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Published on: May 06, 2022
2 minute read
By: Second Medic Expert

How To Manage Addiction To Your Smartphone?

The first step is recognizing that you have a problem. If you're constantly checking your phone for messages, notifications, or updates even when you're not expecting anything, then you're probably addicted to your smartphone.

The next step is breaking the habit. This can be done by turning off all notifications except for calls and putting your phone in a place where you can't see it or reach it easily. You might also want to delete any apps that are causing problems.

Finally, replace the bad habit with a good one. Instead of checking your phone all the time, try reading a book, going for a walk, or spending time with friends and family.

There are a few things you can do to help manage your addiction to your smartphone:

1. Set boundaries for yourself and stick to them. For example, decide that you will only check your phone for a certain number of times each day or that you will only use it for certain purposes (e.g., checking email, browsing the web, etc.).

2. Put your phone away when you're not using it. This will help keep you from constantly looking at it and getting distracted.

3. Make use of notification settings to customize how often you receive alerts for different types of messages (e.g., text messages, calls, emails, etc.).

4. Delete any apps that you find addictive or distracting. This will help make it easier to resist using your phone when you shouldn't be.

Some ways to manage addiction to your smartphone include setting time limits on how long you can use your phone each day, and turning off notifications for apps that you don't need to be constantly updated on. You can also try leaving your phone at home when you go out, orPutting it in a different room while you're trying to sleep. If all else fails, you can always delete the apps that are causing the most trouble. There are a few things you can do to manage your addiction to your smartphone. First, try to set some ground rules for yourself and stick to them. For example, try not to use your phone for the first hour after you wake up in the morning, or try not to use it for an hour before bedtime.

Another thing you can do is limit the amount of time you spend on your phone each day. Try setting a timer and only using your phone for a certain number of hours each day. And finally, try using an app like "Freedom" or "Cold Turkey" that will block certain websites or apps on your phone so that you're not tempted to use them. The first step is to become aware of your addiction and the triggers that set it off. For example, if you're addicted to your phone, you might find yourself checking it constantly when you're bored or when there's nothing else to do. You might also use it to avoid uncomfortable or stressful situations.

Once you know what sets off your addiction, the next step is to develop strategies for dealing with those triggers. If you're bored, for example, try occupying yourself with another activity instead of checking your phone. If you're feeling stressed, take a few deep breaths or go for a walk until the feeling subsides.

Track how many times you pick it up each day and how long you use it each time. Be honest with yourself. If you're using your phone too much, start by setting some limits on yourself. Decide when and for how long you're going to use your phone each day. Put your phone away when you're done using it or hand it over to someone else during that time period. If that's too hard, try turning off notifications for certain apps or put your phone in Airplane Mode at night so you can't be disturbed. And lastly, don't keep your phone in your bedroom at night.

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Only Health-Based Rewards: Why Wellness-Focused Incentives Drive Healthier Workplaces

Corporate rewards have traditionally focused on monetary incentives, gift cards or generic perks. However, organisations are increasingly realising that such rewards offer only short-lived motivation. Only health-based rewards, such as massages, gym bags and fitness trackers, represent a more effective approach to corporate wellness by reinforcing healthy behaviours that deliver long-term benefits.

In India, where lifestyle diseases are rising rapidly among working professionals, aligning rewards with health outcomes is no longer optional.

What Are Health-Based Rewards?

Health-based rewards are incentives designed specifically to improve or support employee wellbeing.

They focus on:

physical health
mental wellbeing
preventive care
recovery and stress relief

Unlike cash incentives, they encourage repeated healthy actions.

Why Traditional Rewards Fall Short

Cash rewards and generic gifts:

provide temporary satisfaction
do not influence daily habits
fail to support long-term wellbeing

Behavioural studies show that incentives disconnected from health goals have limited preventive impact.

The Case for Only Health-Based Rewards

Health-based rewards directly reinforce behaviours such as:

regular physical activity
stress management
recovery and self-care
preventive health participation

WHO workplace health guidelines emphasise incentives that promote sustained behaviour change.

Types of Effective Health-Based Rewards

Massages and Recovery Therapies

Massage therapy:

reduces muscle tension
lowers stress hormones
improves circulation

Monthly or quarterly massage rewards support physical and mental recovery.

Gym Bags and Fitness Gear

Practical fitness accessories:

encourage regular workouts
reduce barriers to exercise
promote active lifestyles

Visible gear reinforces identity as a health-conscious individual.

Fitness Trackers

Fitness trackers:

track steps, activity and sleep
create accountability
encourage daily movement

Data-driven feedback increases participation and motivation.

Psychological Impact of Health-Based Rewards

Health rewards create:

intrinsic motivation
positive habit reinforcement
long-term lifestyle shifts

Unlike cash, they associate rewards with self-care rather than consumption.

Impact on Employee Health Outcomes

Regular participation in wellness incentives leads to:

improved physical activity levels
reduced stress
better sleep patterns

ICMR data links activity-based interventions with lower lifestyle disease risk.

Benefits for Employers

Reduced Healthcare Costs

Preventive health rewards reduce chronic disease burden over time.

Improved Productivity

Healthy employees demonstrate:

better focus
fewer sick days
higher energy levels

Stronger Wellness Culture

Health-first rewards signal genuine organisational commitment.

EY-FICCI reports show preventive wellness programs deliver measurable ROI within 12–18 months.

Why Health-Based Rewards Work Better in India

Indian workplaces face:

long working hours
sedentary routines
high stress levels

Health rewards directly address these risks rather than ignoring them.

Aligning Rewards With Preventive Healthcare

Health-based rewards complement:

health screenings
fitness challenges
mental wellbeing programs

This integrated approach strengthens outcomes.

Avoiding Pitfalls in Reward Design

Effective programs:

avoid one-size-fits-all rewards
offer choice within health categories
ensure inclusivity

Poorly designed incentives reduce engagement.

Measuring Success of Health-Based Rewards

Success indicators include:

participation rates
health screening uptake
employee feedback
reduced absenteeism

Data-driven evaluation improves program effectiveness.

Long-Term Behaviour Change

Sustained wellness improvement requires:

consistency
reinforcement
meaningful incentives

Health-based rewards support gradual but lasting change.

Role of Leadership Support

Leadership participation:

increases credibility
boosts engagement
normalises wellness culture

When leaders embrace health rewards, employees follow.

Health-Based Rewards and Mental Wellbeing

Rewards such as massages and fitness trackers:

reduce burnout
improve mood
enhance resilience

Creating a Preventive Wellness Ecosystem

Only health-based rewards work best when combined with:

education
screenings
access to care

WHO emphasises integrated wellness ecosystems for maximum impact.

Conclusion

Only health-based rewards represent a strategic shift from short-term perks to long-term wellbeing investments. Incentives such as massages, gym bags and fitness trackers actively promote healthy habits, reduce lifestyle disease risk and strengthen workplace wellness culture. By aligning rewards with preventive health goals, organisations create meaningful engagement, healthier employees and sustainable productivity gains. Health-focused incentives are not just rewards—they are tools for lasting wellbeing.

References

Indian Council of Medical Research (ICMR) – Lifestyle Disease and Workplace Health Reports
World Health Organization (WHO) – Workplace Health Promotion and Incentives
National Family Health Survey (NFHS-5) – Adult Lifestyle Risk Factors
Lancet – Behavioural Incentives and Preventive Health Studies
NITI Aayog – Preventive Healthcare and Workforce Wellbeing
EY-FICCI – Corporate Wellness and Productivity Reports
Statista – Employee Wellness Incentive Trends

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