Phone dependency check

Am I too dependent on my phone?

6 QUESTIONS THAT HELP YOUCHECK UP ON YOURSELF ...and tips on what to do if your answer is "YES"

Do I carry my phone with me everywhere?

Do you have extreme reactions when separated from your device?

Am I acting differently or have I stopped doing things I love?

Having trouble going to sleep or sleeping through the night?

Have you found yourself neglecting responsibilities?

Are your emotions harder to manage without your phone?

Disrupted sleep?

Disrupted sleep is a sign of dependency because the use of smartphones, especially before bedtime, can disrupt sleep patterns. Steps to getting a good night's rest:

• Make a phone-free bedtime routine;
• Use the blue light filter;
• Don't use your phone as your alarm clock!

Exteme emotions when your phone is taken?

Feeling panicked or extremely anxious when you can't use your phone is a strong sign of dependency! Some steps to break those bonds:

• Separate gradually in small steps over time;
• Focus on the people around you;
• Reward yourself for every positive step towards freedom!

Always keeping your phone with you?

If you find it difficult to be separated from your phone, even for short periods, this could be a sign of dependency.So what do you if you notice that happening?

• Define places for yourself that are phone-free;
• Reward yourself for sticking to it;
• Use a non-phone alarm clock!

Phone becoming your first priority?

Neglecting responsibilities is a sign of phone dependency because it indicates that the use of the phone is taking precedence over important tasks. Tips for how to set your priorities straight:

• Create a to-do list and stick to it;
• Use reminders for important tasks;
• Allocate phone-free time to do other things!

Difficulty regulating emotions?

If you're experiencing heightened emotions or diffulty managing your feelings without your phone, it might be dependency. So how can you help yourself?

• Talk to someone;
• Keep a journal;
• Learn a relaxation technique!

Has your behavior changed?

Changes in behavior, such as anxiety or stopping to do things you otherwise love, can be a sign of over-reliance. Here are a few tips how to help yourself if you feel that happening:

• Practice mindfulness to re-center;
• Give yourself an alternative activity each day;
• Think about what you truly love doing!