Stop Smartphone Addiction And Quit Properly

Welcome to our digital detoxing series! A series on how to stop addictions toFortnite,Facebook,Instagram,porn,Netflix, Youtube,Tinder… Findall the posts about digital addiction. Today, let’s talk about how to quit the smartphone addiction.

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What is the smartphone addiction?

About smartphone

A smartphone is a phone that can do more than just make and receive calls. Smartphones typically have a color screen and an operating system that allows you to download apps and perform other tasks.

Addiction to smartphone, a “real” addiction?

Officially an addiction?

First, let’s have a look to the DSM-5,the Diagnostic and Statistical Manual of Mental Disorders. Does it includes smartphone addiction?

There is no official diagnosis of “smartphone addiction” in the DSM-5, the most recent edition of the Diagnostic and Statistical Manual of Mental Disorders. However, the DSM-5 does include a diagnosis of “internet gaming disorder,” which could be used to describe excessive use of mobile devices for gaming purposes.

So what means “smartphone addiction”?

Smartphone addiction is a condition in which a person cannot seem to function without their smartphone. They may use it excessively, to the point where it interferes with their daily life.

What is considered smartphone addiction?

  • 1. You check your phone frequently, even when you don’t need to.
  • 2. You often feel the need to be online or connected to your phone.
  • 3. You use your phone for activities that you know are harmful or risky.
  • 4. You feel anxious or irritable when you can’t access your phone.
  • 5. You neglect important tasks or responsibilities in favor of using your phone.
  • 6. You spend a lot of time thinking about your phone or using it.
  • 7. You use your phone to escape from negative feelings or situations.
  • 8. You continue to use your phone despite negative consequences.

How much smartphone is too much?

There is no definitive answer to this question as it depends on the individual. Some people may be able to spend several hours on their smartphone without any negative effects, while others may start to experience problems after only a few minutes. It is important to be aware of how you feel after using your smartphone and to take breaks if you start to feel any negative effects.

Some technology addiction facts & statistics

society not caring about digital addictions

Technology addiction is a growing concern in today’s world. Here are some statistics related to technology addiction:

  • 1. According to a 2019 survey by Common Sense Media, 50% of teens feel addicted to their mobile devices.
  • 2. A study conducted by the Pew Research Center found that 28% of adults in the US feel they are constantly online.
  • 3. A survey conducted by the American Psychological Association found that 43% of Americans are constantly checking their electronic devices for email, texts, or social media updates.
  • 4. A survey conducted by the Royal Society of Public Health in the UK found that social media is the most addictive technology, with 63% of respondents reporting that they check their social media accounts at least once a day.
  • 5. In a study conducted by the University of Maryland, students were asked to give up all technology for 24 hours. Many of the participants experienced withdrawal symptoms such as anxiety, irritability, and even physical symptoms such as headaches.
  • 6. A study conducted by the University of Gothenburg in Sweden found that excessive use of mobile phones can lead to sleep disorders, depression, and anxiety.
  • 7. According to the World Health Organization, internet addiction disorder (IAD) is a real condition that can have serious negative consequences on an individual’s mental and physical health.
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Is the smartphone addiction widespread?

Yes, there are many people who are addicted to their smartphones. According to a survey conducted by Pew Research Center, 81% of Americans own a smartphone and 46% say they couldn’t live without it.

Additionally, studies have shown that excessive smartphone use can lead to symptoms of addiction, such as anxiety, depression, and social isolation.

Symptoms, Causes and Signs of smartphone addiction

Why is smartphone so addictive?

There are a number of reasons why smartphones can be addictive. For one, they provide a constant connection to the internet, which can be addictive in and of itself.

Additionally, smartphones are loaded with apps that can be addictive, such as social media, games, and other content that is designed to be engaging. Finally, smartphones are always with us, which makes them convenient and easy to use, which can also lead to addiction.

