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Are You Addicted To Your Smartphone? Take This Quiz To Find Out!

Are You Addicted To Your Smartphone? Take This Quiz To Find Out!

If you are addicted to your smartphone, you may well be suffering from nomophobia (no mobile phone phobia). That simply means you are scared of the thought of being without your smartphone. How will you stay in contact with your friends and other contacts, read emails, check on your kids, and so on? Panic begins to set in.

How do you know if you have this phobia and how severe is it? Researchers at Iowa State University were determined to find out. They came up with a very handy 20-question quiz. Just do the quiz here and scroll down to check your scores. If you score less than 20, you are not at all nomophobic. If you score over 100, then it may be time to admit you have a problem and may need a digital detox.

How serious is this problem?

Some experts believe that naming smartphone addiction and labelling it as a phobia is exaggerated. One of these critics is Robert Weiss, director of the Sexual Recovery Institute in Santa Monica, California. He says, “[There’s] a lot of fear of technology, fear that [mobile devices are] going to hurt our youth, fear that we are not going to be able to keep up. And I think that it is all a bunch of crap.”

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However, there is plenty of research which shows that smartphone addiction is interfering with people’s lives. It is affecting their mental and physical health. The 2013 Mobile Consumer Habits Report reveals some pretty shocking statistics. The smartphone seems to be increasingly present (10%) in the bedroom, during sex and in the shower. The most alarming one is that 50% of people are using them while driving and managing to get away with it.

Talk about digital baggage! Studies show that you may get “text neck” from all that texting. Sleep is disturbed and one survey shows that 44% of people sleep with their smartphones next to them. The most alarming figure is that about two thirds of users are constantly checking their phones, even when it is not ringing or vibrating.

How to take a break from your smartphone

Smartphones are here to stay. They are a fabulous resource and they make life easier and more entertaining. But there is no need to become a zombie. Here are some practical steps you can take to make sure that you staying in touch with the real world and the people in it, especially if your score on the quiz puts you in the high-risk category. Here are 5 ways to help you break your habit.

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1. Turn off all non-essential notifications

When you are kept in the loop and get a buzz for every retweet, What’s App message, or Instagram like, then you are wasting a lot of time. Already, your social media is pulling you away from reality. Turn off all the notifications you do not really need.

2. Start talking again

Ever watched a family or group of friends in a restaurant where they are all on their smartphones and nobody is talking to each other or really connecting? Now that is sad! The only way to reconnect with the people that matter is to put your phone away and start communicating in the good old-fashioned way. Try face to face. It never needs a battery recharge.

3. Think about what is really going on

Try to reflect on why you are checking compulsively all the time. It could be anxiety, loneliness, or boredom. Why not try to address these issues and spend time more productively, by staying on task, reading a book, listening to music, or going for a walk (leaving the smartphone at home, of course).

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4. Remember: you don’t have to answer every call, beep, or message

The world will not end if you do not check your phone immediately, right? Again, you can turn off all these alerts if you cannot bear to turn your smartphone off altogether for a few hours. Ideally, we only need to check our phones a few times a day, but most people check their phones at least 35 times daily!

5. Use an app to cure your addiction

If you cannot apply any of the above four methods, there’s an app for that! It’s a bit ironic, but using fire to fight fire makes perfect sense when we have the technology. If you want a gentle nudge, StayOnTask (Android) is excellent because it simply asks you at random intervals whether you are still on task. Great for keeping focused and helping you to meet deadlines. BreakFree takes a tougher approach in that it tracks all your usage, from looking at the screen to your total usage every day. It can give you an addiction score and that is great for reaching any goals you have set. Offtime (iOS, Android) might appeal to you if you are addicted to Facebook, games, and emails. It can block all those but leave the channels open for any communication from the family, boss, or your significant other.

Now, where did I put my smartphone? Help!

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Featured photo credit: Keuls smartphone terras/ David van der Mark via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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