My name is Patrick, and I am addicted to my phone. The most effective approach for me is to manage my phone usage. I do not subscribe to any social media platforms such as Facebook or Twitter. Although I have an interest in news, I do not subscribe to Apple News or other news feeds, and I avoid open-ended news sources due to their compelling nature. I read the news that is freely accessible on my phone, particularly from the Guardian. I also use my phone to listen to CBC and BBC radio. I stay in touch with family and friends through text messages via my phone. That is where I am now. I am a recovering phone addict.
Excessive phone use will negatively impact sleep and relationships, and it may pose safety risks, such as texting while driving. It can also harm your mental health with depression due to constant comparisons with others. Are you a telephone addict? I have modified a well-known addiction screen usually used for alcohol addiction.
Answer these CAGE questions:
- Cutting down: Have you ever felt you should cut down on your use of your phone?
- Annoyance by criticism: Have people annoyed you by criticizing your use of your phone?
- Guilty feeling: Have you ever felt bad or guilty about your use of your phone?
- Eye-openers: Have you ever had to check your phone first thing in the morning to be sure you didn't miss anything?
A score of 2-3 should make you quite concerned that you may be addicted to your phone. A score of 4 indicates you are almost certain of being addicted to your phone.
To manage phone usage effectively, establish Personal Phone Rules. These rules eliminate the need to make decisions each time there is an opportunity to use the phone. Given the pervasive nature of phones, relying on individual decisions can result in dozens of decisions each day. You are best positioned to determine your own phone rules. Create achievable rules and adjust them gradually if necessary. If possible, make the rules social by involving family or friends. They can help a lot.
Here are some suggestions:
- Limit the number of rules to 3 or 4.
- Establish rules for specific places, such as no phone use in the bedroom to improve sleep, or no phone use at the dining table to promote social interaction.
- Set time-related rules, such as no phone use before finishing breakfast.
- Implement social rules, like avoiding phone use in social situations.
Some choose to disconnect completely from their phones. Maybe I will try that. But for me, effective management has improved my own mental health.
