Most of you might be having an impulse to check your mobiles often. No sooner do you get up from your bed you at once look at your mobile for missed calls, text notifications, WhatsApp messages and your subscription app notices that you might have missed during your sleep at night. Then at the start of the day, you keep on pressing your home button and swiping in and out to look at notifications, check your Facebook profile or text WhatsApp messages to your friends.
This urge goes on throughout the day and has formed a routine in your life. If you are one of the mobile users who cannot control the pressure to check your phone often then here is how to stop your impulses in this mobile checking habit.
Understand Problematic Usage of Mobile Phone
According to Max Ogles the author of the book Boost: Create Good Habits Using Psychology and Technology, if you have a smartphone, it’s pretty much guaranteed it’s distracted you in a moment when your attention should have been elsewhere. He argues that, even though smartphones are undoubtedly useful, they come packaged with detrimental psychological and physical effects:
He states in his book that a real scale has been devised to measure how much of a negative impact mobile phones can have on your behaviour. The acronym “PUMP” stands for ‘Problematic Usage of Mobile Phones.’ The PUMP research points to real similarities between substance abuse addictions and technology overuse — to the point that ‘though problematic mobile phone use has not, to date, been recognized as a diagnosable condition, experts in the field are debating its inclusion as one.
What you need to do to stop the impulse of mobile checking all the time according to experts
1. Silence the Trigger
You need to weaken the triggers that too often compel you to check your mobile all the time. When you are unable to hear the trigger most probably you will avoid checking it. But it does not mean you should miss out on emergency necessary texts or calls. Better to set a time at a certain interval to check it all at once.
2. Remove unrelated notifications
Remove gaudy ring tones and turn off all notifications that don’t relate either to texts or phone calls. It could be unnecessary or unprofessional text or triggers from Facebook, Twitter or other social media platforms. When you download any new app, better disable notifications or don’t enable them.
In case you find any important alerts, silent and hide them from your lock screen. Although they will get your attention once you open your phone, at least they won’t attract you every few seconds and frequently. Better, remove any apps you don’t need or that cause you to be unproductive.
3. Do not keep your phone in the Bedroom
It is suggested to avoid carrying your phone to the dining or bedroom. It will avoid your phone’s negative impact. When you have your meals don’t get disturbed and when you sleep and get up in the early morning. If mobile is out of sight, it is quite probable that it will be out of mind also for some time. At work, keep it inside your purse which is out of reach.
4. Assign a place for your Mobile at home
Yes. This is yet another rule you should follow at home. Set a place for your mobile in your home where you can keep your mobile to vibration without any ring tone so that you do not bother to look at it for a few minutes. You can stretch out this time to a few hours.
5. Do not have any work-related app on the phone
Yes. This will totally cut you off your phone for some time at least when at home. After all, you are going to work at your workplace not at home. Let the home free from your professional ambience.
Take work email off your phone.
6. Leave phone home when going to Gym/lunch/dinner out
Go out to dinner, lunch or an evening event/gym session and leave your phone behind. It will help you focus on your session and meal instead of checking your phone now and then. This way you can develop a habit of keeping a distance from your phone as well.
7. Use Airplane mode to cut off your phone at home
Keep your phone on aeroplane mode as a default all day; take it out of this mode when you need to use it not before that. It will give you some free time off the phone and cut down your urge to check your phone off and on.
8. Assign a Time to see your phone
You should also set a fixed time to check or take your mobile at home. Not before that and keep it short. Avoid answering unnecessary calls or texts. You can also switch off your phone for a specific time to focus on your other work once in a while at home to reduce the impulse to check it.
9. Get Closer to your Dear ones
The best way to avoid checking your phone is to make yourself available to your family members and dear ones. I am sure they would be longing for your time. The phone could be an obstacle in the way of your near and dear ones. Coming closer to them will definitely and the best remedy to stop bothering about your phone.
Therefore, these tips will certainly minimize your impulse to check your phone often. Remember you might be facing health problems, sleep deprivation and other emotional and psychological problems so better to take action right now.