Possible causes of smartphone dependency

There are many potential causes of smartphone addiction, but some of the most likely include the following:

  • 1. The need for instant gratification: With a smartphone, users can get the information or communication they want immediately. This instant gratification can be addictive, leading people to use their phones more and more.
  • 2. FOMO: Fear of missing out is another potential cause of smartphone addiction. People may feel the need to be constantly connected in order to not miss out on anything important.
  • 3. Social media: Social media can be addictive, and the constant stream of information and notifications can lead people to use their smartphones more than they otherwise would.
  • 4. Gaming: Smartphones are increasingly being used for gaming, and this can lead to addiction. Gaming can be addictive, and the constant need to achieve a high score or level can lead people to use their smartphones excessively.
  • 5. work: For some people, work can be a major cause of smartphone addiction. With the ability to stay connected to work email and applications, some people may feel the need to be available for work at all times. This can lead to excessive smartphone use and addiction.

Signs & Symptoms of smartphone addiction

Now let’s see if you have the smartphone addiction problem.

  • 1. You spend more time on your phone than you do talking to people in person.
  • 2. You can’t go more than an hour without checking your phone.
  • 3. You get anxious when you can’t find your phone.
  • 4. You’ve missed important events because you were too busy on your phone.
  • 5. You’ve broken or damaged your phone because you were using it too much.
  • 6. You spend more money on phone accessories and apps than you’d like to admit.
  • 7. You can’t imagine going a day without your phone.

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Problems, impacts & bad effects of smartphone: should you quit?

digital addiction problems consequences

What are some benefits of smartphone

Some people might say that smartphone is great because of the many features and apps that it has. Others might say that it is great because it allows people to stay connected with friends and family.But at the opposite, what can be some smartphone addiction problems addicts suffer from?

general health problems

There is no definitive answer to this question as the effects of smartphone use on health can vary greatly from person to person. Some individuals may find that using a smartphone regularly has a positive impact on their health, while others may experience negative effects. Some of the potential health effects of smartphone use include:

• Increased risk of developing cancer: Some studies have suggested that there may be a link between smartphone use and an increased risk of developing cancer.

• Increased risk of brain damage: Some research has suggested that extended smartphone use could lead to brain damage.

• Increased risk of accidents: Using a smartphone while driving, walking, or biking can increase the risk of being involved in an accident.

• Increased risk of eye problems: Some studies have suggested that staring at a smartphone screen for long periods of time could lead to eye problems.

smartphone and sleep disorder

Yes, excessive use of smartphones can create sleep disorders or problems. The blue light emitted from smartphones can suppress the production of melatonin, a hormone that regulates sleep, making it harder to fall asleep at night.

Additionally, using a smartphone before bed can stimulate the brain, making it difficult to shut down and relax. The constant notifications and alerts from smartphones can also disturb sleep by interrupting the sleep cycle. It is recommended to limit smartphone use before bedtime and to avoid using it in bed to promote better sleep.

smartphone affecting your brain & mental health: bad for brain and mental health?

Some effects of smartphone on your brain

  • 1. You may become less productive.
  • 2. You may become more easily distracted.
  • 3. You may have difficulty concentrating.
  • 4. You may find it harder to think creatively.
  • 5. You may be more likely to make poor decisions.

Some effects of smartphone on your mental health

  • 1. Disconnecting from the present moment: One of the most common ways that smartphones can negatively affect our mental health is by causing us to disconnect from the present moment. When we are constantly checking our phones, we are not fully engaged in what is happening around us. This can lead to feelings of anxiety and loneliness.
  • 2. Increased anxiety: Another way that smartphones can negatively impact our mental health is by causing increased anxiety. The constant need to check our phones can cause us to feel anxious about what we are missing out on. This can lead to feelings of insecurity and anxiety.
  • 3. Depression: Smartphones can also contribute to depression. The constant connection to social media can give us a false sense of connection to others. This can lead to feelings of isolation and loneliness.
  • 4. Sleep problems: Smartphones can also interfere with our sleep. The blue light from screens can disrupt our natural sleep cycle. This can lead to fatigue and difficulty concentrating.
  • 5. Addiction: Finally, smartphones can be addictive. The constant need to check our phones can become compulsive. This can lead to problems with our relationships and work.

Does smartphone cause stress and anxiety?

