Phone Addiction

Cell phone use became popular in the 1990s and has become essential in our everyday lives over the last several decades. In the U.S., 46% of adults state they cannot live without their iPhone, Android, or other smartphone.

With endless information, goods, and entertainment at our fingertips, it can seem difficult to put it down. While we are more “connected” than ever, we find ourselves disconnected from those around us and lonelier than ever.

But what determines when smartphone use has fallen into the category of behavioral addiction?

What Is Phone Addiction?

Phone addiction is a type of behavioral addiction that occurs when users experience a compulsory need to continue using their smartphones despite negative consequences, which can include symptoms that mirror withdrawal.

As an additional consideration, smartphones allow access to many platforms, such as social media, news outlets, games, gambling, etc., and can create multiple addictions through one device.

How Prevalent Is Phone Addiction?

Roughly 90% of Americans have some type of mobile phone (77% are smartphones), and of that, 47% of respondents report being addicted to them.

There are apps for all interests, so it is easy for people to become distracted and eventually obsessed with checking and using their phones.

Phone addiction is becoming so prevalent that “nomophobia,” or the fear of being without your phone, is now negatively affecting 66% of the population.

Even 66.4% of children spend 4 or more hours per day on their phones, which can lead to addictive behaviors starting at a young age.

Phone Addiction VS. Overuse

Overuse of phones may look like an addiction but what differentiates the two? With many people utilizing their phones for work, shopping, navigation, reading, gaming, and communication through calls and text messages, it is easy to find yourself with a phone in your hand most of the time.

Being able to “unplug” and set your phone aside to have quality time with family and friends or perform self-care is vital to mental and physical health. If you find yourself becoming anxious when away from your phone or obsessively checking it even when you try not to, you may have a phone addiction.

Signs of Phone Addiction

Phone addiction can cause a whole slew of signs and symptoms that negatively impact people’s lives. Recognizing these signs early and getting help can prevent addictions before they get out of hand or even dangerous.

Physical Symptoms

Excessive phone use can impact your physical well-being through inactivity, poor posture, and repetitive movements.

Some physical symptoms include:

• Muscular atrophy, pain, or stiffness
• Thumb or wrist pain
• Neck pain
• Eye strain or blurry vision
• Insomnia or sleep disturbances (e.g., waking in the night to check for notifications)

Behavioral Symptoms

Close friends or family members can often recognize phone addiction through behavioral symptoms.

Some behaviors to look out for are:

• Compulsive checking
• Anxiety or irritability without a phone
• Decreased concentration
• Hindered school or work performance
• Risky behaviors such as phone use while driving

Emotional Symptoms

Like any addiction, phone addiction can greatly impact your emotional state, leading to developing or exacerbating mental health issues. Excessive phone use can also affect the ability to regulate emotions, potentially hurting relationships.

Common emotional symptoms of phone addiction include:

• Irritability
• Depression
• Anxiety
• Anger
• Poor impulse control
• Low self-esteem

Phone Addiction Causes and Risk Factors

Similar to drugs and alcohol, phones are addictive. While we are all capable of becoming addicted to a substance or behavior, some are at a higher risk than others due to internal or external factors.

Psychological Factors

Your mental state can majorly impact the likelihood of becoming addicted to your phone. Teens and young adults are at a formative stage and, therefore, more vulnerable to developing an addiction to their phones.

Others with mental disorders or high levels of stress may begin to rely on their phone as a distraction or outlet.

Some psychological risk factors include individuals dealing with one or more of the following:

• Escapism (desire to escape real-life issues or stress)
• Social anxiety
• Poor self-image
• Depression
• OCD (obsessive-compulsive disorder)
• ADHD (attention-deficit hyperactivity disorder)

Design and Technology

The reality is this: Phones were designed to be addictive. Apps track your likes and activities to target your specific interests and use science-based techniques to get and keep your attention.

