Quit your smartphone addiction with(in) 30 days challenges | Sebastian Vaida | Skillshare

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Quit your smartphone addiction with(in) 30 days challenges

teacher avatar Sebastian Vaida, The Add On to your Development

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

32 Lessons (42m)
    • 1. Intro to smartphone addiction

    • 2. Challenge 1

    • 3. Challenge 2

    • 4. Challenge 3

    • 5. Challenge 4

    • 6. Challenge 5

    • 7. Challenge 6

    • 8. Challenge 7

    • 9. Challenge 8

    • 10. Challenge 9

    • 11. Challenge 10

    • 12. Challenge 11

    • 13. Challenge 12

    • 14. Challenge 13

    • 15. Challenge 14

    • 16. Challenge 15

    • 17. Challenge 16

    • 18. Challenge 17

    • 19. Challenge 18

    • 20. Challenge 19

    • 21. Challenge 20

    • 22. Challenge 21

    • 23. Challenge 22

    • 24. Challenge 23

    • 25. Challenge 24

    • 26. Challenge 25

    • 27. Challenge 26

    • 28. Challenge 27

    • 29. Challenge 28

    • 30. Challenge 29

    • 31. Challenge 30

    • 32. Congratulations

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About This Class

A quick search for nomophobia in Google Scholar yields over 2400 scientific results, which is a lot for a concept this new. This shows that there is growing interest and concern on this topic and researchers are looking at both the causes and solutions to deal with this possible issue.

This course is by no means a course in treating nomophobia. It is merely a set of activities that anyone can do in an attempt to control and reduce the use and abuse of time spent on a smartphone. So if you know you are having a problem with the time you spend on your smartphone or a specialist told you that you should get treatment, then do that. Look for professional treatment to the problem you identified and use this course only as a plus, to help you strengthen the professional treatment you receive.

Meet Your Teacher

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Sebastian Vaida

The Add On to your Development


My name is Sebastian Vaida and I am a professional trainer with expertise in soft skills and personal development and an experience of more than 20 years of training, in which I delivered hundreds of courses, workshops and development programs for international companies.
I also have a PhD in psychology and teach applied courses in psychology at a major university, with focus on personal and professional skills development.

