Control Your Phone Before It Controls You |PSA on Smartphone Addiction Among Teenagers

Key wellness strategies & self-care tips to reduce smartphone addiction

• Be aware of “minutes turning into hours”

  • Notice triggers like checking your phone right after waking up or during studying/class.

• Understand why it’s hard to stop

  • Social media and online games are designed for max engagement (endless content, notifications, likes/comments).
  • Watch for FOMO (fear of missing out) driving repeated checking.

• Protect focus and productivity

  • Reduce phone-checking during studying, assignments, and class to prevent:
    • decreased concentration
    • lower productivity
    • worse academic performance

• Improve sleep and physical well-being

  • Avoid phone use before bed to prevent sleep deprivation and next-day fatigue.
  • Manage screen-time to reduce common discomforts like:
    • eye strain
    • headaches
    • neck pain

• Strengthen real-life relationships

  • Limit time spent on devices so you don’t disconnect from family and friends nearby.

• Use simple daily habit changes

  • Set screen time limits
  • Turn off unnecessary notifications
  • Replace screen time with:
    • exercise
    • reading
    • hobbies
    • face-to-face conversations

• Follow WHO-aligned guidance

  • “Move more, sit less.”
  • Use your phone as a tool, not something that controls daily life.

Presenters / sources

• World Health Organization (WHO)
• World Health Organization (WHO) (referenced again for “move more, sit less” guidance)