By: Mrs. Kamariah binti Derasol _^K.B.;P.A.

"Are you an addict?"
"Uh, no!"
"After that, why are your hands glued to your mobile phone day and night?"
Many people are unaware of having a gadget addiction problem. Among the signs are restlessness when there is no gadget, running out of data or battery. Too sensitive to phone notifications, spending a lot of time on the phone, eating while accompanied by the phone. In addition, there are also those who watch reels or videos without realizing the passing of time.
The effects of this addiction can cause personal stress, impaired concentration in studies or work, sleep disorders, relationship problems, eye and neck nerve tension and more.
You can help yourself not to be plagued by gadget addiction with the following tips:

Identify habits and addictions
It is very important to be aware of the condition of being too dependent on gadgets. The next process is to record the time spent using the gadget, the habit of using the gadget. Is it morning, afternoon, night? While doing certain activities? Can also use an application in the phone to check the time the screen is used every day (screen time).

Understand the motives of using gadgets
Ask yourself, “am I using this gadget for entertainment? Relieve stress? Getting information? Just passing the time? Want to know what other people's status is? When we realize the motive of using gadgets, it gives us self-awareness while using them. After that, follow up with questions to yourself
“Is this worth it?”?
"Is there any other activity that can be done at this time?"
“Is there really any other work/task I need to do?

Set a time limit
You have complete control over what you hold and see. Set time limits so that gadget activities do not interfere with work or academic tasks that need to be done. Ideally, set aside time to entertain yourself with the phone after all tasks are completed.

Follow the set schedule
To discipline yourself, you can set a time using a schedule and an alarm so that the time limit is respected.

Replace gadgets with other activities
Divert attention to the gadget by doing other activities, for example jogging, handicrafts, cooking without using the phone to watch videos or listen to music.
This activity should be an activity that can give joy and self-satisfaction.

Reward accordingly
Reward yourself after successfully reducing screen time and dependence on gadgets. Indirectly it stimulates the motivation to continue making positive changes.

Date of Input: 30/08/2024 | Updated: 30/08/2024 | ayna