How to stop playing Pokémon Go

You know when it is time to stop. Photograph: Pedro Armestre/AFP/Getty Images

1. The first step is to admit you have a problem. (You do have a problem.)

When all you see everywhere are Pokémon, perhaps it’s time to take a step back? Photograph: TASS / Barcroft Images

2. Pick up your phone. Unlock it. Resist the urge to tap on the icon to launch Pokémon Go.

Resist. You can do it. Photograph: Samuel Gibbs for the Guardian

3. Tap and hold that icon. Stay strong now, you’re almost there.

On iOS release it and hit the small “X”.

Hit that X and get it over with. Photograph: Samuel Gibbs for the Guardian

On Android, drag that object of addiction to the top right and dump it on “uninstall”.

Release the icon and uninstall Pokémon Go. Photograph: Samuel Gibbs for the Guardian

4. Hit the button to confirm the deletion

Delete that sucker. Photograph: Samuel Gibbs for the Guardian

5. Breathe a sigh of relief. Your nightmare is almost over. Pokémon Go is gone from your phone.

Your new, Pokémon Go-free phone. Photograph: Samuel Gibbs for the Guardian

6. Now head to the Niantic website and submit your details to delete your account. So you can never go back. NEVER GO BACK.