Whether you’re addicted to getting the latest iPhone model or simply can’t put your current phone down, your cell phone may be negatively impacting your life. Studies from the National Institute of Health (NIH) reveal that there’s a genuine psychological phobia called nomophobia—a fear of being detached from mobile phone connectivity—that produces the same level of stress for someone with a phobia of snakes, the ocean, or spiders. But did you know your phone addiction also costs you money and can get you into debt?
The costs of your phone addiction can add up quickly. Here’s how to recognize the actual costs of your phone addiction and a few tips for how to start changing your habits for the better.
Calculate the true cost of your phone addiction
If you’re spending more than an hour per day on your phone and struggling to budget your time or manage your stress levels, then it’s likely that your phone use is impacting your quality of life and potentially costing you money.
Consider how much you earn an hour at your job, then think about how many hours you spend dedicated to scrolling through your phone instead of working. If you work for an employer instead of being self-employed, it might not seem like that big of a deal, but those 20 minutes here and there are adding up to your work taking longer than it should, and your employer might begin to notice you’re not as productive as you should be.
There are also “soft” costs that include microtransactions on games and the wasted cost of being on your phone while watching a monthly paid streaming service. How much money are you spending on things you can’t commit your focus to because of your phone addiction?
Ready to stop being so addicted to your phone? Commit to making a change
Most people spend around two hours a day on their phones, but the average person doesn’t even realize how much time they’re spending. Studies have shown that people who spend more than two hours a day on their phones are more likely to have a higher level of anxiety and depression. This is because smartphone use can interfere with our social lives and our ability to focus on other things. Additionally, it has been shown that people who spend too much time on their phones are more likely to have a lower level of productivity.
If you’re ready to make a change, it’s not going to be easy, but the results will be well worth the effort. Here are a few ways to get started:
Start limiting your phone time
Silence your phone and put on Do Not Disturb mode to help limit distractions caused by texts or notifications. Then pick specific times of the day where you’ll answer texts or check your app notifications. You can set a few hours throughout the day so that you never miss anything too critical.
Focus your energy on paying off your accrued debt
If you’re struggling to pay off your accrued debt, your phone addiction could be making it much harder. According to a study published in the Journal of Consumer Research, people addicted to their phones spend an average of $83 a month on phone expenses. That’s more than $1,000 a year! Start by using this debt consolidation loan calculator to use all that extra free time you’ve got toward creating a strategy for reducing your debt load and getting out from under your debt as quickly as possible.
Create a reward system to keep you motivated and away from your phone
There are a few ways to create a reward system for yourself to keep you motivated and away from your phone. One way is to set specific goals for yourself and reward yourself when you meet them. For example, if you want to reduce your phone time by 50% each week, set a goal for yourself and then reward yourself with something small, like spending time with friends or going out for a relaxing evening. Make sure to check in weekly to see your progress, and always give yourself a little treat to pat yourself on the back for how far you’ve come.
The bottom line
If you’re ready to tackle your phone addiction, you need first to understand what it’s costing you and why you must change your habits soon. Keep this guide handy for when you’re ready to commit to making a change, and you’ll be well on your way to having an effective strategy.
