Limiting Cell Phone Addiction

by Alvin

Posted on Sept. 18, 2021, 8:21 p.m.

Cell phones were introduced with the purpose of helping individual get unlimited access to information and be in a contentious connection with the one another. However, the introduction of cell phones can also be associated to other disadvantages such as the development of addictions to the use of cell phones.


In the modern corporate world, the concept of technological application has been applied effectively in improving the human life standards and practices in general. The technological structures have been applied in manufacturing activities, service delivery industries, agriculture and also health provision standards. Therefore, the telecommunication sector has also experienced effective and extensive applications  the communication practices. The introduction of technology in the communication sector has effectively applied the introduction of cell phones that are applied in the promotion of communication practices in the society (Sapacz et al., 2016). Cell phones were introduced with the purpose of helping individual get unlimited access to information and be in a contentious connection with the one another. However, the introduction of cell phones can also be associated to other disadvantages such as the development of addictions to the use of cell phones. Therefore, this paper presents an extensive evaluation of the most effective practices that can be applied to help limit the addiction to the extensive use of cell phones.

The addiction to cell phones is also known as the problematic use of the mobile phones that can be compared to other activities such as gambling, internet, shopping or video games addictions which all results to significant influences such as distress or severe impairment in an individuals life experiences. Several facts have been associated to the contentious use of cell phones such as the recognition of cell phones as a representation of a social status thus leading to the generation of pressure to posses the latest version of phones and contain all the best applications and easy to use devices. The addiction to the cell phones can be influential in developing a social media addiction that can also results to a number harmful impacts to the users such as impaired work performances, interpersonal conflicts and impaired self esteem.

Background Information

The understanding of the addiction to the cell phones use has been founded to the recent research that is applicable on the extensive consequences of the technological overuse. Therefore, the idea has been proposed as one of the form subset on the digital dependence or digital addiction.  Since 1990s, various forms of technology addictions have been considered diagnosis for over a period of time (Paul et al., 2015). The unrestrained use of technological devices may impacts the social, developmental, physical well being and mental and outcome in the symptoms connected to other behavioural addiction. Nonetheless, the statistical and diagnostic manual on the mental disorders has not identified the excessive addiction on cell phones as a diagnosis. Other addictions such as excessive gaming, has been recognised as a gaming disorder as included in the contents of the international classification of diseases. However, the cell phones addiction have not been considered a diagnosis since it lacks an expert consensus or well established evidences on the differences of the classification manuals and the difficulties in utilizing the animal models in behavioural  addiction approaches.

However, various published research have indicated significant associations between the mental health and digital media uses diagnoses or symptoms, the casualties have never been established with caveats and nuances of researcher continuously misunderstanding the general public or relying in the media misinterpretation on the issue (Lovell et al., 2019). The latest review conducted in 2019 assisted in claiming the evidences on the dangers of addictions on cell phones which included the screen type contributing to poor psychological health that includes symptoms such as hyperactivity, inattention, behavioural issues, in adolescence and child as well as low self esteem impacts. However, different research outcome indicates that women are more likely to be addicted to the social media effects promoted by the cell phones addiction and male counterparts being addicted to the videogame installed in their phones. Therefore, the experts have come into a conclusion that the digital media overuse may not be considered a unified phenomenon but some called to delineate the disorders that are proposed basing on the online activities engaged by the individual in general.

 Therefore, due to significant lack of consensus and recognition on the applied concepts, the treatments and diagnoses becomes difficult to recommend or standardise especially when considering the fact that the new media structures have been applied to extensive moral panic . The prevalence of the use of cell phones extensively depends effectively on the definition therefore it is applied as a scale which is used in quantifying a subject’s behaviour. Two significant scales have been identified for usage such as the mobile phones problem use scale (MPPUS) and problematic use of mobile phones (PUMP) that has been applied exclusively among the adolescent and adult populations (Vasiliu et al, 2017). However, the practice is encouraged with the variations in gender, age and population percentage that affects problematically according to the definition scales applicable. Thus, the behaviours that are associated to the cell phones addictions differs between gender where the old individual have less chances of being addicted to the cell phones due to the difference in the social stress, usage and significant self- regulation .


The concept of being addicted to cell phones includes the engagement into activities such as internet surfing, constant texting, application usage, sending emails and video game playing on phones. Depending on the capacity of efforts and much time an individual put on the stated activities while on the phones, an individual might develop a problem on the excessive use of their cell phones (Gao et al., 2018). When an individual overused their cell phones, they might result to lack of significant productivity statuses and reduced quality of personal relationship in their daily lives. Therefore, the recent research have identified three significant stages that are applicable in establishing aa significant regulation on the possible cell phone addictions.

Part I: Organization of Cell phone Usage

Monitoring cell phone use implies where the affected individual can develop the system of consistently checking the number of times per hour one has to spend using their phones per hour is effective in realizing the awareness. Once an addict becomes aware on the proposed challenges, the objective identification and possible solutions are established to assist developers the most influential way on limiting the excessive addiction to the cell phone use. The process of monitoring the use of cell phones can be promoted by engaging the downloaded apps that is effective in monitoring the actual use of the phone which gives the information needed consent specific goal of the duration an individual is allowed to check their phones.

