Are We Addicted to Our Phones?

I’ll admit it: I’m addicted to my phone.

But I’m not alone, am I? Many of us have developed an almost instinctive habit of reaching for that glowing rectangle. Need directions? Open up the map app. Want some music? Dive into a streaming service. Our phones have become our entertainment hub, weather station, communication device, and even our stress relief tool.

A survey of over 2000+ adults in the United States found that 41% admitted to finding screen time management challenging.

But is all this phone usage really a problem? Should we be concerned about our screen time? The fact that phone brands themselves are nudging us to cut back on social media and track our screen time might be a hint.

While our phones keep us connected, they might also be disconnecting us from real life. In 2024 globally, people averaged 6 hours and 40 minutes of screen time per day. The term 'screen time' is used broadly here, but to be specific, the average American spends 4 hours and 37 minutes looking at their phone every day. Experts, however, recommend spending no more than two hours per day on screens. So, we could all benefit from spending less time on our phones.

I will add that Phones are incredibly useful. They are indispensable tools that help us navigate, stay informed, and manage our lives. However, many of the apps we can’t seem to get enough of are designed to deliver dopamine hits, making them as addictive as candy – if not more.

The Dopamine Effect

One big reason it's easy to get lost in scrolling is dopamine, the brain's "feel-good" chemical. When we experience something pleasurable, dopamine is released, reinforcing behaviors and making us want to repeat them.

Every like, comment, or new post on social media acts like a tiny reward, triggering a surge of dopamine. This makes you feel good and reinforces the habit, keeping you scrolling. It's a cycle designed to keep you hooked, much like a slot machine entices you with the promise of the next big win.

App developers know this well and use a variety of psychological tricks to keep you engaged. Features like endless scrolling and push notifications are all designed to deliver regular doses of dopamine, ensuring you come back for more.

While some dopamine can be good, too much can lead to addiction. Our brains start to crave these constant rewards, making it harder to focus on other activities and even impacting our mental health. This is why it's so important to find a balance and be mindful of our screen time.

Is Screen Time Bad for Adults?

Yes. I’m not going to beat around the bush with this one. A 2022 study came to these conclusions:

Physical Health Impact:

• Increased risk of obesity and cardiovascular disorders.

• High blood pressure, insulin resistance, and decreased HDL cholesterol.

• Eye strain, impaired vision, and headaches.

• Musculoskeletal issues and reduced bone mineral density.

• Negative impact on sperm viability and motility.

Psychological Health Impact:

• Increased stress, anxiety, and depressive symptoms.

• Suicidal tendencies linked to poor sleep quality and screen addiction.

• ADHD symptoms exacerbated by excessive screen time.

• Negative thought patterns and lower life satisfaction.

Sleep Patterns:

• Disruption of circadian rhythms due to blue light exposure.

• Reduced melatonin production, leading to poor sleep quality.

• Increased daytime fatigue and lower academic performance.

Behavioural and Societal Effects:

• Decreased face-to-face interactions and social support.

• Higher rates of cyberbullying, particularly among young women.

• Increased likelihood of addictive behaviours and internet addiction.

• Lower levels of resilience and increased life stress.

What if Scrolling is Your Mental Break?

For many, scrolling through their phone serves as a mental break, a way to escape the stresses of daily life. But is our brain really relaxing? Research suggests otherwise. Instead of providing true rest, excessive screen time can actually increase stress and anxiety. It also can lead to less true connection IRL.

That mental break you are looking for can actually leave you feel less connected, more anxious, and lead to negative thoughts.

The Search for Balance

So, what’s the alternative? We can’t just abandon our phones. They’re too integrated into our daily lives. But we can find a balance. If the average person is on their phone almost 4+ hours a day, what would it feel like to cut that time in half? It isn’t impossible, and in fact you may be surprised at how quickly you can do this.

Of the ways we tend get locked into our screen, here are the top three:

Watching TV/Videos: 3 hours 16 mins

Gaming: 1 hour 46 mins

Social Media: 1 hour 27 mins

The common theme is that these are generally passive forms of entertainment. On average, content creation takes about 14 minutes and is not included in social media.

The first step is to identify what keeps you glued to your phone. You can easily check this in your phone settings. If numbers motivate you, you can track this and aim to gradually reduce your screen time each week. This approach is particularly helpful for those who find it challenging to quit abruptly.

If overall you feel your relationship with your phone is not healthy building healthy habits will helpful with less focus on the numbers.

Here are a few tips to help you reclaim some of your time from your screen:

1. Set Boundaries: Define clear rules for when and where you use your phone. Maybe it’s no phones at the dinner table or keeping them out of the bedroom.

2. Use Tools to Limit Use: Apps and settings can help you track and reduce your screen time. Features like “Screen Time” on iPhones or “Digital Wellbeing” on Androids are great starting points.

3. Create Phone-Free Zones: Designate certain areas in your home as phone-free. This can help you cultivate spaces where you can truly unwind and connect with those around you.

4. Find Offline Activities: Rediscover hobbies and activities that don’t involve screens. Read a book, go for a walk, or start a new craft. Engaging in these activities can provide the mental break your brain needs. Read this book if you need extra help: How to Break Up with Your Phone, The 30-Day Plan to Take Back Your Life, by Catherine Price

5. Practice Mindfulness: Incorporate mindfulness practices into your routine. This can be as simple as taking a few deep breaths, meditating, or just being present in the moment. Mindfulness helps you become more aware of your actions and habits. This reduces impulsive behavior, like checking your phone out of habit or boredom. Not sure you can do this? You may like this app, that leads you through a breathing exercise every time you attempt to open apps you’ve decided to flag.

6. Schedule Digital Detoxes: Regularly unplug from your devices. Whether it’s a few hours a day, a full day each week, or a weekend getaway, these breaks can help you reset and recharge.
   

I’ll end on this: you are not alone. Many people struggle with this, so much so that there is a growing industry for digital detox vacations. People now pay to leave their phones behind.

As much as we want to convince ourselves that phones are helping us stay connected, they often do the opposite. They disconnect us not only from the people in our lives but also from our surroundings and experiences.

Now, close whatever screen you are reading this on, and go outside, read a book, or hang out with a loved one. Your brain and happiness will thank you for it.