See full profile

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1. Intro to smartphone addiction: quick your smartphone addiction within 30 days. Challenges. If you look up the dictionary, you will find for addiction. Is the following definition the fact or condition of being a dictator? Particular substance or activity this fall addition on addiction per se? Or is it just something exaggerated by the media and a small group of people Smartphone addiction, also called homophobia or the fear of being without the phone mobile phone? No mobile phone phobia has recently yet rapidly become a modern day problem, with many criteria suitable for a mental health issue, although it has not been included in the GSM five, which stands for diagnostic and statistical manual off mental disorders and represents the product off over 10 years off effort by international experts in all aspects off mental health. It was proposed for inclusion by experts in the field. A quick search for Norma phobia in Google scholar years over 2400 scientific results, which is a lot for a concept this new. This shows that there is a growing interest and concern on this topic, and researchers are looking at both the causes and solutions to deal with this possible issue. This course is by no means, of course, in treating homophobia, it is merely a set off activities that anyone can do in an attempt to control and reduce the use and abuse of time spent on a smartphone. So if you know you're having a problem with the time you spend on your smartphone or especially told you that you should get treatment, then do that. Do poor professional treatment to the problem you identified and use the scores only as a plus to help you strengthen the professional treatment you receive. So how do you know if you have a problem with your smartphone addiction? One of the signs and symptoms that you should be looking for? Basically, there are two types of symptoms on this topic. Emotional and physical ones. The emotional symptoms include a state of fear or panic of not having your phone with you or not being able to use it. The state of nervousness for not being able to use your phone for a while the state of panic or anxiety if you misplace your phone, a state of stress and irritation if you cannot check your phone for a while. The physical symptoms include trouble breathing normally, when you realize that you either do not have your phone with you or cannot find it rapid heartbeat, a state of trembling disorientation and tightness in your chest. Besides these two categories, there is also the big problem off any addiction, that fact that it consumes you, your energy, your time and your resources. In this case, it definitely consumes your time and your energy, because in order to feel good, you will need to spend more and more time doing what your body asks for. This is valid for any type of addiction, where it is about drugs, gives alcohol or watching TV. From a certain point, our brain develops a situation, and in order to feel good or to feel anything at all, it us for more. And that is how you increase the dosage, higher quantity or more powerful drugs, more time spent more alcohol. In the case of homophobia, you will spend more time more time online, usually doing things that bring no measurable results. Of course, this is not a case when your job implies working online and using your smartphone, but even there you should be careful about the so called thin red line. Too much of anything can be bad, so try moderation once he identified having this problem or having the size off a future problem. Go and talk to a specialist, psychologists, psychiatrists or a terribly specializing cognitive behavioral changes. But for us, even talking to a friend can be helpful because it means that you are acknowledging the problem, taking steps into dealing with it, then look at the activities below and use them as challenges. They are 13 number and can be done all at once or divided over a period of 30 days for one month. Doing this will help you acknowledge your addition and work point, so let's get started. 2. Challenge 1: number one. Acknowledge your addiction. The first step for changing a behavior or an addiction. He start Meet that you are doing that to acknowledge the addiction. For that, look at the following thoughts, emotions and behaviors and put a check mark. If you think, feel or behave like that, also feel free to add others thoughts, emotions and behaviors that you experience regarding your smartphone. Remember that the following examples are not a professional diagnosis scale and should be used. According they are simple guidelines off thoughts, emotions and behaviors that people are using are having when using their phones too much and might be experiencing them for a serious diagnosis. Seek a professional and get yourself tested. For example, one thought emotion or behaviour could be if I leave my phone at home. I cannot stop thinking about that all day long. Put a check mark if you have this thought or not. Another example could be if I misplaced my phone. I feel nervous and cannot relax until I find it another example. I feel anxious when I do not have my phone with me. I feel irritated if I cannot drive my phone for a while, I feel helpless without my phone. I feel isolated from the world without my phone. I cannot live without my phone and not for professional reasons. Of course, I am very sensitive about my phone, so I do not let other people touch it. I yell at anyone who dares to touch my phone. I have trouble reading. When I realized that I misplaced or lost my phone, I feel stressed when I cannot use my phone, I take my phone everywhere with me. He went