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Restrict your mobile usage by setting the number of hours you aim to spend on mobile each day. Assign a fixed amount of time for each activity such as social media, texting, gaming or watching videos. There are apps that help you calculate the time you spend on different apps. Use these apps to work this out.

The most common suggested ideas: Turn off notifications. Set screen to black-and-white. Remove distraction-based apps from your home screen. Set a longer passcode. Use airplane mode. Turn on do not disturb.

9 Ways to overcome phone addiction and reduce screen time Schedule a time for un-monitored phone use. ... Interrupt your habitual routine. ... Introspect about your expectations. ... Replace your first phone routine. ... Delete apps, switch off your phone, or limit your notifications.

15 Tips To Spend Less Time On Your Phone Tip 1: Turn Off Your Notifications. ... Tip 2: Change The Location of Your Apps. ... Tip 3: Delete Apps (And Not Just The Ones You Never Use) ... Tip 6: No Phone For The First 30?60 Minutes Of Your Day. ... Tip 7: Don't Always Have Your Phone On You. ... Tip 10: Take Walks.

How to Break Cell Phone Addiction Don't use your phone as an alarm clock. Resist the urge to check your phone and social media immediately upon waking. ... Set limits for usage. ... Turn your phone off. ... Practice mindfulness. ... Seek assistance.

It's also important to note that you can have both a technology addiction and ADHD. In fact, people with ADHD are at a higher risk of addictive behaviour, and therefore may be more likely to develop a technology addiction overall.

Electronics can send steady doses of dopamine ? a neurotransmitter ? straight to the brain's reward center. And the damage doesn't stop with an ADHD diagnosis. Ongoing screen overload can cause symptoms to get worse, and cause other problems as well.