Often Impulsively Checking Your Gadget Devices Even Though There Are No Notifications? It Needs To Be Overcome Immediately, Here's How

Illustration of how to deal with frequent impulsive checks on your device (iStockphoto)

YOGYAKARTA – Certain habits can interfere with your daily activities. Even when you have to focus on completing one task, you can get distracted because of this habit. One bad habit that needs to be changed is checking the device even though there is no notification.

The activity may be just menu-back-menu-back and nothing important is done. If you have this habit, it's best to get rid of it immediately so you don't get 'addicted' to smart objects that are hard to get out of your hands.

Quoting PsychCentral, Wednesday, May 25, the word 'addiction' is often used to describe any impulsive behavior that is excessive, causes significant problems, and impacts a person's daily life. This word is used frequently and refers to the use of certain substances or behaviors, such as gambling.

Although excessive use is not officially recognized as an addiction by The Diagnostic and Statistical Manual of Mental Disorders (DSM-5). But these habits can affect a person's life, such as triggering sadness, relationship problems, and feelings of shame. Many professionals regard it as 'irregular behavior' and need to be addressed to mitigate the negative effects.

Device addiction was investigated in a 2016 study, with symptoms of repeated inability to resist the urge to use a smartphone, anxiety or irritability after a period of being away from a smartphone, using a smartphone for longer periods of time than intended.

Illustration of how to deal with frequent impulsive checks on your device (Unplash/Freestocks)

Researchers have also consistently tracked the relationship between excessive smartphone use and several mental health conditions. This correlation is not causal, but it is important to be aware of the potential risks of device abuse. Experts link smartphone use to depression, anxiety, and attention deficit hyperactivity disorder (ADHD).

In adolescents and young adults, additional risks are associated with emotional regulation, cognitive function, impulsivity, and low self-esteem. It also causes physical conditions, including insomnia, migraines, and even changes the outer layer of the brain. To overcome this impulsive device access behavior, here are some recommendations for how to do it.

1. Apply limits

There is no normal definition of excessive device use. But you need to enforce limits so you don't waste time accessing them and getting stuck in other tasks. Most devices have built-in features to track and limit usage. You can take advantage of these features to help enforce healthy limits on accessing your device.

2. Identify the trigger

Accessing the device of course there is a reason. In a 2014 study, researchers reported on various factors that lead to excessive cell phone use in college students. These factors include the desire for social connections; strengthen the quality of the phone to be more attractive, for example from the aspect of sound, graphics, and interesting touch features; and avoid discomfort. From this research, you can identify the reasons for frequent impulsive access to devices.

3. Keep your smartphone away at night

Impulsively accessing devices can affect sleep time and sleep quality. Then you can put your device far away at night.

4. Reduce notifications

Not every application you turn on the notification. Manage priority applications, then don't be easily tempted to access them.

That's what can be done so that impulsive behavior does not interfere with your activities. By knowing underlying triggers or issues, reducing notifications, and tracking daily screen time, you can build a healthier relationship with your phone.