to the bathroom. I feel lonely without my phone. I check my phone more than necessary just to see if someone rolled me or post a 17 year old . Put a check mark yes or no next to each off this idea thoughts, emotions or behaviors and then add your own ones to see if you have a problem on this or not. 3. Challenge 2: number two. Track your smartphone. Use each What's your knowledge? Having a problem with your phone usage? It is time to track how much time you spend and waste day. To do that, you can keep track the usual away. Using a notebook and a plan, you can write down how many times you use your phone daily, or how much time you spend using it for other reasons and professional wants. Well, you can ask someone to help you keep track of that. Or obviously we can use one of the hundreds off caps that keep track off your phone usage. Perhaps, like social fever, my addition, mental meter off time, quality time, space abuse each have detox and many more after you have done that right down the stats in a simple table like the one below to get an idea of how much time, half ton and where you spend your time with your smartphone 4. Challenge 3: number three stop scrolling, Although this is not unusual behavior for the regular Internet, which stops crawling after three or four miles or hand scrolls, things are different when it comes to certain social media site designed for infinite scrolling, while in the first case you know exactly what you're doing for in the second scenario, you're not looking for something in particular, so you can and will lose track of time. Plus, there is also the element of surprise where you do not know what is coming next. On social media sites, information is almost unlimited and very diverse, So if you are looking at the pictures, it would be different all the time. Movies will be diverse toe to keep you curious. What you need to do in this case is to limit the amount of time you spend scrolling. I don't set yourself a time limit. Usually time. 15 minutes should do or use an app that does that for you. If you are having trouble stopping, also limit the number of times you watch social media content without a clear purpose. They should be limited to 34 times a day or even less even with these limitations, you are wasting one hour date or 365 hours a year, which means that more than two weeks for a year, you waste on useless social media scrolling that brings, you know, benefits. On the contrary, it makes you feel tired and your brain asking for more. The two downsides off an addiction look at their following examples off, perhaps, that you can use a stop scoring that's like flipped forest hold moment, music, Sampo Space and many more. 5. Challenge 4: general number four delay and changed the reward. This sounds produced by certain naps or social media sites can be very rewarding, sometimes similar to the euphoria given by receiving a letter or an email more recently from a very good friend. This sounds are now associating our mind with new information with news. Whenever you hear that sound, it is a sign that something has happened or someone has sent you something. And this is important because you're hardwired to know this has also to do with the way you have bean raises kids, whether you were taught to delayed awards or get them immediately with smartphones. You hear the beeping sound, and you want the reward right here, right now. So for this challenge to work, you see if you have to teach your brain to delay the reward delay the moment you put your hand on the phone to check what happened in the last microseconds. Seems who last did that to achieve these things off several rewards that are meaningful to you and that you could give yourself after succeeding. For example, you could give yourself a night out with your friends or a trip to a new city. If you succeed to work on what your plan and avoid using your phone when not necessary, that's delaying the reward off watching it all the time, depending on how much time and how often you use your phone daily. Achieving the above might be easier said than done, still said. A smart, objective, smart for specific, measurable, attainable, relevant and time bound, smart, energetic for yourself and try to achieve death. Seven. Objective that is achievable and nothing possible. Do not wish to stop using your phone forever, Instead decided to put the phone away from you in another room or at least a couple of meters away. This way will increase your chances off, ignoring it when it sounds even better. The activated wireless or mobile they down your smartphone to make sure you're not interrupted. And when you hear a sound from your smartphone, simply counter. Tend to ignore it and then keep working on the important stuff. After you are done with your work or taking a break, you can give yourself five or 10 minutes to check on those messages. If they're not super important and super urgent, there should be no problem delaying them even for several hours. And when you do, check them, keep track of time and do not spend more than a couple of minutes to simply acknowledge. Now you will reply to them, depending on their importance or urgency and available time. 6. Challenge 5: Jenna's number five. Get your friends and family vote. One of the best ways to get rid off on addiction is to get those around you involved. Admitting you have a problem and asking for help is a proof of courage and maturity. Ask a friend a several friends or members off your family, support you in exchange as them to make you aware off your behavior's and also encourage you to change. Because most times you might not even be aware off your addictive behavior with a smartphone. When doing