# Overcoming Smartphone Addiction: My Journey to Freedom
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Chapter 1: My Struggle with Phone Addiction
Research indicates that individuals spend an average of 4.8 hours daily on their phones, but I found myself exceeding that significantly. There were days when I logged over 10 hours on social media alone.
Every morning, my routine began with instinctively reaching for my phone. I would lie in bed for an entire hour, aimlessly scrolling through Facebook feeds filled with content that rarely piqued my interest, driven only by the fear of missing out.
As I walked to school, my phone was a constant distraction. I often chuckled at memes instead of watching where I was going, and I can hardly believe I avoided serious accidents during my 30-minute trek.
Despite my mom's attempts to limit my phone use by hiding it at night, I would sneak downstairs once she was asleep to text friends until the early hours. It was clear I had a deeply unhealthy dependency on technology.
The excessive time spent on my phone drained me and negatively impacted my self-esteem as I scrolled through images of others seemingly living perfect lives. In contrast, I felt profoundly unhappy and longed for a change.
Fortunately, things began to shift when I adopted several strategies to reduce my phone usage. Here are the methods that transformed my life, and I hope they help you as well.
Turn Off Notifications
To regain control, I went into my phone's settings and disabled notifications for most apps. Now, my lock screen only shows messages from friends and family, creating a serene environment free from constant social media alerts.
Remove Social Media Apps
As Celina Ribeiro stated in The Guardian, removing apps is incredibly easy—just a few taps and they're gone. I no longer have Facebook, Instagram, or TikTok on my phone, eliminating the temptation to waste hours scrolling. This change allows me to direct my energy towards meaningful relationships and activities.
Don't Use Your Phone for Entertainment
Deleting Netflix from my phone was one of my best decisions. Watching shows in bed made it difficult to sleep, as the blue light emitted by screens disrupts melatonin production, complicating my sleep cycle. Now, I primarily read before bed, which helps me unwind and drift off quickly.
Replace Your Phone with Something Else
Reading has become a vital part of my life, improving my emotional intelligence, confidence, and even aiding my sleep. This year alone, I've read 81 books and aim for 120. Carrying a book everywhere I go ensures that I can always find time to read.
Ryan Holiday reminds us that reading should become as instinctive as eating or breathing. It’s not just an activity; it’s a habit that enriches our lives.
The first video titled "Your smartphone is destroying you. Here is how I escaped" provides insights on overcoming phone addiction and regaining control of your life.
The second video, "How to End your Phone Addiction (permanently)," offers practical tips to help you break free from the grip of your smartphone.
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