Asking for a Friend: Help! I feel like I’m addicted to my smartphone. What can I do?
- Each week, we respond to a question from our readers and give advice and resources they can turn to
- This week, we help a student who says their smartphone controls their life
Smartphone addiction is pretty common these days, but there are ways to break it! Photo: ShutterstockNeed an answer to a personal question that you’ve never mustered the courage to ask? We’ve been there. Whether it is about school, family issues or social life, share your thoughts with us. If you have a question you’d like answered (about anything at all), please fill out this Google Form. Don’t worry – you will remain anonymous!
Dear Friend,
I always feel like I’m being controlled by my phone. What should I do?
Best, Cellie
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Dear Cellie,
We understand why you’re so stressed! Smartphones have contributed to the feeling of always having to be “on” – always available to reach, and always plugged in to the latest news and gossip.
Smartphones have become such a huge part of our lives. In Hong Kong, we can’t even leave our homes without them, since we need to scan LeaveHomeSafe everywhere we go.
This need to always be “on” is not good for us – it leads to increased levels of stress and depression. Not to mention that “doomscrolling” – continuously scrolling through bad news - can make you feel anxious.
While we can’t solve the problem of smartphone addiction overnight, we hope these tips can help you get some relief:
– Limit how long and how much you use your phone by setting aside a particular time and place for phone use. For example, you might only allow yourself to use it during certain times of the day, such as for 20 minutes after school, or you could use it as a way to reward yourself for finishing your homework or chores. You can also decide your phone doesn’t belong at the dinner table, encouraging yourself to chat with your family instead of scrolling through Instagram.
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– Don’t bring your phone to bed. The blue light emitted by screens can disrupt your sleeping patterns, plus you might delay going to sleep because you’re too engrossed in the news, social media or talking to your friends. Read an actual book instead!
– Engage regularly in outdoor activities, such as jogging, bicycling, or hiking, so that you can shift your focus away from your phone.
– Do you find yourself mindlessly scrolling while watching TV? Find something else to do with your hands! Do a puzzle, draw, knit, or find another activity that you can do while also watching your favourite show.
If you keep feeling stressed out and addicted to your phone, don’t be afraid to talk to your parents or another trusted adult! You can also try the following services:
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Richmond Fellowship of Hong Kong – Justone Hotline Service: 35122626
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Internet addiction prevention and treatment service
Hope that helps, Friend of a Friend
The question was answered by clinical psychologists from the Department of Health under Shall We Talk, a mental health initiative launched with the Advisory Committee on Mental Health.