something long enough and enough times it becomes second nature and feels natural, and that is why you might not even notice it. You might be listening your presentation, and instead of being focused 100% you might be checking your messages or scrolling through social media content. If a friend of families there and sees that he or she can tell you about it and this will make you aware less, you might feel a bit ashamed of doing that. So the odds of getting rid of that behavior increase 7. Challenge 6: general number six change phone time to read it, Although it might sound obsolete, it is proven that reading from money electronic device can be more tiring for your eyes than reading a book. So instead of scrolling for an hour before sleep, change that to reading. Just imagine how much time you can gain from death and how many benefits you can achieve. Of course, you need energy for eating, but you need the same energy for no says, crawling to instead of looking at 100 cats and dogs on social media, read a book she always wanted and never started Vodafone away before going to sleep and pick up a book to help you achieve that would have phone to charge in another room, or at least not at your bedside. And next toe do you put one or two books. Make a list with tough, good books. He always wanted to read and start reading. You will soon notice that instead of being nervous and tired, you will have new ideas from those books. Learn your words any prove your vocabulary is the table below to feeling the books you want to read this year and read one for months. If you keep out this rhythm and want to pick up the pace, read two books a month or more. Also, feel free to use some examples from the table below, with ideas off booth books worth reading. 8. Challenge 7: China's number seven get a healthy work life balance now that you realize that you should make serious changes in your life, tell everyone about this beside an hour during the working week and stop replying to emails after this hour. This challenge has to my necklace, you and the others. You must first, each other's that he will not reply to their messages after a certain hour, let's say seven PM and stop doing that. The other actor you need to tell and teach is you simply stopped checking your email after 7 p.m. And, most importantly, stopped replying to them. First, this might be seen might be a bit difficult, but in time you will see the benefits and find it easier to relax and do things at their own time. What an auto reply if necessary, to help you deal with this issue. The auto reply message will tell everyone that you are no longer available after seven PM, and in time they will stop writing you after that, our or was stop and asking for a reply. After that, our and most importantly, you will stop looking for females and replying to them. If they stop arriving 9. Challenge 8: number eight. Change your phone settings. Look for the phone settings that give you alerts about everything, especially social media. Look inside Facebook alert settings and the excavator. If you are in a group or several, decide to receive notifications only in a certain interval time, or decide to stop receiving notifications for several hours. This way you will not be interrupted by any annoying sounds. Do the same for other absent programs and deactivate their sounds and certifications if they are not extremely border. Also, why working? Put your phone on silent or vibrating modes to reduce interruptions. Think of other small changes that you can do in your phone and app settings and apply them , and I noticed the differences. 10. Challenge 9: other number nine reframe real thoughts. He's well No. One that our emotions and behaviors are determined by our thoughts. Therefore, changing the way you think can change the way you feel and behave. Always checking the phone and answering the minute it cause has to do with the way you perceive the phone. And what did you present? If you consider the phone as being an important part of your life, then you will behave accordingly and re sport the minute to send someone cause you, even if it means to interrupt something important that you are doing on working on. You think that you cannot live without your phone. Then it is no wonder that you must have it with you always if you define yourself through others that it is very important to always check what everyone is doing and saying in the online environment, changing the thoughts and the way you perceive reality will lead to a change in your behaviors and emotions. Look in the table below to see an example, and then at your own examples. For example, the no dysfunctional thought would sound like this. What other think and say about me is very important, So I must know their reactions all the time when I post something online, an emotion or behaviour determined bodies all thought could be. Whenever I hear the notification sound, I must check qualities because I need to know what everyone else is writing, he replied To my post, if there is bad feedback, I cannot sleep until I make them change their mind and say positive things about me. You should reframe your both dysfunction and thoughts into something more rational and functional. That does sound like this. While it is important to have a positive image online, I understand that not everyone will appreciate me and therefore I will not check their replies all the time. From time to time, I will check and see what they said and try to improve, considering the relevant, important and feedback with this thought, which is more functional. Any more rational will come you and, uh, adaptive emotions and behaviors. I wish to receive positive feedback on