Addicted to your cell phone? Here's how to get rid of it.

Excessive cell phone use has become a common problem in the digital age. Constantly checking notifications, social media, or simply unlocking the screen out of inertia can be a sign of dependency.

Although not classified as a clinical addiction in all cases, compulsive cell phone use can affect concentration, sleep, personal relationships, and even mental health.

How do you know if you have a dependency?

Some signs include feeling anxious when away from the device, checking your phone in the middle of a conversation, or using it as an escape from boredom or stress. If you identify with these behaviors, it's time to take action.

Tips to get off your cell phone

Set usage times: Define specific times to check social media, emails, or messages.
Activate “do not disturb” mode: Reduce interruptions by turning off unnecessary notifications.
Leave your cell phone out of the bedroom: Use a traditional alarm clock and avoid checking your phone before bed or when you wake up.
Set your screen to black and white: This reduces the visual appeal of your content and reduces screen time.
Use time-tracking apps: Tools like Digital Wellbeing (Android) or Screen Time (iOS) help monitor and limit usage.
Rediscover screen-free free time: Reading, walking, writing, or practicing a hobby can help you reconnect with yourself.

Breaking the stalemate of excessive cell phone use doesn't mean eliminating it completely, but rather learning to use it mindfully. Setting limits and establishing healthy habits can make a huge difference in your daily well-being.