Yes, smartphones can cause stress and anxiety. Here are some reasons why:

  • 1. Constant notifications: Smartphones are designed to constantly notify you about new messages, emails, social media updates, and so on. This can create a sense of urgency and make you feel like you need to respond immediately, leading to stress and anxiety.
  • 2. Social media: Social media can be a source of stress and anxiety as it can create a feeling of inadequacy or FOMO (fear of missing out). Seeing other people’s seemingly perfect lives can make you feel like you’re not doing enough or not living up to expectations.
  • 3. Information overload: Smartphones give us access to an endless stream of information, which can be overwhelming and stressful to keep up with.
  • 4. Addiction: Smartphones can be addictive, leading to feelings of anxiety and stress when we’re separated from them.
  • 5. Sleep disruption: Using smartphones before bed can disrupt our sleep patterns, leading to stress and anxiety the next day.

Overall, it’s important to be mindful of how much time we spend on our smartphones and to take breaks when needed to avoid stress and anxiety.

Can smartphone addiction lead to sadness and depression?

quit technology addiction meme

Yes, it is possible. Smartphone addiction can lead to a range of negative effects on mental health, including sadness and depression. Studies have shown that excessive use of smartphones can disrupt sleep patterns, reduce physical activity, and lead to feelings of social isolation and loneliness, which can all contribute to depression.

Additionally, constantly checking social media and comparing oneself to others can lead to feelings of inadequacy and low self-esteem, further contributing to depression. It is important to maintain a healthy balance with smartphone use and seek professional help if needed.

Dopamine and smartphone

Dopamine is a neurotransmitter in the brain that is associated with pleasure and reward. When we use our smartphones, certain activities such as receiving notifications, likes, or messages can trigger the release of dopamine in the brain, leading to feelings of pleasure and satisfaction.

However, excessive use of smartphones and the constant need for dopamine hits can lead to addiction and negative consequences such as decreased productivity, anxiety, and depression.

Research has shown that the use of smartphones can affect the brain’s dopamine system, leading to changes in mood, behavior, and decision-making. Therefore, it is important to use smartphones in moderation and be mindful of the potential effects on our brain chemistry.

smartphone effects on Focus, productivity, attention span, academic performance…

Yes, smartphones can affect focus, productivity, attention span, and academic performance in both positive and negative ways. Some potential negative effects include:

  • 1. Distraction: Smartphones can be a major source of distraction, with constant notifications, messages, and social media updates pulling people away from their work.
  • 2. Reduced attention span: The constant stimulation of smartphones can lead to a reduced attention span, making it difficult to focus on tasks that require sustained concentration.
  • 3. Decreased productivity: Frequent interruptions from smartphone use can decrease productivity and make it difficult to complete tasks in a timely manner.
  • 4. Sleep disruption: The blue light emitted by smartphones can disrupt sleep patterns and lead to poor quality sleep, which can impact cognitive function and academic performance.

On the other hand, smartphones can also have positive effects on focus, productivity, attention span, and academic performance, such as:

  • 1. Increased access to information: Smartphones can provide quick access to information, which can help with research and studying.
  • 2. Organization: Many apps on smartphones can help with organization, scheduling, and time management, which can improve productivity.
  • 3. Learning opportunities: Smartphones can provide access to educational apps and resources, which can aid in learning and academic performance.
  • 4. Collaboration: Smartphones can facilitate collaboration with classmates and professors, which can enhance learning and academic performance.

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A word about ADHD and smartphone

People with ADHD may interact with smartphones differently than those without ADHD. ADHD can affect a person’s ability to focus and pay attention, which can make it harder to resist the distractions that smartphones can offer.

People with ADHD may be more likely to engage in excessive use of smartphones or spend more time on social media apps. They may also struggle with time management and procrastination, which can lead to spending more time on their phones than planned.

Additionally, people with ADHD may benefit from the organizational tools and reminders that smartphones can provide. However, they may also struggle with staying organized and keeping up with notifications, leading to feelings of overwhelm and stress.