my posts and at the same time, I accept that some feedback can be less positive or even negative. That gives me an opportunity to learn improve, so I will not feel so sad and bumped about it. 11. Challenge 10: number 10 Final eternities. When you are addicted to your phone, it is because you seek and receive instant gratification. While this can give you a good feeling, it will not last on. The downside is that it will make you look and crave for more, he said. Try to find positive alternatives to phone using in the time you waste on your phone doing virtually nothing. You could be doing something useful, creative and beneficial. Think of several activities that you could do instead off wasting time and energy on a smartphone. Write them down in the table below. And if indeed, look for some ideas that I provided. Reading a book, having an intriguing conversation, doing some exercise thinks it's Lacy's solving a puzzle or quiz cooking something tasty, watching a documentary, playing a game with some friends for learning in your language. 12. Challenge 11: China's number 11. Keep yourself busy. If you plan your activities, you will keep yourself busy and have little to no time to waste on your phone. Make a list for next week or weeks. The come and decide all the things that you want to do and respect that plant. If you know that you have a lot of things to do and you will not allow yourself to waste time around is that you will be focused on getting done. What you plan for remember success is 99% perspiration and only 1% inspiration. That means that you have to work very hard to get what you plan for and nothing will come easy or for free. Use the table below to write your activities for the next week, right them as detailed as possible to make sure you stick to the plan. Give yourself a reward if you manage to do that. Also look at some of the examples I wrote for you and then write your own examples 13. Challenge 12: China's number 12 set rules for yourself. You can be your own therapist and get rid of the smartphone addiction and the divorce, having a set of rules and respecting them. For example, you can decide for yourself. Don't use the phone for 30 minutes a day for personal reasons or other similar rules. To make it easier for you, I compile a set off simple rules to follow, which you can see below. Oh, so write your own rules and apply them. For example. You can limit your phone use each time, start with a bigger amount of time and then reduce it. If you are now wasting three hours a day on your smartphone, start by reducing the time to 2.5 or two hours in times. Try to reduce it to 30 minutes, or even less if you see the benefits and use at one time for something more useful, put your throne phone on silent when you're working and at the sound back only when you finish what you had to do. Turn off the wireless or more by data when you're working and during the night. This way, you will may not be interrupted by notifications. Leave the phone in your bag for us or in another room when you're having a meeting. If you need it to keep track of time, use a watch this way. You know you will show your team or in discussion partner that you're focused and interested in what you talk removed Yepes that make you waste time, or at least leave me the time you're spending using them. 14. Challenge 13: number 13 used. BBO THERAPY Why Professional help is always recommended. INFECTIONS. There are times when it can be your own therapies, provided you are serious about the change you want to achieve. One of the steps you can do in this mother is used. BBO THERAPY Which is a form of self therapy based on reading, Useful resource is yourself and applying them to your problems. Four days I compiled a list of recommended books that he can read and applying from this field. Some are general books on addictions, and others are more specific once. 15. Challenge 14: Janet number 14 years group helped get online or offline help from dedicated groups similar joining any other addiction group. You can find help for this type of addiction to search them online or ask them about them in your own time. Look at some of the examples below and use them if necessary. 16. Challenge 15: general number 15. Give your phone to someone else does not only imply that you will give her phone to a stranger, he said. It means that you will give it to someone you know and trust and as that person to help you with your addiction for a limited and clear period of time, for example, you can give your phone to a friend, and that's that friend to keep your phone and not give it to you no matter what, except perhaps a real emergency four days. Think off a list of people that can help you on the set of situations where they can be of assistance. You could some of the examples below and come up with your own examples. You could give your phone toe your parents and asked them to hold on to your phone to the following for the following weekend and give it back to your on Sunday evening. Or you could give your phone to your best friend and ask your best friend to hide your phone from you and keep it for an entire day and also help you forget about it by getting your involving some challenging and interesting situations. Or you could give your phone to a colleague and as that colleague to hold on to your phone on the duration off your work together on a current project, let's say, from 9 to 5 p.m. 17. Challenge 16: number 16. Turn off your phone, he said. To situations just as you are asked to turn off your smartphone and other electronic devices during a flight and put them on airplane mode, you should do the same in certain similar situations. Just think about it. No