Communication in Marriage,  Knowing Him,  Marriage,  Marriage Challenges

What to do When You Feel Ignored Because Your Husband is Addicted to His Phone

So your husband is addicted to his phone and this behavior of his is making you feel ignored as it is sucking up the quality time in your marriage?

You want to have his attention and spend some one to one time with him but he is never fully free from social media and the virtual world on his phone. You are not alone, I have personally heard this complaint from dozens of women.

Download free cheat sheet to respond effectively and help your husband get rid of his phone addiction.

How to Respond to Your Husband’s Phone Addiction

A few steps can not only let you help your husband in limiting the use of his phone but also give you quality time as a couple. Let’s see what we can do about it.

1. Remember That Today’s Phones Are Addicting

Before you go into an all-out fight mode against your husband because of the addiction of his phone, remember that today’s high tech smartphones are highly addictive. They are designed in a way to keep their audience glued to the screens.

You yourself might have experienced that while doing an important task you check social media with an intention of just checking a post or two and before you know you are lost in the world of social media.

So remember that your husband is not intentionally ignoring you to his phone rather he is helpless in front of this addiction machine.

2. Remind Yourself That Men & Women are Different By Default

We know that men and women are different by default. Something might be a matter of life or death for a woman but it might be totally unimportant for a man, and it’s natural.

Giving attention to your spouse in terms of talking and listening is second nature to women but most men are totally naïve in this department.

Due to these differences, men are women are considered to belong to different planets.

John Gray has highlighted these differences in his book “Men are from Mars and Women are from Venus”, which is a must read for every couple.

So, your husband might not be actually addicted to his phone he might just be in his MAN CAVE, as they say.

3. Communicate Your Needs & Desires Effectively

Communicating your need is difficult in a love relationship like marriage. As both husband and wife want and expect that their partner should know their need by themselves and then take an appropriate course of action to fulfill that need.

By the way, who likes asking for an emotional need to be fulfilled? Nobody.

So most probably you won’t like the idea of communicating your desires and needs regarding your husband’s phone use to him but trust me you have to talk to him and it will work hopefully.

Once you understand that there is no malice in the intention of your husband, communicating your point of view will become easier and effective.

The following course of action will help you in effectively communicating your needs and desires.

  • Do not assume anything like the assumption that your husband knows or should know your needs and feelings.
  • Find an appropriate time and tell him that you feel ignored due to his addiction to his phone.
  • While communicating use “I feel” statements instead of “You” statements. For example: Instead of saying “You are addicted to your phone and it’s ruining our relationship.” Try saying “I feel ignored and unimportant when you spend a lot of time on your phone.” By using the “I feel” statement you are taking the responsibility of your own feelings and your husband will also not go to a defensive mode which he would have gone if you had used a “you” statement.
  • Convey your message with respect and kindness

Related Article:

How to improve your communication with your spouse

4. Make an Agreement For limiting Use of Phone & Other Devices

By mutual consent set an appropriate boundary for using phones and other devices. Find a window of time where both you and your husband will put the phones and other devices away and give quality one to one time to each other.

5. Work On Your Own Life Independent Of Being a Wife or Mother

At times women lose themselves in marriage and motherhood. They do not have a life outside their marriage or motherhood so they become overly dependent on their husbands or kids for their sense of purpose and worth.

In order to have a life outside your marriage, you may try the following options.

  • Give time to yourself as a woman. Have a life other than being a wife or mother.
  • Have some girlfriends to have deep conversations
  • Start a hobby.
  • Spend some time on personal grooming.
  • Pursue one of your own dreams.
  • Learn something new.
  • Set personal goals and work towards achieving them.

Once you will start focusing your own life you will become more groomed and polished as a person, your husband will be forced to pay attention to you instead of sticking with his phone.

Tips To Help Your Husband Ditch His Phone Addiction

You cannot help your husband in getting rid of his phone addiction unless he accepts that there is an issue. By effectively communicating your point of view your husband is more likely to accepts the problem. After he accepts and is willing to change, you may help him with the following tips.

1. Monitoring Phone Usage

When people are addicted to their phones they do not realize how much time they are actually spending ong their phones. Unless they don’t realize the reality they are not going to do anything about it. Monitoring phone usage gives a clear cut picture of how much time somebody is spending on their phone.

There are apps available to monitor phone usage. Your husband may use apps like Breakfree, Menthal, Cold Turkey, Self Control, Freedom, In Moment, Space, App Detox, Off the Grid, and Anti Social to help him watch his phone use and ultimately get rid of the addiction.

2. Deleting Social Media Apps From Phone

If your husband is on social media for entertainment purposes only then he may delete social media apps from his phone. He can use social media on a laptop or desktop. This will minimize his phone usage tremendously. The point is not to leave social media altogether but make it a bit less accessible.

3. Changing Phone Screen To Black and White

Our phones are visually appealing. The more visually appealing something is the more addicting it would be. Changing the screens of your phones to black and white has helped many people minimize their phone addiction. Doing the same can help in your husband’s phone addiction.

4. Creating Tiny Habits to Limit Phone Usage

A Stanford behavior scientist BJ Fogg invented the method of tiny habits. This method is based on the fact that big change is difficult but you can achieve the change with many tiny steps.

I highly recommend watching this famous TED talk with your husband to find a way out from phone addiction with tiny habits.

5. Starting an Activity To Replace The Habit of Using Phone

Your husband may start an activity to replace his habit of using phone. He might try doing something he enjoyed in his childhood or something he always wanted to do. He may learn a new skill.

Even you can join him in this activity. Both of you will stay away from your phones, spend quality time with each other, and learn something new- A win-win for everybody.

6. Therapy

If your husband’s phone addiction is severe and he is helpless despite trying these DIY methods, then he may opt for therapy. At there is a very good resource for therapy options for phone addiction, you may check those.

In short, if your husband is addicted to his phone and you feel ignored because of his addiction, you need to devise a plan and act upon it intelligently and you will be successful by all means.

husband's phone addiction
Pin It For Future Reference


One Man’s Journey of Ditching Cell Phone Addiction

Using Grayscale To Combat Phone Addiction

Follow me on social media:


  • Sadia Akhlaque

    Again a very helpful article to be read n applied. Loved the last n the fifth point. Keep up the work 👏👏

  • Cynthia

    I dont think this will work. I will try this. He always tells me that he pays the mortgage and bills and that he has the right to do what ever he wants. He thinks im trying to control him! I swear he picks up his phone like every 10 minutes and sees the same things on IG. Its annoying already!!

    • seemabzakir

      You are rightly annoyed Cynthia. At times our loved ones can be annoying but generally theres no malice in their actions. Give it a try hopefully it will work. Thanx for sharing your opinion n keep visiting.

  • Pratima Tarun

    Looks impressive!!!! Thinking to try them… Hope it works. It’s really annoying to see him glued to phone throughout day n night.

    • seemabzakir

      Thanx for commenting Pratima. I can understand how annoyed you must be feeling. I hope the article will help you.

Leave a Reply

Your email address will not be published. Required fields are marked *