Overall, the relationship between ADHD and smartphone use can be complex and varied. It is important for individuals with ADHD to be aware of their smartphone use and develop strategies to manage it effectively.

affecting your relationships

smartphone and self-esteem

Smartphones can have both positive and negative effects on self-esteem. Here are some ways in which smartphones can affect self-esteem:

  • 1. Social comparison: Social media and other online platforms can lead to social comparison, where individuals compare their lives to others. This can lead to feelings of inadequacy, low self-esteem, and depression.
  • 2. Cyberbullying: Cyberbullying on smartphones can have a devastating impact on self-esteem. Victims of cyberbullying may feel isolated and helpless, leading to depression and anxiety.
  • 3. Addiction: Smartphone addiction can lead to feelings of guilt and shame, which can negatively impact self-esteem.
  • 4. Positive reinforcement: Smartphones can also provide positive reinforcement by facilitating social connections and providing access to information and resources. This can boost self-esteem and confidence.
  • 5. Appearance: Smartphones can also negatively affect self-esteem by causing individuals to focus too much on their appearance, leading to body image issues and low self-esteem.

Overall, the impact of smartphones on self-esteem is complex and depends on how they are used. It is important to use smartphones in a healthy and balanced way to avoid negative effects on self-esteem.

smartphone addiction leads to isolation and loneliness?

quit technology addiction meme

Yes, smartphone addiction can lead to isolation and loneliness. People who are addicted to their smartphones often spend a lot of time on social media and other online activities, which can lead to them neglecting their real-life relationships and social interactions. This can cause them to feel isolated and disconnected from the people around them.

Additionally, excessive smartphone use can also lead to physical isolation, as people may spend more time alone with their device than engaging in activities with others. This can ultimately lead to feelings of loneliness and social isolation.

Effects of smartphone on your relationship

Positive effects:

  • 1. Improved communication: Smartphones can enhance communication between partners, allowing them to stay in touch throughout the day.
  • 2. Increased intimacy: Smartphones can help couples feel more connected by sharing intimate moments, whether through text, photos, or video chats.
  • 3. Enhanced trust: Smartphones can help build trust by allowing partners to share their whereabouts, messages, and social media accounts.
  • 4. Shared interests: Smartphones can help couples discover new interests and hobbies to explore together.

Negative effects:

  • 1. Distraction: Smartphones can be a major distraction during time spent with a partner, leading to less face-to-face communication and quality time together.
  • 2. Jealousy: Social media and messaging apps can sometimes trigger jealousy and insecurity in relationships.
  • 3. Addiction: Smartphone addiction can lead to neglecting a partner’s needs and desires.
  • 4. Infidelity: Smartphones make it easier to engage in secret conversations and relationships, leading to infidelity.

How To Stop & quit Your smartphone Addiction

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Finally you think you are addicted to smartphone and you are wondering how to quit it? How to break and overcome your cravings for smartphone?

Here are the best solutions, steps, supports, resources and help you can get to treat your smartphone addiction.

Main steps and solutions to break the smartphone addiction

The main steps to get rid of smartphone addiction are to set limits on screen time, be mindful of how you use your phone, and take breaks from your device.
Actually, that’s what most documentation out there is about… However, quitting a digital addiction can be a bit trickier than that.

So our team, after testing many ways, designed a bulletproof way to overcome them. Here are some clear and practical steps that are very powerful to quit a digital addiction, including smartphone:

1. Purge temptations: Get rid of smartphone

First, cleaning your life from temptations is much easier than resisting to them. Disable or delete your smartphone accounts, change the password and hide it somewhere you can’t access easily, keep your phone / computer far away… Out of sight out of mind.

Here is a video from our course the The Digital Purge. on how to add resistance to your temptations, so you become so lazy to engage with them that you give them up:

More of the Digital Purge

2. Spot & Reveal your emotional triggers

Second, there are some reasons, often hidden ones, that your brain and your heart love so much smartphone. Those reasons act as triggers to pull your cravings. Rather than chasing the addiction, it’s a more efficient strategy to look at the feelings driving you toward it. That way you can cure and heal the feeling. You’ll feel better and the cravings will magically disappear. Just get away.

3. Rewire to life

quit fomo of digital addiction

An addiction FOMO (fear of missing out) can be huge and really painful to resist, especially if it was here for a long time. However learning to live with it is necessary to build a life full of peace and joy. Strategies to fight FOMO and rewire to life include meditation, nature activities, social interaction, intellectual and creative projects, meaningful adventures… basically anything that fill your soul.

