Excessive smartphone use. How we do it. How we fix it.

According to a Pew Research Center survey 68% of Americans have smartphones. We need smartphones for making and receiving important calls, entertainment, socializing, and more, but do we use them excessively?

Even three years ago 9% of owners admitted to using their phones while having sex!

Another study revealed that four out of five users check their smartphones within 15 minutes of waking up, 80% of which say it’s the first thing they do in the morning.

79% of users said they keep their smartphone near or with them for all but two hours of their waking day, and 63% keep it with them for all but one hour. 25% of respondents couldn’t recall a single time of the day when their phone wasn’t in the same room.

On average Monday through Thursday, users spent 87 minutes communicating and using social media on their phones. Friday through Sunday, it was 163 minutes. Makes sense, as weekends are more social.

Potential Signs of Smartphone Overuse

Your phone goes to the bathroom:

Excessive users often take their smartphone to the bathroom, which can result in taking a longer time to come out, because they’re consumed with the phone.

You’re constantly on the phone in social setting:

Social settings and occasions are meant to be enjoyed, and the purpose is to talk to people around you, not engage in social media on the phone or play with apps.

Sure, calls might need to be made or taken, but it’s just a question of what really needs to be done. It’s anti-social for someone to be on their phone when they don’t need to be.

Your vacation becomes an extended phone time:

Vacation is about spending time with friends or family, and sharing the enjoyment of the new surroundings. Not getting in extra smartphone time, overuse on vacation is really a waste of money.

You check your phone constantly without reason:

Excessive users feel the need to be on their phones, and sometimes become obsessive about missed calls, texts, and emails. They will even check their phones while engrossed in other work or during important meetings. All without reason.

You start getting phantom vibrations:

A phantom vibration is a false alarm, whereby someone assumes their phone vibrated for no reason. It’s a sign of overuse, so you would want to cut back on your smartphone time if possible.

Replying to messages even when you’re trying to de-stress:

If it’s not urgent don’t reply, just relax. For example, some people will respond to a message while getting a massage, this tends to degrade the experience. To unwind properly smartphones should be kept away.

You carry your smartphone in your hand instead of a bag or pocket:

A potential sign of overuse is constantly holding your phone, with such easy access it could lead to addiction.

Whenever things get awkward you turn to your phone:

If you’re in a difficult discussion do you turn to your phone? It might be that you’re relying on the smartphone too much. The phone can be your savior sometimes, but too often isn’t so good.

You lose track of time:

Excessive users can find it hard to get off their smartphone, so they lose track of time. Not a good habit if you have things to do.

Getting caught on your phone in an exam or important meeting:

Smartphones should be turned off in exams, meetings, or other important events. Excessive users often get caught, and they’re not only doing a disservice to themselves, but also everyone around them.

Creating Better Smartphone Habits

If you are an excessive user try weakening the strength of the habit.

Phones have a variety of different triggers; you might have alert sounds for different apps, vibrations, and notifications onscreen. Even if the sound is off, you can see your phone light up from several feet away, then instinctively reach for it.

To deal with this turn the triggers off.

Try disabling every notification except for text messages and phone calls, which are the primary means of communicating with others. Even disable email notifications. Life is great with no notifications.

Solution #2: Put Your Smartphone in its Place

So, the triggers are gone. However, what about when you’re bored?

Assign your home. When you’re at home, set your smartphone out of reach on a table or shelf, if you’re at work leave it in your bag or purse. If you find a place for your phone, and always leave it there you’ll be less inclined to excessive use.

Keeping your phone out of reach will help wean yourself from the habit of reaching for it when you’re bored. Good habits now can save you from negative effects in the increasingly tech-dependent future.