one gets upset when being asked to turn off their mobile phones or switch them to airplane mode. So why would anyone be upset in other situations? Just as your understanding importance off, switching off your exhorting devices and turn your attention to the fighter time for the flight safety instructors fractures. So should you do in your car at work with your friends and family, because in any of those situations you should be driving, meaning that you should be in charge and pay attention to everything and everyone around you while driving real driving. You should pay attention to the cost drivers and pedestrians while in a meeting you should pay attention to the customers and your team while at home. You should pay attention to your family and friends. Therefore, think of all the situations you when you should leave your smartphone and other electronic devices aside and pay attention to the people around you and then the snow situations, and make an effort to act upon them 18. Challenge 17: number 17 be there and be polite. This is a common sense rule that says that you should be present 100% in a conversation and not divert your attention to something else. If you have a lunch or have a talk with someone face to face, then you should be there for that person. And you should put your smartphone away because checking your smartphone every couple of minutes shows to the other person that what is happening in your online life is more important than what is happening in your offline face to face interactions. Or it shows you're really friends that your virtual friends are more important. If you really must have a talk with someone over the phone, excuse yourself for a moment. Get up from the table and go have that super urgent and important call, Then come back and continue be 100% involved with the people you're talking to. There is no other way around this and any other approaches just being rude. So be there, and people like your friends and partners, business partners 19. Challenge 18: general number 18 weighed the pluses and minuses. Whenever you must choose between two options, you can make a simple compresses in very waited pluses and minuses. Whether it is a product, a service, a relationship or, in this case, a device. What are the pluses and minuses of excessive use off a smartphone or simple off the Yusof? A smartphone? Have you ever considered them and put them on paper? It always helps to write them down because you can see and analyze them in detail below. You can see some ideas to get you started. Some of the classes off smartphone use could be easy. Access to information is a networking. Excellent measles marketing, advertising and all my saves easy means of communication. Less impact on the environment because you don't have to cut trees for excessive paper years. Excellent Fort Story information, text, photos, videos. On the other hand, the minuses of smartphone use or abuse can be a fake feeling off being appreciated. Negative effects on the eyes. Constant need for more consumption, a lack of purpose, sometimes beach search and browse, mental physical fatigue, poor sleep hygiene and less focus and involvement 20. Challenge 19: number 19 meditate or exercise or do both. Instead of wasting time scrolling and browsing online, you can meditate or exercise, or you can do both use time or 30 minutes a day to meditate or exercise. You will not only feel better, but you will also get better. You will have a sense of completion and meaning. By having done something useful for you, you will feel happier and definitely healthier. Simply change your online wasted time to meditation or exercising time, and in a couple of weeks or even days you will notice the difference. 21. Challenge 20: number 20. Use your time wisely in terms of time, you have the same amount of time as I do, or as many ones who is not in the ward. The difference is in the way you decide to use. So instead of wasting your time, use it invested. Spend it wisely. Think of time as a currency. How much time are you willing to spend doing meaningful things? How much time are you willing to dio doing meaningless things? And by this I do not mean that everything you should do has to be serious and important on the country. You'll need the relaxation time, find time and doing nothing time. But this has to do. Has to be something we decide and know something decided by our smartphone or some maps. If you're not yet convinced that you're wasting too much time doing nonsense right down what you are doing every day for a week or more and then decide how much time you're wasting daily, simply check and writing the table when you use your phone. What times and how many times 22. Challenge 21: number 21. Look at the statistics. Statistics have the power to impress because they structure a lot off information into a smaller package. So if realize that these things or they can help you realize the smartphone usage is quickly becoming a worldwide problem. Here are some interesting data taken from a Web cycle. Electronic. You have the West lie below 3.2 billion people in the world. On a smartphone 2019. 3.8 billion people will own a smartphone by 2021 more than five billion people in the world . On mobile devices, kids get their first mobile device around the age of 12 or even younger 194 billion people . 1,000,000,000 mobile phone apps were downloaded in 2019 92% off. Americans believe the cell phone addiction Israel. 