How to take off your cell phone: 10 tips to gain freedom

Mobile has become almost an extension of us. We have internalized it so much in our lives that it has become something that we can hardly get rid of, sometimes at pathological levels.

Few people are obsessed with this device, causing them to waste hours a day checking for notifications or the latest uploads on social media.

It is for this reason that many wonder how to take off their cell phone. Well, here are some ways to do it.

    How to take off your mobile?

    Nowadays the idea that someone can live without a cell phone seems to us to be typical of the Middle Ages. Thanks to the fact that more and more functions have been activated, cell phones have become an indispensable part of our daily life. There are so many applications that wear they are like Swiss electronic knives. They have a calculator, alarm clock, clock, stopwatch, you can download Instagram, Facebook, Twitter … They are even used to make and receive calls, what things!

    Whatever the reason we use these devices, the truth is that they have become something bordering on obsession, and there aren’t a few people who really have a problem. Although the statistics vary a bit by country and age group, it is estimated that we spend between 4 and 10 hours a day (not weekly nor monthly, daily) glued to the mobile screen.

    The fact that we waste so much time on mobile and not spend it on other more productive thingsFor example, work or family, or just taking the “screen-less” leap, has made many people want to learn how to remove their cell phones.

    However, it is not at all easy. In fact, what already has a name for the fear of being without a cell phone, nomophobia, suggests how real addiction to this device is, and like tobacco or alcohol, stop relying on it. ‘them is not easy. In fact, It is estimated that around 80% of the population with a mobile phone is more or less afraid of being without a cell phone..

    Below, we’ll take a look at 10 strategies to get out of being so mobile dependent.

    10 ways to remove your smartphone

    Although the cell phone is not a drug like tobacco, alcohol or cannabis, it is difficult to get rid of it, either out of fear of being disconnected from the world or because we have established a daily routine of addiction. Here are some strategies to prevent the phone from stealing so much time.

    1. Know when to use it

    The first thing to do is to be critical and know when it is most appropriate to use your cell phone. Every time we pick up the cell phone we should ask ourselves some questions like:

    Why am I opening it? Will I check out some of the work? Will I speak to a loved one? Will I be checking Instagram / Facebook / Twitter …? What was he going to do can he wait?

    Each of these questions, and any that may come to mind, has a very clear answer as to whether priority is the reason we opened the phone.

    Unless it is a priority, any action with the mobile can wait. As we mentioned, the time that we can fly these devices is sufficient and can go up to ten hours.

    A good way to avoid using it so much is to rethink our perception of it, and to think that stopping using it, far from depriving us of one pleasure, will mean gaining another, like spending more. family time, reading a good book, exercising or just living.

    2. Turn off notifications

    A great way to avoid being so dependent on your mobile is to turn off notifications, especially if the ones we use most often are from social networks like Facebook or Instagram.

    too much it is important that, if we have enabled them, we filter the notifications, Choose people before SPAM or alerts. That is, we can check the Whatsapp notifications, but the ones sent by Company X via email or some other app had better leave it unchecked.

    However, it should be noted that this point is sometimes expensive, especially if we are victims of the increasingly famous FOMO syndrome or the fear of letting go (“Fear Of Missing Out” in English), a problem for those who suffer from it. almost pathological fear of losing all news on social networks.

    3. Bring your cell phone

    The best way to avoid the temptation to open your mobile is as simple and straightforward as removing it. Sometimes its mere presence makes us irresistible to the urge to chat about it, wasting our time while we do more important things like, say, working or studying in our bedroom.

    Seeing what they sent us all the time and what they didn’t send us is very detrimental to our performance. In fact, several studies have indicated that being with the cell phone nearby while doing activities such as studying reduces attention, working memory and makes us think more slowly.

    But it is not only advisable to have your cell phone while you study or work. An action as everyday and simple as food can be damaged by abusing the mobile. It is better to have it aside if we want to enjoy our daily life.

    4. Before going to bed, no cell phone

    Mobile screens and tablets have a very negative effect on the quality of sleep. that’s why it is totally contraindicated to use these screens within two hours of going to bed.

