I overcame my smartphone addiction on my own, here’s how

A few years ago, even months ago, I spent a few hours a day with my eyes focused on the screen of my smartphone scrolling through Twitter, Facebook, Instagram, Google news feeds, and others who never thought of anything. I’m addicted to this face of pixels, a real extension of my ME, I can’t watch my Huawei P9 Lite, then my Xiaomi Redmi Note 10. by will, that’s to free myself from an addiction that I personally qualify as “the scourge of the 21st century”.


  • The laws of addiction
  • The chains of habit
  • The influence of announcements
  • The trap of public transportation
  • Time for everything

The laws of addiction

Let’s start by determining what addiction is, just to establish a common ground, a base on which my approach depends. According to the website drugs.gouv.fr, Addictions are brain pathologies defined by dependence on a substance or an activity.with detrimental consequences.

OK, the pathetic use of smartphones is not recognized in 2022 as an addiction. For information, only gambling and gambling games are listed as non -addictive to the substance. However, these concentrations of technologies that people are proud of and trusted by have always come before everyone else.

  • How many times have I attended a dinner that was just “blue” on the screens to change?
  • How many times has my screen taken 100% of my attention for no good reason in the middle of the night outside, over a drink at the bar?
  • How many real memories have passed under my nose, overwhelmed by a announcement with no real interest?

According to a study by the DataReportal institute conducted in 2021, ie post Covid-19 pandemic, the average person, you and me, spend an average of 4 hours and 10 minutes on their phone per day. This represents 17.3% in one year. This same individual clicks and swipes 2,617 times a day (BankMyCell-2021). It’s simply confusing to think about.

I find myself in this data. When I saw these kinds of statistics I had an epiphany. I am faced with disturbing and disturbing evidence. I have become, despite myself and many years, addicted to my smartphone, to its presence, to little daily and (also) regular waking. Consulting my Huawei P9 Lite and my Xiaomi Redmi Note 10 at the time was as natural to breathe, drink water … in short, you understand me.

In 2022, there will be a term for this addiction to smartphones. the nomophobia hope mobility a neologism that focuses on the fear of being isolated from a mobile phone for smartphone addicts. Mass has already been said!

The chains of habit

To defeat an enemy, you have to know this enemy, and before that you realize that it exists. Addiction is harmful. Slowly but surely it is, one day after another, one after another, one after another habit. To me, the addiction to smartphones is similar to the addiction to cigarettes, cigarettes, the coffin nail for the oldest of us.

It wasn’t too hard for me to break the chains that bound me to my phone. I “foolishly” used a proven way to quit smoking, as long as I had the iron will. It’s about saying “no” to yourself, refusing to pick up your smartphone after feeling it and repeating it … 10 consecutive times EVERY situation, EVERY context.

  • PS The number “10” varies according to people.

It’s a personal process, dangerous to implement, but quickly allows you to detoxify. Instead, this approach requires and inevitably self -sacrifice. Slowing down once in a situation forces you to start again from left for that situation. I have personally failed many times. You are warned!

I overcame my smartphone addiction on my own, here’s how

The influence of announcements

It’s important to consider the likelihood of applications (Twitter, Facebook, Instagram, TikTok, Snapchat, Tinder, Happn, Netflix, Disney+, YouTube, Gmail, etc.) to keep you alive, to arouse a curiosity that is slowly evolving. a disease of magnitude. I know. I was “forced” to check my phone in low screen lightI can’t bear it.

The announcement is “fix 2.0” on drug addiction, on social network addiction. What was once a positive stimuli, a unique pleasure, has become over time an obligation, a restraint. I can’t afford not to look, not to respond, not to interact no matter how superficial the notice, no matter how vain the information provided. XXX has released a new video. XXX mentioned you in a message. XXX… COOL, I ate an apple yesterday!

Let’s be honest. Notices are useful and sometimes necessary, but in an emergency. I favor some applications, SMS (I was born in 1986), Messenger and WhatsApp to exchange with my loved ones. I restrict notifications except for direct exchange features. If I want to interact with social spheres, I need to launch said apps. My interaction was active and thoughtful. I am no longer the toy of my oldest instincts. I chained and chained the beast!

I overcame my smartphone addiction on my own, here’s how

The trap of public transportation

I won’t hide it from you. I don’t understand those who, while walking down the sidewalk, stare at their smartphone … other than finding their way. Beyond the danger they represent for others and themselves, this attitude is beyond me, but it’s not the topic that interests me. Let’s talk about public transportation.

There are millions of us who suffocate, like beasts of burden, on the metro, bus, tram, train, and so on. a few ten minutes, sometimes several hours a day. I was always looking around and was amazed at the percentage of travelers who were looking closely and non-stop at their phones. Spoiler alert! You may not find the answer to the big question about “life, universe and all”. (PS it’s “42”).

I’m part of this caste of people who scroll to overcome the boredom and fatigue of getting on the same line every day. Something touched me then. I’m wasting my time. I wasted the whole time doing nothing to heal. So I started watching series and anime, and spent no more or less of my life (Monday to Friday) in front of a screen, between the computer, the smartphone and the TV. So I made a decision to consider others serious, but personally I felt the need to keep my detox on screen.

I bought a book and I made literature my main, then only public transportation activity. I’m not talking about readers (I have no objection). I’m talking about books, the “book” thing. It allowed me to rediscover by touching a page of paper and exploring the universes that my ME had long since been addicted to smartphones.

For 2 years, I explored the boundaries of the Dune saga universe. I reached Extrême-Amont next to La Horde du Contrevent. I followed the witch Geralt to Rivia on his amazing hunt. I witnessed the descent into hell and the artistic resurrection of William S. Burroughs in Le Festin Naked. In short, I traveled beyond what I could, sitting because I was in row 3.

I overcame my smartphone addiction on my own, here’s how

Time for everything

There is time for everything. Time to surf social networks, time to watch audiovisual program, time to read, time to have fun. I won’t lie to you. I no longer understand viewers and series, movies, anime on the screen of their phone. How to enjoy the game, the visuals, the story in these situations? with a screen whose face is slightly above the palm of your hand? between others and the hubbub?

To me, we have touched on heresy! I exaggerate, but you get the idea. I’m not going to talk a second time about the power of literature that accompanies the imagination, I’ll let you (again) discover it all in a timely manner. I’d rather live now in another disaster… the smartphone in front of a movie. I know this very well, because I’m one of those people who watches without watching (outside of the cinema). The feature film then serves as background noise. I turned my attention elsewhere.

It’s hard to call yourself a cinephile if you don’t respect the works you’re looking at. Regardless of the format, the medium, it is advisable to spend time on a movie, a series, an anime, a video game, a comic strip that is not very widespread, otherwise you will not forget it completely. Man, I’m first, not really multitasking. He divides his attention to finally focus on one activity.

So I decided to put my phone in another room (my room in this case) and to consult it only at the end of an episode, in a movie, then I used this logic all my life in my apartment. On vacation, my smartphone serves as GPS, jukebox, camera and stays in my bag for the rest of the time. You don’t have to share your life to live it, this is my mantra in 2022.

I overcame my smartphone addiction on my own, here’s how

I submit my conclusion to William S. Burroughs, the American author of the Beat Generation mentioned above who is better than anyone who has fought and given up on his addictions his entire life. From this confrontation was born an eternal work… Le Festin Nu. Here is an excerpt:

Orgasm has no role in the life of the addict. Boredom, which inevitably signifies unrelenting tension, never touched him. He can look at his shoes for an eight-hour clock, and only resume activity when the cam clock is no longer inside. – William S. Burroughs (The Naked Lunch – 1959)

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