If you are a dependent from a smartphone: How will finally come unstuck from the screen

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The dependence on the smartphone is not yet included in International classification of diseases, but people with an uncontrollable desire to constantly check for new notifications or messages, that does not help. To deal with the causes of addiction and to deal with it is always better with a specialist — but in the case of dependence on the smartphone is impossible to ignore that the apps are specially created to attract attention and to force you to return to them again and again.

Sean Parker first President of Facebook, for example, once said that the social network uses human vulnerability and gives users a "dose dopamine" where they go back to the social network. The good news is that this can be dealt with: talk about a few techniques that will help to build healthier relationships with your own smartphone.
Deal with notifications

Tristan Harris, a former Google expert on ethical design, says that when the first push notification just appeared, their goal was to make the user less tested phone — for example, updated the post to understand whether it's something new. Now this position seems at least strange: a huge number of apps sends push — strange to think that this is done only for the sake of our convenience. It is unlikely that you will refuse calls, SMS messages and messengers (in the end, the phone was invented to communicate), but it is worth remembering that many applications only simulate communication.

For example, Twitter sends a notification that one of your friends something published or liked someone else's post, but Facebook might tell you that a friend wrote something in the community where you both belong. In such cases, it seems that a friend is speaking directly to you, but actually it is not communication and does not occur. So the first step towards less use of the telephone may be the rejection of "non-personal" notification — in the end, the tweet, which was talikala all your friends, you can read and evening.
Try to get rid of color

Perhaps you used to not notice it, but the bright colors of the icons and notifications are also needed in order to attract our attention. Part of why red notices-stickers from the iPhone (or perhaps orange some smartphones) can be so annoying: remember how often you have opened the app just to on the screen was not bright mug with the figure. IPhone and some smartphones allow you to get rid of this in an unexpected way — switch to black-and-white mode (usually this is done via the item "universal access" or "accessibility" in settings); if there is no such option, come to the aid of a special application. Yes, the notification will remain — but perhaps in black and white they are not popular and will help to defer viewing of the message. Although, of course, endlessly refresh a feed of Facebook when you have opened the app, it will not prevent.

Rate how important is vibration and sound

Studies show that even a short notice that we decide not to pay attention, distract us and interfere with other tasks. So if your important work, think about how often you need sound and vibrate the phone (if you think that silent mode is not distracting, remember how turns all the open space, when someone at the table long and loud is vibrating the smartphone).

Perhaps it's more productive to turn off the sound effects and easy to do. There are other options — for example, to enable do-not-disturb or night mode, which allow you to receive calls only from selected contacts (so you will be sure that it does not miss anything really important), or temporarily disable notifications for the most active chats, you already know what can lead to a long argument online.
Be careful with infinite scrolling

Infinite scrolling — another trick that helps "tighten" you to a smartphone. Tristan Harris compares it with the effect of slot machines: due to the fact that we don't know what information will fall to us after the feed updates — pleasant or not — we are so quickly hooked on the regular update. The main thing here is the effect of surprise, without it we would apply to what is happening is much calmer (for example, you are unlikely to endlessly update the site news of course, at any moment can happen something important, but the effect of unpredictability is not).

Moreover, infinite scrolling means that the endpoints are not: if thumbing through the site is divided into pages, you are aware how many have read and what is yet to come, in an endless field of long ribbons is easy to get lost. This includes AutoPlay, which was used to anyone who uses Netflix or YouTube: it is very difficult to give up watching another series favorite show, when it has already begun.
Keep track of triggers

We each have our own "pain points" — try to track what causes you to get stuck in the phone. Social networking apps that are so easy to access at any time? Try to hide them away (for example, in a separate folder on the desktop) or at all to remove. This does not mean that you will no longer go on Facebook, but do it through the mobile version more difficult and much less convenient, so you will have time to think a hundred times whether you need it. Discard notification, from which more harm than good — for example, if every day you come dozens of letters, it is easier to check mail every few hours than it is to start a new push and see how important the question posed in the subject line. If you spend the whole evening at home in social networks from boredom, think about what else you could do — it may well be that a good book will be much more interesting than the hundredth updating feed of instagram.

Make passwords long
The more obstacles on the way to the proverbial "dose of dopamine", the more chances that you will reconsider — or at least think about whether you really need it. Try to make passwords longer, choose the long set of numbers or a complex pattern to unlock the screen to put long, complex, and varied passwords in different social networks (this is especially handy if you have deleted the app and are forced to use mobile versions) and so on. Lock screen still allows you to use many functions (e.g., music), but does not mindlessly scroll the tape. At the same time appreciate how much you need those widgets or are they just adding information noise.
Follow the sensations

Finally, another important technique, which many forget to listen to your own feelings. When once again dive into the mobile and evaluate how you are comfortable. What you may be stuck position? Smooth breathing? Do you want to do and are you satisfied with — or, on the contrary, I think that you are bored and you don't know what to do? When you understand what really feel, act then it will be much easier. For example, if you notice that the hours reading Facebook is the only thing that helps you relax (and that you have enough forces) after a hard day, it is bad and whether it's yourself to blame? Conversely, if you know what I use a smartphone so much and so often because they don't know that you are interested and what you want to devote your free time — isn't it time to think about the changes?