How to avoid the overuse of smartphones?

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I can understand your situation. Nowadays, it is quite common to get addicted to smartphones and social media. Some people do not know that they are addicted to their phones. I suggest you make the following changes:

1. Try not to use your phone for at least one hour after waking up from bed in the morning and before going to bed at night. I also recommend avoiding the use of mobile phones during meals and while going to the washroom.

2. Keep your mobile in another room when you are working. Try to keep yourself busy and active as much as possible.

3. You should do exercises daily for 30 to 45 minutes like going for a walk.

4. You should do meditation for 20 minutes daily. You can just sit in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts, just let it be. It will relax you.

5. You should eat healthy home-cooked food, and avoid junk food.

6. You must drink enough water.

7. You should spend quality time with friends and family daily.

8. You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.

9. You should sleep sufficiently for about seven to eight hours daily.

10. You must avoid tobacco, alcohol, or any substance abuse.

I hope this information will help you.

Please revert in case of more queries.

Thank you.