I'm majorly addicted to mobile phones

This year I have my Std X ICSE board exams and I am not able to get my marks to my target point. I’m majorly addicted to mobile phones and I am not able to leave them during my studies. I’ve tried my best but I am not able to.
Shushank (14) / Indore

Dear Shushank,

You seem to be feeling quite helpless and trapped in the web of a tiny device. I’m sure that you also feel quite guilty and anxious that you cannot focus on what is important right now — your studies.

However, you have a choice: Do you want to let a tiny screen control you? Or do you want to control it? Here are some ways:

Reduce your desire to look at your phone: Turn your screen greyscale; Hide the ‘tempting’ apps from the home screen; Delete social media apps. Turn off app notifications or put them on silent.

Make your phone a friend: Download a time management app, e.g. Forest, to help you time yourself, take breaks and prevent you from accessing your screen easily. Use games as a reward for completing your studies; however, see your phone no more than 15-20 minutes at a time and no more than twice or thrice a day.

Turn away from your phone: Exercise! Focus on a hobby and meet friends — yes, even in Class X! Spend time with your family. Doing these for short durations can be relaxing and refreshing for your brain.

Increase your motivation to study: Address your difficulties; Buddy with someone or have a study group to pace and time yourself; Keep your career goal in mind when studying.

The Simplest Solution: Give your phone to your parents and ask them to lock it away till March-end!

Nasreen Hashambhoy

Nasreen Hashambhoy is a Counsellor, Life Coach and a Facilitator of training programmes for schools and corporates. Through a combination of coaching, counselling and facilitation techniques based on cognitive science and positive psychology, she helps clients achieve their true potential. She is the author of the series Values In Action published by Better Yourself Books.
Nasreen Hashambhoy

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Nasreen Hashambhoy

Nasreen Hashambhoy is a Counsellor, Life Coach and a Facilitator of training programmes for schools and corporates. Through a combination of coaching, counselling and facilitation techniques based on cognitive science and positive psychology, she helps clients achieve their true potential. She is the author of the series Values In Action published by Better Yourself Books.