Interpretation: Dysfunctional Smartphone Addiction

1. Working with acceptancea. Contact with the present moment: paying attention to whatis happening around youb. Values and Committed action: engaging in behaviors that align with important values in life“What are my goals in life”“Is social media use helping me accept those goals”c. Cognitive defusion: observe your thoughtsRather than saying “I need to check social media now” to “I’m having the thought that I need to check right now.”d. Self as context:- Our identities become entangled with our social media presence- Viewing self in context looks like:- Separating self worth from social media metrics- Likes/commengs dont define your worth as an individual- Limiting social comparsionWeather is the changing/transient emotions, thoughts, urges and sensations. Hence, the FOMO, anxiety, ruminations related to sociualmedia use are temporary: like the weather. The obsersing self, is ever present like the skyRadical Acceptance: Accepting the reality without denying or judging it.Urge surfing: Staying with the anxiety accompanied by urges and not trying to control them. Delay the urge to useSocial media: "I will log in 10 minutes later".Seek help of a trusted person, who can help you regulate your use. Practising self compassion: "I had the urge, but I can overcome it." Stimulus Control: Hide social media and email apps (e.g. Instagram, SnapChat, Facebook, Gmail, Outlook) in a folder off of the home screen (or even delete them). Log out of the apps. Leave your phone at home when you do not need it (e.g. when getting groceries or going to the gym).