shiny and tempting when it’s in black and white, which makes the idea of ​​living in color (i.e. IRL) that much more appealing.

5. Put a headband around your device

It looks like something our grandmothers would have invented, but it works. Adding a headband around the center of your phone will allow you to continue making phone calls. however, it will also prevent you from mindlessly scrolling.

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