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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 August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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