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!