Creating plan for the cell phone use is also considered one of the effective way to limit the cell phone addictions it applies the concept where the victim applies the limitations of the use of their cell phones to a specific time of the day (Thompson, 2017). Setting a reminder when you have attained a specific duration of using the phone is effective as it can be use in limiting the possible restrictions that might be caused  when at work or when studying. Therefore, this technique can be achieved by encouraging the victim to write down a goal and a plan with one idea of making them more concrete and realistic.

Establish a rewarding system for less time spent on phone. The concept is identified as a positive self reinforcement  and is applied as a therapy with the purpose of teaching positive behaviours by applying the idea of rewarding system.

Starting low implies the idea where an individual does not completely eliminate the use of their cell phones but begging by progressively reducing the amount of time checking the phone. Fir instance, the concept can be established by restricting the idea if viewing the phone to being once in every thirty minutes that advances to seeing the phone only once after two hours. Therefore, a tally is traced on the number of times an individual checks their phones per hour and restricting the use of phones for a specific emergencies or communication.

Changing cell phone’s setting and thinking is also considered effective method of limiting the addiction on cell phones. For instance, turning off the notification settings assist in reducing the number of times the phone vibrates or goes off. The changed setting assist in regulating the number of times alert is given when anything occurs. Similarly, the idea of changing how one thinks about their phone is instrumental on altering the behaviours or emotions involved in operating the phones (Kim et al., 2018). Therefore, once an individual changes the thinking on the cell phone, they develop a different interest in handling the phone thus limiting the addiction.

Part II: Alternatives to Using Cell Phone

 Understanding the trigger to phone use. The concept of triggers implies the thoughts and feelings on a specific condition that leads to the contentious cell phone use thus addiction. Therefore, learning the reasons for using the cell phones can be used in developing alternative options. For instance, when an individual is constantly using the phone for social connections and interaction with others, therefore, settling for an alternative such as face to face interaction would be considered ideal to assist in promoting the idea of limiting the cell phone addiction practices (Gokcearslam et al., 2016) Also, an individual would be addicted to their cell phones due to continuous boredom therefore, settling for other activities and hobbies that captures the attention would be ideal in supporting the activities that target the limitation of the cell phone addictions.

Engaging in other mood boosting activities and keeping busy. Cell phone usage have been used continuously to increase moods. Therefore instead of using the phone to boos the nods and general feelings, an addicted individual is encouraged to engage in alternative activities such as sports and exercise and other creative activities to assist in improving the general life changes and improvements. The approach also involves the alternative of keeping busy that includes the approach where the phone addicts much dedicated to accomplish their responsibilities thus having less time spend on phone. The benefit is that the individual will now spend much time on being productive and focus on achieving their objectives.

Redirecting the attention by engaging something constructive and accomplishing the social tasks in different ways. The alternative of engaging on something constructive assists in limiting the cell phone addiction in that the victim would focus on their personal goals and objectives of the day. The construction involves making a list of tasks that do not involve the phones and redirect the attention to the completion  of the presented responsibility instead (Kim et al., 2018). Also, the completion of the social task in a different way implies the identification of new options to be social that includes activities such as instead of texting, a letter would be encouraged which would be instrumental in creating alternative that is applicable I  avoiding cell phone addictions.

Part III: Getting Support

Notifying people on the issues. The step of notifying concerned individuals on the actual issue that promotes the cell phone addiction attracts the social support that is considered a significant component for the mental health influences. Therefore, having a positive social network procedures gives the feeling of connectedness and safety. The components are therefore considered essential in in limiting the cell phone addiction since the use of cell phone might be contributed to the social connections . Therefore, by notifying the concerned individuals on the possible excessive use of the cell phone would encourage them to suggest alternative to assist in limiting the interests on phones.

Ask for understanding implies the condition of notifying the friends and people in communication on the possible avoidance of the communication using the cell phone thus informing them not to expect immediate responses to calls, emails and texts due to the possible countdown of cell phones use, thus when aware of the condition, the continuous of the cell phone would be avoided thus encouraging limitation of the addiction to the cell phones.

Consideration of treatment.  The support which aims at reducing the addiction to the cell phones can be encouraged though the cell phone addiction has not been identified as a diagnosis . Various counsellors and treatment centres have been established to assist in limiting the cell phones addiction practices (Paul et al., 2015). The treatment can be advised when the affected individual cannot control the addiction to their phones thus influencing their responsibilities completions.


In conclusion, the concept of excessive use of the cell phones are disadvantageous to the users as they limit their productivity and abilities to complete their daily practices effectively. Therefore , the realization of much advanced methods that are effective in limiting the addiction statuses to the cell phone use are essential in realizing much effective structure needed to promote the living as one interacts with the technology as well as meeting their social objectives. Therefore, the research identified the  most effective ways needed to influence the limitation of cell phone addiction. For instance, the grouping of the proposed activities into three groups such as organizing the cell phone usage, identifying the alternative methods and getting support assist in regulating the times an individual engages the phone and promote the focus on their productivity and responsibilities. Therefore, this paper has been instrumental in indicating more applicable approaches that would be used to attain limitation address on the continuous addiction to the phone usage.