A recent study conducted by Deloitte’s Global Mobile Consumer Survey discovered some interesting facts about our smartphone usage. This study’s significant take away is that the average American looks at their phone 52 times per day. The 18 to 34 demographic are the most willing to admit the addiction, with 60% of responders acknowledging they use their phones too much. 63% of the responders have said they have tried to cut back their usage, with only about half being successful. Today we want to go over some tips on limiting how many times you are looking at your phone.

Why Your Digital Addiction Is Harmful

Implementing these tech-free strategies can improve multiple areas in your life!


ATT surveyed its teenage users and found that 75% of them said texting and driving are dangerous. 43% admitted to still texting and driving despite knowing the safety issues and using your phone while driving can not only hurt you but those in the vehicle with you or other cars around you. Having your location broadcasted at times can also put your safety at risk. There are ill-intentioned people out there, many of whom can use social media to track you down. Checking in on Facebook or showing your location on Snapchat can make you easier to find.

Health/ Wellbeing

Technology is influencing our health, especially among young people. Depression and anxiety have been linked to those who are addicted to their phones. Studies have shown that teens addicted to their smartphones have also tested high for insomnia, impulsiveness, anxiety, and depression. Much of this is linked to an increased usage of social media. The World Health Organization has also classified gaming disorder as a mental health condition. This ranks gaming disorders with other addictions like substance abuse and gambling. Lastly, the more we are on our devices, the less time we are outside or exercising, leading to many other health problems.

Tips For Breaking Your Digital Addiction

  • Designate times to be unplugged during the day. This can improve communication with your family members. Unplugging before bed also will help you sleep better.
  • Designate areas of the house for no screens. This might be the dining room or kitchen.
  • Turn off pushing notifications. Every app will fight for your attention, but turning those notifications can reduce stress and the urge to look at your phone.
  • Don’t use your phone when your eating. Enjoy your company and your meal without checking your phone every five minutes.
  • Turn your phone on, silent, or off while driving.
  • Instead of reading your Facebook feed, read a book before bed.
  • Set total time allowances for using your devices each day.
  • Unsubscribe from emails you never open.
  • Go for a walk and leave your devices at home.
  • Delete apps you don’t use off your phone. If you want to be extreme, delete social media apps off your phone and only view them on your computer.
  • Pace yourself. Start by not looking at your device for 15 minutes here and there. When your successful, add 5 minutes to your goal.

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