How to reduce mobile phone usage?

Hello,

Welcome to icliniq.com.

I read your query and understand your concern. Thank you for taking help from a psychiatrist. I can understand your situation. You may have a mobile addiction. You should try following the below guidelines to deal with it. It will help you. You must limit the use of mobile. You can use a timer. Keep your mobile in another room when you are working or studying. You must not use it for half an hour before sleeping at night and after waking up in the morning.

1. Limit the use of social media.

2. Spend time in nature.

3. Take enough early morning sun exposure and fresh air.

4. You should have a mobile holiday, which means do not use your mobile for one whole day.

5. You should do exercises daily for 30 to 45 minutes like at least going for a walk.

6. You should do meditation for 20 minutes daily; just sit in one place 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 increase your concentration.

7. You should eat healthy, home-cooked foods and avoid junk foods.

8. You must drink enough water.

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

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

11. You should take seven to eight hours of sleep daily.

12. Live your life, do not just waste your time behind a mobile.

I hope I cleared all your doubts. Feel free to let me know if you want some help.

Thank you.