2/3 of the world is not connected via mobile devices and many, many other statistics that are interesting. The idea is to remember is that while phones and mobile apps can be useful, they can also be very powerful. And, uh, it's up to us how we decide to use it 23. Challenge 22: number 22. Fight fire with fire heavy Ever seen how firefighters fight a huge fire, one that is out of their control? Perhaps you have seen these on TV or in a documentary. When other solutions fail, firefighters fight fire with you, probably guessed it fire. What they do is smart. Start a small control fire to stop the uncontrollable fires from spreading further into the dense and dry vegetation or cities. This way, although they start several spires themselves, they end up controlling it. Similar. You can fight your addiction to smartphones and on like controllable, rolling and browsing with other smart tools, such as a smart controlled outlet, which can be controlled via an app or by voice. Using a smart AI such as Alexa, this way, you can control anything in your house from lighting to the wireless router. You can even program it and decide when to stop working. For example, if you know that you have a problem with going to bed before midnight can program the smart outlet to stop the wireless in your home at a certain time. Let's say 10 p.m. This way you can make sure that you will not use your smartphone on any other electronic device, he said. You will be able to spend some time with a friend, read a book or sleep at a normal hour, so give it a try and see if fighting fire with fire is helpful for you. 24. Challenge 23: general number 23. First things first. If you look at the statistics again, you will notice other worrying data, such as the number of people who decide they cannot live without their smartphones, for example, as a trivia and fun and also sad fact. A survey from 2013 found that 1/3 off Americans say that they would rather give up sex, then lose their cell phones. This means that a value of their phones more than other normal needs. Some might even say they value more. They have phones than their friends or family. This challenge is an awareness one. So try to make an imagination exercise and imagine, what would you be willing to give up to keep your form right? Both objects, people and values or principles? Look at the examples below to see if any of them apply to you and the writer on examples. Try to answer the following question. What would you be willing to give up to keep your smartphone? Would it be a huge amount of money here named the amount? Because there's always there certainly different definitions off huge in terms of money. Would you were willing to give up a good friend Food, sex job, a family member, a secret about yourself or others. What would you be willing to give up to keep your smoke smartphone? 25. Challenge 24: number 24 at Meet that you are not as important as you think you are. Although this might sound a bit harsh, it is important to admit to ourselves that the world does not spin around us, especially when you're having an addiction to electronic devices and online presence. Because the very definition off online presence is Toby Online President, 24 7 It is based on receiving feedback comments and like and also giving feedback. And when feedback, it's positive you enjoy yourself. When it is less positive or negative. You take it personal, and you should not do that because people's behaviors online are fickle and more changing that off line. So the instead of leaving your life according to what others think of you, give your life as you want be authentic, and people will decide to like you for who you are. For this challenge, think off the things you did in order to look good online. You edited photos and videos changing any housing, the reality or posing, And so as someone you're not, then write them down. Then take a conscious decision to be yourself and accept it. You are important to your real life friends and not it to the online friends 26. Challenge 25: number 25 bn example to others. Just as you have people you look up to, there are people who could be looking up to you for an example, just as you would not or should not smoke in a room with a small child. Because it is not healthy, not educational, and you're not setting a good example. You should also not be using your smartphone in certain people's presence already discussed before. You should not use a smartphone in the presence off your family, friends, colleagues, business partners or customers simply because it is rude. Also, you should not be using your smartphone while in the presence off young people because you are setting a bad example and then telling them not to do that in certain situations is simply hypocrisy. In other words, practice what you preach. If you realize that abusing your smartphone is not healthy and other appropriate he sort of situations, then do not do it yourself 27. Challenge 26: number 26 Like the person nor the Avatar. If you want to get rid off the Spar phone addiction and also improve your relationship with some off your friends, try the following approach whenever you're scrolling online and sharing, liking or tweeting something, simply decide to congratulate or greet that person in reality. So if you're watching a photo off someone instead of heating the like or share button, call that person, invite him or her to have a talk and then congratulate them on their photo or accomplishment. If it is not something, you would congratulate them. Iria Life. Ask yourself, Why would you do that online? What is the difference? So if a good friend of yours has, that's something worth sharing or liking. Call that friend and meat and face to face congratulated friend. It is not if it is not worth congratulating that friend in real life that it is probably not worth wasting your time and sharing or liking it, unless it is something you want to help it like an