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4 Signs You Spend Too Much Time On Your Phone

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A few signs you need to get off your phone and enjoy real life.

1. You Are Usually “Phubbing” Your Partner, Friends, and Family Members

If you walk into a busy restaurant and observe 3 or more friends seated next to each other, you will notice that most of them spend most of their time hunched over their phones. Even though these friends are seated next to each other, they are apart. This has become common to the extent that it has been given a name: “phubbing”. It may have happened to you too.

In fact, you may have been the culprit of “phubbing” without realizing it. Checking your phone while a friend is telling a story may not look like a big deal but has profound consequences. When you check your phone while your friend is talking, it signals that the real-life presence is less important than the distractions on your smartphone. Your friend will feel like you don’t value his or her company and will feel neglected.

Phubbing negatively affects relationships with your family, friends, and other people. It can be tougher on romantic partners. According to a certain study, phubbing decreases marital satisfaction while increasing the risk of depression. If phubbing is not dealt with, it can create vicious cycles. Neglecting your friends may make your friends check their phones in response to soothe the social rejection.

2. You Compare Yourself to Others from Time to Time

If you are constantly jealous of the extravagant trips, love lives, or salary of your Instagram friends and if the things that used to make you happy don’t make you happy anymore, it may be a warning that you are spending too much time on your smartphone. This is the case especially if you constantly use social media.

Social media platforms encourage their users to post exciting and jealousy-inducing content as such content gets likes and retweets. You may think that all your virtual friends post their real lives on social media but what they may not be posting maybe their real lives and this may just be as mundane as the things you are complaining about. Comparing yourself to your virtual friends or celebrities can make you set high standards that you cannot meet. Comparing your life with what others post online will make you feel miserable.

3. Checking Your Smartphone Is the First and The Last Thing You See Each Day

Do you fall asleep after checking your smartphone only to wake up and start checking your phone again before getting out of bed? Instead of unwinding the old-fashioned way (books, warm baths, and so on), you take your phone to bed at the expense of sleep.

You wake up only to realize that your smartphone is in your hands. Soon, checking your phone first and last thing each day will become a deeply ingrained ritual. Since you are most tired at those times, you will have a limited ability to use willpower. It may not look like a big deal.

However, imagine the consequences of a 30-minute sleep deficit compounding throughout the week. Checking your phone first thing in the morning puts you into a reactive, rather than a proactive state. You are scrolling feeds or responding to emails instead of handling priority tasks.

4. You Cannot Remember the Last Time You Spent Alone and Unstimulated

Smartphones give us effortless escape routes and can make unpleasant sensations- regret, anxiety, boredom- disappear. There are many options to play games or online sports betting India which when managed is a good way to pass time. You are likely to make these escapes when you are alone and in social settings. For instance, at a cocktail where you do not know anyone, you are likely to check your phone. You are also likely to check your phone when you are stuck at a red light.

Our brains get the quick burst of dopamine; the hormone that makes you feel good at the moment. However, this comes at the expense of avoiding obstacles that need to be addressed or procrastination. Constant drips of dopamine will make you crave more stimulation to feel good. Like a caffeine addict on their 6th cup of coffee, what used to be enough will not even get us to baseline anymore. If this sounds like you and you find yourself checking your phone from time to time, consider the last time you spent alone with your thoughts unstimulated by screens or media. I am sure that most of us cannot remember the last time we felt bored.

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