    The problem with this is that hardly anyone complies. Just as many of us wake up when we open our cell phones, so many of us have consulted it the minute before going to bed. We even checked it when we woke up in the evening to go to the bathroom.

    To prevent this from happening, we can do two things: or charge your mobile phone in another room, like the dining room or the kitchen, or turn it off directly. Anything we do will make us lazy to check Whatsapp or Instagram notifications because we will need to take more action.

    5. Initially, only system applications

    It is very common for us to open our mobile to watch Whatsapp chats and before we knew it we had spent half an hour watching Instagram, watching chat videos on Youtube and sending audio to our aunt Juani .

    To avoid this, it is better to stay away from the applications that we consult the most frequently. In other words, instead of having them on the “Home” screen, put them in a special folder or on the second screen.

    In “Home”, we will put the system applications, that is to say those which we have the most difficulty to get rid of, such as the alarm clock, the calculator, the notepad, the health application supplied with the mobile that we never use or will never use …

    too much it is strongly recommended to put a photo in the background that contains a sentence that invites us not to use the mobile phone for non-urgent things, Like “Why did you come?”, “Is this an emergency?”, “Don’t you think that’s enough for today?”

    6. Application cleaning

    Our mobile comes with many apps already from the factory. To these applications, which are already numerous, then we are responsible for adding all the had and to have, some of which will never be used again.

    The reason why it is recommended to delete mobile apps is, in addition to freeing up space, avoid falling into temptations and also get rid of those we no longer use. Many of these applications may be available on a computer, a device heavier to use than cell phones.

    7. Materialize the applications

    Before phones had alarms, humans used table clocks, with legs and two beautiful bells on them, which we used to wake up in the morning. This device is called an alarm clock (ba). It still exists, although if we don’t fix it it will eventually die out.

    This case and many others are the applications which, before, were incorporated in the “smartphones” which we used in their physical form. It is for this reason that they have become so comfortable and so used because, indeed, they are Swiss electronic knives and, of course, the more things they have, the more we use them.

    based on this, and as a somewhat regressive exercise, a good exercise The way to avoid cell phone abuse is to materialize your applications, i.e. reuse the objects that inspire them: Are we keeping the awakening of our childhood? Let’s use it. Do we still have a stereo? Well, we leave Spotify and listen to a record and if we’re lucky we have one that works with a radio cassette, much better, more vintage.

    8. We claim the landline

    Closely related to the previous point, before the invention of “smartphones” there were the first cell phones, those that were used to play “snake”, send text messages and make and receive calls. The one on the calls actually comes from his grandfather, the landline, a device that still survives in the dark corners of many homes.

    The best thing about the landline phone is that it can help us, and a lot, to prevent us from abusing the cell phone.. Many people are afraid to step away from their cell phone in case they make an important call to them, whether it is from a family member or someone important in our personal and professional life.

    The best way to get away from our “smartphone” without fear that they can contact us is to give them our landline and remind our acquaintances that in an emergency, they show us the surroundings.

    9. Check the time

    Our cell phone is to blame for paying too much attention to it, although of course we are also responsible for it. The best thing is that mobile can become our ally in our struggle to stop using it so much, since there are countless apps that let us know how much time we spend on devices.

    Some of them are Moment and Quality Time, although there are also apps like Instagram that have the function of sending us a reminder whenever we spend the time we have indicated. There are also apps like Flipd or Freedom that block access to certain apps during breaks.

    10. Set the screen to monochrome

    This measure may seem radical, but it is very effective and has its psychological explanation. Most applications use bright colors in their icon, colors that we have associated with their name and function: red for Youtube, light green for WhatsApp, blue, pink and gold for Instagram …

    Putting the screen in monochrome, that is to say in grayscale, does not impress us with the vivid colors of the application. By just not seeing them we don’t give them as much attention when we open the phone for anything and therefore we will be less likely to fall into temptation.

    Bibliographical references:

    • Park WK (2005) Cell phone addiction. A: Mobile communications. Computer Assisted Cooperative Work, Vol 31. Springer, London
    • Reagle, J. (2015). After the Joneses: FOMO and visible sociality. First Monday, 20 (10). https://doi.org/10.5210/fm.v20i10.6064

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