4. How to not relapse and fully recover from smartphone?

Finally, it’s important to acknowledge that quitting may takes days, weeks, months or even years. Getting over and quitting smartphone forever can be difficult. You may relapse a few times, but the most important is that you keep engaging less and less with smartphone. Each day you resist to it is a day weakening your brain connections with smartphone. From your patience and discipline will arise incredible mind strength, hope and wisdom.

quit digital addiction quit poster

Best smartphone blocker apps & functionalities

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Additionally, you can increase your chance of withdrawal by limiting or blocking access to smartphone using those apps.

They I’ll help you to filter, reduce or block smartphone:

  • 1. AppDetox: This app allows you to set limits on your phone usage and track your progress over time.
  • 2. Offtime: This app helps you to disconnect from your phone by blocking incoming calls, notifications, and social media.
  • 3. Flipd: This app allows you to lock your phone for set periods of time so you can focus on other things.
  • 4. Moment: This app tracks your phone usage and helps you to cut down on unnecessary screen time.
  • 5. Freedom: This app blocks distracting websites and apps so you can focus on what’s important.

where to seek extra help?

Do you need some support and help to stop and overcome and recover from your smartphone addiction? If you or someone you know is struggling with smartphone addiction, there are a few places to seek help.

The Ultimate Rewiring Program For smartphone Addicts

Our course The Digital Purge. This course has already helped many digital addicts to rewire to what matter.

Is there a “treatment” to cure technology addiction?

There is no single treatment to cure technology addiction, as it is a complex issue that can manifest in different ways for different individuals. However, there are various approaches that can be helpful in managing and reducing technology addiction, including:

  • 1. Counseling and therapy: Talking to a therapist or counselor can help individuals identify the underlying causes of their addiction and develop strategies for managing their technology use.
  • 2. Mindfulness and meditation: Mindfulness practices can help individuals become more aware of their technology use and develop greater self-control.
  • 3. Setting boundaries: Setting limits on technology use, such as limiting screen time or turning off notifications, can help reduce dependence on technology.
  • 4. Engaging in other activities: Finding other activities to do, such as physical exercise, hobbies, or spending time with friends and family, can help reduce the amount of time spent on technology.
  • 5. Seeking support: Joining a support group or seeking support from friends and family can provide encouragement and motivation to reduce technology use.

It is important to note that technology addiction can be a serious issue and may require professional help to address. If you or someone you know is struggling with technology addiction, it is important to seek help from a qualified mental health professional.

Does technology therapy exist?

Yes, therapy for technology addiction does exist. It is often referred to as “digital detox” or “internet addiction treatment.” The therapy is designed to help individuals overcome their excessive use of technology, including social media, video games, and other digital devices. The treatment typically involves a combination of counseling, cognitive-behavioral therapy, and mindfulness-based techniques. The goal of therapy is to help individuals develop healthier habits and relationships with technology, improve their social skills and communication, and reduce their dependence on digital devices.

Where to find support groups if you are addicted to smartphone?

There are several places where one could find support groups for technology addicts:

  • 1. Online: There are several online support groups for technology addicts, such as TechAddiction Support Group, Technology Addiction Anonymous (TAA), and Internet & Tech Addiction Anonymous (ITAA).
  • 2. Local Community Centers: Community centers often have support groups for various addictions, including technology addiction. Check with your local community center or library to see if they have any support groups available.
  • 3. Mental Health Professionals: Mental health professionals, such as therapists or counselors, may be able to provide individual or group therapy for technology addiction.
  • 4. 12-Step Programs: Some 12-step programs, such as Alcoholics Anonymous (AA) or Narcotics Anonymous (NA), may have support groups for technology addiction.
  • 5. Workplaces: Some workplaces may have Employee Assistance Programs (EAPs) that offer support groups or counseling for technology addiction.

