Covid changed the world. And many of us have not recovered from the isolation and lockdowns and the way it created a justification for staying home. Even worse is that people of all ages started using their phones and tablets as a substitute for real world experiences. This created a huge new market that uses algorithms to keep you on your phone by exploiting human desires. These can be seemingly harmless pursuits such as playing online games or funny cat videos or they can be harmful addictions to pornography and gambling. Or they can be wasted hours spent ‘researching’ conspiracy theories or watching influencers or watching other people do things instead of living your own life with real people. This is dangerous to your mental and physical health and productivity.

Social media and phone addiction is a real thing that happens when your brain gets used to stimulation and craves it. How many times an hour are you looking at your phone or computer for a ‘hit’ of dopamine from some influencer who is providing you with some sensational, pride or outrage-inducing hot take or headline instead of doing things you should be doing? Or are you addicted to the feeling of justification for your choices that you get when someone confirms that yes, YOU ARE A VICTIM of evil outside forces!? Or have you simply been on your phone so much that you have truly forgotten what real life used to be like and how to go back to it? Have you left your house lately other than to go to work or school? Do you have a friend?

Maybe you know you have a problem but you can’t seem to put your phone down even when you want to. It is a hard habit to break! That is confirmation that you must do it.

Here’s a helpful list to break your phone addiction.

1. Identify your phone-use triggers.
2. Set specific daily phone-use hours.
3. Establish phone-free zones.
4. Turn off non-essential notifications.
5. Keep phone on silent.
6. Keep your phone in another room during tasks.
7. Replace phone time with another activity.
8. Set daily screen-time limits.
9. Charge your phone outside the bedroom.
10. Create a nightly phone shutdown routine.
11. Practice being bored for five minutes, then ten, then fifteen before reaching for your phone.
12. Track your progress and small wins.

FIGHT FOR YOUR LIFE! You can reclaim your personal control over your own thoughts, emotions and actions. Start by putting your phone down right now and go take a walk or do some chores or write something or read a real book or pray or cook or anything else. Then do another thing. Notice how you feel. Take a shower. Put on makeup. Make a budget or weekly meal plan. Go hang out with people. Take charge of your life. Relearn how to have fun! You can do it.

Ways to reconnect with other humans.

1. Start with short, low-pressure social outings such as visiting family.
2. Reconnect with one old friend through a brief call or message.
3. Attend a small group at church or community center.
4. Join a hobby group or class that meets regularly.
5. Take daily walks in your neighborhood and greet people you see.
6. Volunteer for a cause you care about.
7. Schedule one coffee or lunch per week with someone you trust.
8. Host a simple gathering at your home (game night, dessert, tea).
9. Practice small talk again in everyday places (stores, gym, etc.).
10. Ask people questions about themselves to break awkwardness.
11. Accept invitations even when you feel slightly hesitant.
12. Build routines that get you out of the house.
13. Seek out multigenerational environments for richer connection.
14. Be patient — social confidence returns gradually.