important cause that you believe in, in which case, we're back to the original situation, where you should call that fine and offer your help for that cause. Did you get the idea? Great. Now go and put it into practice 28. Challenge 27: number 27. Addictions need time. The world was not made in a day, and neither are addictions. They need time to form, and usually they appear from behaviors we do daily for a longer period of time. Similar two days. They will not disappear in one day. In order to get rid off any addiction, you need a lot off effort, dedication. You need to be or become aware of the problem, acknowledge it and decide to change it and then work really hard on it. So doing any off these challenges for a day or two will mean nothing. To get a visual idea of these, simply look at the image below where you can see the huge difference that can be between small changes done daily. Considering that one day here has 365 days doing or not doing a small change every day can me a huge difference 29. Challenge 28: number 28 go from online to offline. Spending time online has definitely some benefit, especially for those using the Internet, smart devices and social media. But besides the benefits, it can also have a lot of downsides because of the time wasted and everything that comes along. Indeed, we can make friends online, and we can reach to virtually anyone with a lick of effort a lot easier than we could do it in the physical nature. Unfortunately, relationships built online that are not fueled offline cannot last because of the very nature off on online media. Once you're not present during nighttime work time on where you are away from the Internet , they start to fade because of the need for immediate response and reward. Discussing a previous challenge in the real physical world, you ask a question, and that person next to you will reply in their own base. You know that, and you're willing to wait. In the online world, you're used to getting everything faster, so the time you're willing to wait is a lot shorter, and so is the life of a relationship. Therefore, make sure that the relationships relationships that are important to you online, get fuel offline as well. Meet some off the people you are friends with online in a physical work to course, not all of them, because it would be impossible just the ones that are truly your friends. Use the table below to get some ideas for things you can do in the next week or weeks to stay online less and enjoy time with your friends and family offline and feeling some off your any own ideas. This way, you will realize that time spent off line is most often most more enjoyable than the one spent exclusively online. 30. Challenge 29: China's number 29. Have a day a month without your smartphone to celebrate. Doing all these challenges have ah no smartphone day each month. Decide one day better during the weekend. When you do not use your smartphone at all, simply leave it at home and tell your close friends and family about it so that I do not worry about not finding you. Of course, this means being somewhere in the city and out in the mountains. Do not decide to go hiking or ice climbing on the day you do not take your phone with you. Besides, all the problems that smartphone abuse can bring, they can be useful tools, allowing us to make cause in Arjun situations, communicate or find information. The smartphone is not good or bad per se they use. We give it turns into a bed or smart or good don't so provided you simply go out with your friends, and at least one of them has a phone that you can use if someone important wants to reach you. You can't even smoke on the smartphone at home and enjoy a no smartphone day. Every month you will see how much quality time you can spend with your friends and family 31. Challenge 30: challenge Number 30 go on a detox week. I left this challenge for us because it is harder to accomplish and requires a higher motivation on your behalf as well as some time in resource is simply put, you have to find a place where you can go for a week and not use your phone at all. You can either leave it at home or simply not use it at all because there is no cell reception. There are plenty of such places, and the best solution is to go on a camp dedicated to personal development. Many are being organized in places where there is there are no interruptions, including smartphones and any other difficulties from the devices. Again, as mentioned in the last challenge, do not go on a trip or hiking a potentially remote or dangerous place where a smartphone or a phone could be central in case of an accident. Is that going a well organized camp where there is no cell reception on the camp activities and program are designed to help you forget about your phone for a week? You will see that after a week you will completely forget about your phone, enjoy the time spent away from technology, discover new things about yourself and even make use frank new friends 32. Congratulations: congratulations for finishing this course. If you manage to apply some or all of these challenges, I'm confident that you are now on the right track to get rid off your smartphone addiction . If not, it means that you should also seek professional help and take control over your life. Nevertheless, you can use these challenges on your own where are as a bonus besides the professional therapy process you are going through. Remember that as once Harry Fourth said, If you think you can or if you think you cannot, you're right. You are the only one responsible for how you feel good or bad and for taking control over your life and time. So do that. Begin control now you know how to do it.