I use cellphone and computers from morning to beg between 6 am to 12 am. How to avoid or get out of this habit?

Question

Charge your phone outside of your bedroom so you don't plunge into the digital stream as soon as you open your eyes. Don't check your work email until you get to work. Remember when work was the only place you could check it? The company survived then, and it will continue to survive. Don't check it more than 3 times a day either. Keep your phone off the table during meals so that you're not interrupted or tempted to fiddle with it. Leave your phone behind when you go on a walk or to the gym or take a lunch break or any other time you don't really need it. Recognize the fact that you have survived without it upon your return. Log out of Facebook every time you close the page. Just having the extra step of logging on each time you pull up Facebook can make you reconsider whether it's really what you want to do. Establish "tech breaks, during which you spend a minute or two catching up on your virtual social connections before turning your phone on silent and placing it face down. Wait 15 minutes before you allow yourself to look at your phone again (set an alarm). As you become accustomed to letting it sit, lengthen the time between tech breaks. Look at nature, listen to music, exercise, talk live to a friend, meditate. Abstain from automatically whipping out your phone any moment you find yourself alone. Instead, take in the scene around you. Strike up a conversation with a stranger. Think deep thoughts. Only look at your phone when you're not engaged in another task ? not while you're walking, not while you're driving, not while you're paying for your coffee, not while you're in the middle of a conversation. Keep your phone on silent. When you happen to look at it later, you can see what you missed. IPhone users can also use the "Do Not Disturb" feature that quiets incoming calls or messages for a designated period of time while allowing certain "favorite" contacts to ring through.

Ramakrishna Chanduri · Accepted Answer

Charge your phone outside of your bedroom so you don't plunge into the digital stream as soon as you open your eyes. Don't check your work email until you get to work. Remember when work was the only place you could check it? The company survived then, and it will continue to survive. Don't check it more than 3 times a day either. Keep your phone off the table during meals so that you're not interrupted or tempted to fiddle with it. Leave your phone behind when you go on a walk or to the gym or take a lunch break or any other time you don't really need it. Recognize the fact that you have survived without it upon your return. Log out of Facebook every time you close the page. Just having the extra step of logging on each time you pull up Facebook can make you reconsider whether it's really what you want to do. Establish "tech breaks, during which you spend a minute or two catching up on your virtual social connections before turning your phone on silent and placing it face down. Wait 15 minutes before you allow yourself to look at your phone again (set an alarm). As you become accustomed to letting it sit, lengthen the time between tech breaks. Look at nature, listen to music, exercise, talk live to a friend, meditate. Abstain from automatically whipping out your phone any moment you find yourself alone. Instead, take in the scene around you. Strike up a conversation with a stranger. Think deep thoughts. Only look at your phone when you're not engaged in another task ? not while you're walking, not while you're driving, not while you're paying for your coffee, not while you're in the middle of a conversation. Keep your phone on silent. When you happen to look at it later, you can see what you missed. IPhone users can also use the "Do Not Disturb" feature that quiets incoming calls or messages for a designated period of time while allowing certain "favorite" contacts to ring through.