Nomophobia = No-Mobile-Phone Phobia

I hate to admit it, but I am suffering from an addiction. As a yoga and wellness coach, I’m surprised to find myself admitting that.

I've become addicted to my mobile phone.

There's actually a term for my addiction because it has become so prevalent, especially among younger people. I guess this 51-year-old is feeling young at heart. Anyway, it's called "nomophobia" (short for no-mobile-phone phobia), the fear of being without a mobile phone.

The thought of being separated from my mobile phone terrifies me. I was listening to a webinar earlier this week by Tiffany Shlain, author of "24/6: The Power of Unplugging One Day a Week". She and her family have observed device-free Saturdays (technology shabbats) for the past eleven years. It sounded wonderful. But I found myself thinking, "I could never do that. I can't be without my phone for two hours, much less 24 hours".

I spend way too much time doomscrolling and checking for new messages, social media posts, etc. The pandemic and the recent political events have intensified my craving to constantly check my phone.

Research shows that I'm not alone. It's estimated that 58% of smartphone users can't go one hour without checking their phones; 45% of smartphone users check their phones in the middle of the night; 71% of smartphone users sleep with or next to their mobile phone; and the average user picks up her phone 150 times a day.

Here are some of the symptoms associated with nomophobia:

• The inability to turn off your phone
• Constantly checking your phone for missed messages, emails, or calls
• Charging your battery even when your phone is almost fully charged
• Taking your phone with you everywhere you go, even into the bathroom
• Repeatedly checking to make sure that you have your phone
• Fear of being without WiFi or being able to connect to a cellular data network
• Worrying about negative things happening and not being able to call for help
• Stress over being disconnected from your online presence or identity
• Skipping activities or planned events to spend time on your mobile device​
  

While I don't exhibit all these symptoms, I certainly do exhibit many of them. I know that this behavior isn't good for my mental or physical health! I guess admitting that I have a problem is an important first step.

I've already turned off all notifications and have banned my mobile phone from my bedroom. Here are some additional boundaries I've put in place this week:

1. No checking of my phone for the first 1/2 hour after getting up
2. No checking of my phone the last 1/2 hour before going to bed
3. Phone-free time every Sunday from 12 noon - 5 PM​
   

I could have put in place grander restrictions, but I know that big behavioral changes start with smaller changes. Once these three new changes become a habit, I hope to add bigger changes.

And while it may seem contradictory, there are apps for your smartphone that can help you stay away from your smartphone. Here are some of the more popular ones, if you want to give them a try:
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• Forest (www.forestapp.cc): in this app, you can earn credits by not using your mobile phone and plant real trees around the world with the credits.
• QualityTime (www.qualitytimeapp.com): this app tracks and displays your phone usage in a fun and visual way; it allows you to discover your smartphone habits and, if you want, set limits.​
  

Can you relate? Anyone else suffering from nomophobia?

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Best,
Christine
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