Greetings everyone! This Mohammad Sumon! from #Bangladesh

^{Hello everyone! I hope you all are doing well by the grace of the Almighty.}

Today, I am very excited to share my entry for the Contest organized by the Steem For Pakistan community. A special thanks to the community admin & modarator @ahsansharif Brother, for hosting such an engaging competition.

^{Spreading positivity and creativity through my words.}

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Real Life Problem Solving Challenge: Reduce Mobile Addiction

These days, this little smartphone is taking up a big part of our lives. Whether it's chatting with friends or sleeping at night, a digital wall has been created everywhere. By participating in this real-life problem-solving challenge of the Steem For Pakistan community, I'm sharing my own mobile usage patterns and some great and effective ways to break this digital wall and return to real life.

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Reduce Mobile Addiction

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^{Cover: Mobile Addiction}

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01. How many hours do you use your mobile, and which application is used the most?

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Due to my professional work and personal communication, I spend a significant amount of time on my mobile screen every day. Below is a breakdown of my average daily screen time and the most frequently used apps:

Screen time: Yesterday	Screen time: Last 7 days

According to the actual report from my device tracking application, here are the specific details of my screen time and app usage:

• Total screen time in the last 7 days:
  33 hours 35 minutes 44 seconds (about 4 hours 47 minutes per day on average).

• Top 3 most used apps:
  YouTube, Google Chrome, and CapCut.

My Usage Pattern:

Analyzing my device tracking data, I see that the biggest amount of time is spent on entertainment and creating or editing personal content. In the last 7 days, I have spent 15 hours and 38 minutes on YouTube alone, which is 46.5% of my total usage. In addition, I have been using the video editing app CapCut and Google Chrome regularly for browsing. On a daily basis, I have spent about 3 hours and 57 minutes on YouTube and 51 minutes on CapCut. We are actually more addicted to the dopamine rush of these specific apps than we are addicted to our phones.

App Name	Total Usage (Past 7 Days)	Peak Daily Usage (Yesterday)
YouTube	15 hours 38 minutes 18 seconds	3 hours 57 m 33 s
Google Chrome	3 hours 25 minutes 18 seconds	43 m 57 s
CapCut	2 hours 33 minutes 18 seconds	51 m 32 s

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02. What are the reasons why you use your mobile phone so much?

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The main reasons behind my excessive mobile phone usage can be identified as professional communication, personal entertainment, and the urge for content creation.

Content Creation & Editing (Work & Hobby):

For my creative work or video creation and editing, I have to focus on the CapCut app for a long time and work with the files in the gallery.

Screenshot: During watching YouTube	Screenshot: During Video Editing

Entertainment:

After the fatigue of work, I spend hours scrolling through YouTube in search of a little entertainment or subconsciously, which is evident from the maximum usage on my report.

How screen time affected my life:

The biggest loss due to excess screen time was my sleep. If I turned on YouTube before going to bed at night, I would not understand how 2-3 hours would pass. As a result, I would feel tired in the morning, and the normal pace of work would be disrupted. The worst thing was when I saw that my eyes were more stuck on the phone screen than giving quality time to my wife and daughter at home. It was creating a kind of invisible wall in the spontaneity of our family relationships.

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03. Share three physical activities that take you away from screen time.

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To break free from mobile addiction and reduce screen time, I have mainly chosen three physical and practical activities that can break down the digital wall and revitalize our lives:

^{I went for a stroll with my daughter}

Activity Name	Description & Effectiveness	Benefits Derived
1. Playing and Chatting with Daughter	Every evening after returning home, I keep my phone on the side table to chat with my daughter or participate in her little games. Also, occasionally taking her out for fresh air on weekends or afternoons.	Family bonds grow stronger, the mind stays cheerful, and I don't even think about the phone for at least 2 hours.
2. Making the Bed a 'Phone-Free' Zone	After a long day's exhaustion, the bed should be our place of peace and rest. Before going to sleep and after waking up in the morning, the phone should absolutely not be touched while in bed. Physical distance must be created by keeping the phone on another table or on a charger across the room.	Out of sight, out of mind. Instead of scrolling on the phone during this time, building good habits like reading a book or writing a diary improves sleep quality.
3. 'Real' Communication in Friends' Hangouts (Mobile Pyramid)	When friends gather to hang out, even though everyone is physically together, minds are often stuck on phone screens. To solve this problem, we play a fun game—as soon as we sit down, we stack everyone's phones on top of each other in the middle of the table to make a Mobile Pyramid. The rule is that no one can touch their phone before the hangout and meal are completely over.	The friend who can't resist the temptation and picks up their phone first has to pay the entire restaurant bill alone that day! Out of fear of the bill, no one touches their phone, making the hangout incredibly lively and engaging.

^{Enjoying the World Cup away from mobile screens}

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04. What benefits did you see when you reduced your screen time?

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After practicing these practical physical activities and habits regularly, my daily screen time has started to change in a big positive way.

Previous screen time (History): Averaged about 5 to 6 hours or more per day.

Current screen time (current status): According to this tracking report, the usage has now come down to an average of 4.5 hours per day, and the goal is to reduce it further.

Benefits I have noticed:

1. Improved sleep quality: Putting my phone away completely before going to bed at night has eliminated the problem of insomnia. I can now wake up feeling refreshed in the morning.
2. Increased focus on work: Setting a specific time for video editing or browsing has increased my work productivity and reduced the extra strain on my eyes.
3. Real sociability and peace of mind: Being away from the artificial competition of virtual life, I feel much less stressed than before. Most importantly, the moments spent chatting with friends have now become much more lively and fulfilling.

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05. What advice would you give to others to avoid excessive screen time and reduce mobile phone use?

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To avoid excessive mobile addiction and maintain good health, I would like to give everyone some practical and effective advice:

Keep apps away or delete them: If possible, completely delete social media or entertainment apps from your phone. Use them on a laptop or computer if absolutely necessary, because we usually don't have the lazy habit of opening a laptop and scrolling for hours. If deletion is not possible, then remove them from the home screen and hide them in a folder.

• Turn off notifications: The buzzing sound of apps takes our attention. Turning off notifications for everything except essential apps will greatly reduce the tendency to pick up the phone repeatedly.

• No devices in bed: Keep the bedroom bed 100% device-free. Keep the phone out of your reach.

• Enjoy real life: This illusion of smartphones is reducing both our work capacity and our mental peace. Life is much more beautiful in the world outside the screen. With a little will and changing these small habits, we can take control of our lives back into our own hands.

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I have already successfully commented on the posts of those who have already participated in this contest to increase engagement: ✌️

• Comment 1
• Comment 2

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^{Camera Device: Samsung Galaxy A04}

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I would like to invite @jimiaera02, @damithudaya, and @saxopedia to participate in this contest. Hope to see your wonderful entries! 🙂

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If you enjoyed my post, feel free to upvote, comment, and share your thoughts. Your support keeps me motivated!

Thank you very much ❤️

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