Breaking Your Cell Phone Addiction

They say the first step to recovery is admitting you have a problem. So here goes…hi my name is Kaloni J. and I am addicted to my I-phone. (This is the part where you say hi back, lol). In a recent study, on whether young adults would rather have a broken bone or a broken phone, 46% chose the broken BONE! On average, an email received on a smart phone device is read within 60 seconds of receiving it. All around us we see the effects of technology and the tremendous desire and need to have it. You see it in your little nephew or friend’s daughter who asks if you have games on your phone. You see it when you take a phone away from the vice-grip of a toddler. The fact is…what was meant to improve our lives may be having the opposite effect.

Some questions you may want to ask yourself to see where you measure up on the addiction scale are these:

Do you have anxiety when you don’t know where your phone is?

Do you have anxiety when your phone rings and you can’t answer it?

Do you feel the need to respond immediately to every notification on your phone?


But you know I would NEVER leave you hanging without giving some simple solutions, right? Follow these simple steps and stop being a slave to your smartphone.

Here’s how to stop checking your phone:

  • “Don’t” say “can’t”: You can always check your phone. But decide to be the kind of person who doesn’t. I don’t > I can’t.
  • Proximity is destiny: Put your phone across the room and laziness becomes a superpower. And when you need it nearby, turn off all non-essential notifications. (Turn off the ding!)
  • Use a “stopping rule”: Leaving the house with your phone at 5 percent battery is extreme… but it’ll work. For less extreme measures, use the countdown timer on your phone to limit your time spent on your phone. We all have had that “uh-oh” moment of having lost two hours to social media…guilty as charged.
  • You don’t break habits. You replace them: Good apps up front. Evil apps must be downloaded…deleted…downloaded…repeat. You get the idea.
  • Dr. Jekyll, prepare for Mr. Hyde: Give your phone to a friend before you drink so the werewolf can’t drunk-text exes.
Are you a smartphone junkie? Rate each item on a scale of 1 (“completely disagree”) to 7 (“strongly agree”) and tally up your total score to find out. Be honest! Taken from

1. I would feel uncomfortable without constant access to information through my smartphone.

2. I would be annoyed if I could not look information up on my smartphone when I wanted to do so.

3. Being unable to get the news (e.g., happenings, weather, etc.) on my smartphone would make me nervous.

4. I would be annoyed if I could not use my smartphone and/or its capabilities when I wanted to do so.

5. Running out of battery in my smartphone would scare me.

6. If I were to run out of credits or hit my monthly data limit, I would panic.

7. If I did not have a data signal or could not connect to Wi-Fi, then I would constantly check to see if I had a signal or could find a Wi-Fi network.

8. If I could not use my smartphone, I would be afraid of getting stranded somewhere.

9. If I could not check my smartphone for a while, I would feel a desire to check it.

If I did not have my smartphone with me …

10. I would feel anxious because I could not instantly communicate with my family and/or friends.

11. I would be worried because my family and/or friends could not reach me.

12. I would feel nervous because I would not be able to receive text messages and calls.

13. I would be anxious because I could not keep in touch with my family and/or friends.

14. I would be nervous because I could not know if someone had tried to get a hold of me.

15. I would feel anxious because my constant connection to my family and friends would be broken.

16. I would be nervous because I would be disconnected from my online identity.

17. I would be uncomfortable because I could not stay up-to-date with social media and online networks.

18. I would feel awkward because I could not check my notifications for updates from my connections and online networks.

19. I would feel anxious because I could not check my email messages.

20. I would feel weird because I would not know what to do.

How You Score: 20: Not at all nomophobic. You have a very healthy relationship with your device and have no problem being separated from it. 21-60: Mild nomophobia. You get a little antsy when you forget your phone at home for a day or get stuck somewhere without WiFi, but the anxiety isn’t too overwhelming. 61-100: Moderate nomophobia. You’re pretty attached to your device. You often check for updates while you’re walking down the street or talking to a friend, and you often feel anxious when you’re disconnected. Time for a digital detox? 101-120: Severe nomophobia. You can barely go for 60 seconds without checking your phone. It’s the first thing you check in the morning and the last at night, and dominates most of your activities in-between. It might be time for a serious intervention.



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