If you find yourself constantly reaching for your phone, you might be dealing with an addiction. Jungian psychologist and addiction expert Carder Stout, PhD, discusses this in his book, "We Are All Addicts." According to Stout, any fixation that disconnects you from your innate humanity can be considered an addiction. If your phone usage has become problematic, Stout suggests taking small steps towards digital sobriety, gradually leading to more significant changes.
Phone addiction can manifest in various ways, from constantly checking notifications to feeling anxious without your device. Stout has observed these behaviors in his therapy practice, where he asks patients to power down their phones completely before entering his office. This rule helps patients relax and become fully present during their sessions.
Interestingly, many people find it difficult to turn off their phones and may even lie about doing so. This behavior highlights the deep attachment and dependency people have on their devices.
Power Down Completely: Instead of switching to airplane mode, turn off your phone completely to create a different energy and sense of relaxation.
Set Boundaries: Establish specific times when you are phone-free. For example, Stout shuts down his phone from 7:00 p.m. to 7:00 a.m. daily, focusing on family and personal time.
Limit Notifications: Turn off notifications or keep your phone on silent to minimize distractions when spending time with others.
Reducing phone usage can lead to improved relationships and a greater sense of well-being. Stout emphasizes that the soul promotes the expansion of human experience, not its contraction. Smartphones can impede the innate desire to connect with others and alter how we perceive our relationships.
Put Your Phone Away: When not in use, keep your phone out of sight.
Use Airplane Mode: Switch to airplane mode during social interactions to focus on the people around you.
Turn Off Notifications: Minimize distractions by turning off notifications.
By making these daily changes, you can break free from phone addiction and cultivate more meaningful connections and experiences.
