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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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