Hello! Thank you for reaching out. It sounds like this has been really distressing for you to deal with and is hampering your rest. Studying can be very challenging to do in these circumstances where exams, home life and electronics are all intermixed. However, you can try establishing boundaries in your schedule. Try to set a particular time to work out, study, relax and incorporate other essential tasks. For studying specifically, the ‘Pomodoro Technique’ of 25 minutes of work and take a 5 mins break (not on phone) and then again resume for 25 mins of work. Post every 4th break, take a longer 15minute break. Not having your phone physically around will help- for example-keeping it in the cupboard or using it on airplane mode. Divide your study into smaller chunks and don’t study right before sleeping. This will ensure you will have a restful sleep. Sometimes studying in particular situations is more helpful - like studying with friends, siblings, or in a particular room. Find out what environment works better for you. While studying, ensure your phone and family members know you don’t want to be disturbed to ensure smooth studying. Writing down what you want to accomplish per day also helps in making you accountable. Try to reward yourself with listening to a song/ eating a fruit/ chocolate or anything that you find rewarding when you complete a day’s task. It will motivate you to commit to studying. These are really troubling times and can have an impact on our living and sleeping schedules. Establishing sleep hygiene can be important to tackle sleep issues. Sleep Hygiene includes, setting a consistent routine of sleeping and waking up at the same time- winding down the use of electronic gadgets half an hour before going to bed. During this time, it can be helpful to read, listen to calming music or an audiobook, wearing comfortable clothes, washing your face among other activities that you find relaxing. Additionally, enabling the digital wellbeing app on your device can help. Turn off your phone at a particular time and keep it physically away (in a different room or an inaccessible place) so as to lower the temptation to reach out for it. If you find yourself struggling with these issues, please reach out to professional mental health practitioners from organisations or independent set ups for the same! Credits: Parul Pushkarna, Intern at Heart It Out

Hi, you want to break the cycle of mobile phone addiction and you want to focus on your studies. It is important to determine if mobile phone addiction is causing you to feel to feel anxious or have sleep issues. It is also important to determine if something is bothering you that is causing you to get addicted to mobile phone. To help overcome mobile phone addiction consult a psychologist and Counseling sessions will help you.

I understand how important it may be for you to seek help at this moment and how frustrated you must feel. A change in your routine can help you overcome your cell phone addiction, along with taking a temporary pause from social media. You can also seek counselling to learn new coping skills.

Glad to know that you want to change your behavior of using your phone excessively.Make a routine wherein all the activities of your choice will be included with duration as well,this way your day will be scheduled and you will look forward to the task which is in line.