Ref: Yildirim, C. & Correia, A. (2015). Exploring the dimensions of nomophobia: Development and validation of a self-reported questionnaire. Computers in Human Behavior, 49, 130-137.
The nomophobia test
What can we do?
Fear of losing instant communication - Have a Covid-safe “in-person” catch up with a friend or family member. Use an “out of office” message. Set response expectations on emails.
Fear of disconnection from online identity - Turn off notifications. Delete an app.
Go talk to co-located colleagues instead of posting on intranet.
Fear of not being able to access information instantly - Read a book or look at a map. Ask someone for advice on whatever you need information on. If possible, visit a library and research a topic for interest. Enjoy the space, talk to a librarian! Interview a subject matter expert for a work project
Fear of losing peace of mind without convenience of smartphone - Go for a walk in nature. Do a meditation. Do both with one of Logan’s walking meditations! Take regular breaks and fill them with something that empowers you.