But other smartphone addiction solutions exist

There are several professionals who can help with smartphone addiction, including:

  • 1. Therapists or counselors: They can provide individual or group therapy sessions to address the underlying issues that contribute to excessive smartphone use.
  • 2. Psychiatrists or psychologists: They can offer medication management and psychotherapy to help manage underlying mental health conditions that may contribute to smartphone addiction.
  • 3. Life coaches: They can work with individuals to set goals and develop strategies to reduce smartphone use and improve overall well-being.
  • 4. Family doctors: They can provide referrals to specialists and offer guidance on healthy smartphone use.
  • 5. Occupational therapists: They can help individuals develop healthy habits and routines to manage smartphone use and improve daily functioning.


In conclusion, overcoming smartphone addiction is possible with the right mindset and approach. It requires recognizing that you have a problem, making a plan to change your behavior, and then following through with that plan. It’s not easy, but it is possible.

To go further, please check our course The Digital Purge.Here is the trailer:

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How to help someone with smartphone addiction?

Here are some ways to help someone with smartphone addiction:

  • 1. Encourage them to set limits: Suggest that they set specific times of the day to check their phone or limit the amount of time they spend on social media.
  • 2. Be a good role model: Show them how you use your phone in moderation and encourage them to follow your example.
  • 3. Build in non-phone activities: Encourage them to engage in activities that don’t involve their phone, such as reading, exercising or spending time with friends and family.
  • 4. Offer support: Let them know you’re there for them and that you care about their well-being. Encourage them to seek professional help if necessary.
  • 5. Turn off notifications: Encourage them to turn off notifications for apps that aren’t essential, so they’re not constantly distracted by their phone.
  • 6. Use technology to help: There are apps available that can help track and limit phone usage, such as Moment or Offtime. Suggest they try using these apps to help them reduce their screen time.

Remember, smartphone addiction is a real problem, and it may take time for someone to break the habit. Be patient and supportive, and encourage them to take small steps towards reducing their phone usage.

Best books about technology addiction

  • 1. Hooked: How to Build Habit-Forming Products by Nir Eyal
  • 2. The Shallows: What the Internet Is Doing to Our Brains by Nicholas Carr
  • 3. How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life by Catherine Price
  • 4. Reclaiming Conversation: The Power of Talk in a Digital Age by Sherry Turkle
  • 5. iGen: Why Today’s Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy–and Completely Unprepared for Adulthood–and What That Means for the Rest of Us by Jean M. Twenge

Research about technology addiction

1. “Internet Addiction: A Review of Current Assessment Techniques and Potential Assessment Questions,” by Mark D. Griffiths, published in CyberPsychology & Behavior, 2005.

2. “Problematic Internet Use: A Review of the Research,” by David L. King, Daria J. Kowert, and Hanna-Sophie Gleich, published in Internet Interventions, 2014.

3. “Technology Addiction: A Systematic Review of Longitudinal Research,” by Andrew K. Przybylski and Netta Weinstein, published in Current Opinion in Psychology, 2017.

4. “Overuse of Technology: Implications for Health and Wellbeing,” by Heather L. Kirkorian, published in Developmental Review, 2018.

5. “Smartphone Addiction, Daily Interruptions and Self-Reported Productivity,” by Wilhelm Hofmann, Bettina von Helversen, and R. Scott Mackenzie, published in Journal of Personnel Psychology, 2019.

To go further, please check our course The Digital Purge.

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The impact of technology on our society

Technology addiction has become a major concern for our society as it can have a significant impact on individuals, families, and communities. Here are some of the impacts of technology addiction on our society:

  • 1. Social isolation: Technology addiction can lead to social isolation as individuals spend more time online than engaging with their friends and family.
  • 2. Decreased productivity: Technology addiction can decrease productivity as individuals spend more time on their devices rather than focusing on their work or studies.
  • 3. Mental health issues: Technology addiction can lead to mental health issues such as anxiety, depression, and stress.
  • 4. Physical health issues: Technology addiction can lead to physical health issues such as poor posture, eye strain, and sleep disorders.
  • 5. Cyberbullying: Technology addiction can increase the risk of cyberbullying as individuals spend more time online and are exposed to negative comments and messages.
  • 6. Addiction: Technology addiction can lead to addiction as individuals become dependent on their devices and feel anxious or stressed without them.

Overall, technology addiction can have a negative impact on our society, and it is important to raise awareness and encourage individuals to use technology in a responsible and balanced way.

To go further, please check our course The Digital Purge.

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