Some of these features include:

• Endless scrolling or streaming
• App notifications
• Targeted content or ads
• Release of dopamine from “likes” or other social media validation
• Preying on your fear of missing out (FOMO)

Social and Environmental Factors

Internal factors such as age and gender, as well as external factors such as environment and friends/colleagues, can affect the amount of time you spend using your phone.

Especially amongst teens, if all their friends are using social media apps, they are much more likely to become involved and seek acceptance from peers. Introducing phone usage at a young age can also increase the likelihood of an addiction forming later on.

Effects of Phone Addiction

Phone addiction can negatively affect your life mentally, physically, emotionally, and practically. Like with any addiction, it may start out seemingly under control, but the negative effects begin to spread to other areas of your life over time and ultimately deteriorate every aspect.

Mental Health Issues

While mental health disorders can lead to phone addiction, phone addiction can also cause mental health disorders, creating a toxic cycle.

Mental health issues that can be caused by phone addiction are:

• Depression
• Anxiety
• OCD
• Low self-esteem
• Social anxiety
• Decreased impulse control
• Difficulty regulating emotions

Physical Health Problems

Phone addiction not only negatively impacts your mental state but also impairs your physical well-being.

Physical health issues that can arise from phone addiction are:

• Reduced attention span
• Memory loss
• Sleep disorders
• Fatigue
• Auditory illusions (constantly thinking you hear notifications)
• Impaired cognitive functioning

Impact on Relationships and Daily Life

After mental and physical deterioration, the negative effects of phone addiction start leaking into other aspects of our lives. Relationships with family and friends, careers, or schooling can decline and suffer.

Additionally, phone addiction may affect daily life through the following:

• Poor work or school performance
• Increased conflict with family members or friends
• Decreased social interactions (or complete isolation)
• Loneliness
• Neglecting responsibilities
• Loss of relationships

Do I Have a Phone Addiction?

If you are reading this article, you may be wondering if you or a loved one has a phone addiction.

A key step is to give yourself time to self-reflect on your thoughts and behaviors regarding smartphone usage and consider whether you might be struggling to manage your behavior.

You can also take a self-assessment, such as the Smartphone Compulsion Test from Saint Anselm College (via Dr. David Greenfield, Center for Internet and Technology Addiction). An assessment can give you an idea of how problematic your phone use has potentially become.

If you aren’t sure you can be objective with a self-test, your physician can likely assess you during a virtual or in-person appointment.

Feedback from friends, family, or peers can also be useful for a more objective point of view.

When to Seek Help for Phone Addiction

If phone use negatively impacts your life and you cannot stop, you should seek help.

Addictive behaviors can be harder to break over time, so it is best to begin counseling with a mental health professional as soon as possible.

Warning signs that your excessive phone use is leaning toward addiction include:

• Feeling anxious or irritable when you don’t have your phone with you
• Having trouble cutting back on phone usage, even when you try
• Checking your phone compulsively, even when it’s not necessary or appropriate
• Relying on your phone to relieve feelings of stress, loneliness, or depression
• Frequently losing track of time while using your phone
• Experiencing physical issues from excessive use (e.g., eye strain, headaches, insomnia)
• Neglecting responsibilities or personal relationships in favor of being on your phone

Phone Addiction Treatment

Due to increasing AI and smartphone technology, phone addiction is on the rise. With phone usage being built into our society and even becoming a necessity, sometimes, it can be difficult to avoid.

There are various methods of treatment depending on the level of your addiction. Self-guided treatment, therapy, and support groups can all help decrease/manage phone use over time.

Therapy and Counseling

Many addictions develop due to untreated mental health conditions. Therapy or counseling can help identify underlying causes that may have led to phone addiction and treat the root cause rather than just managing symptoms.

It can be difficult to identify unhealthy behaviors or thoughts in yourself, so having a mental health professional provide insight and feedback can be very beneficial.

Some specific types of therapy/treatment for addressing phone addiction include:

• Cognitive-behavioral therapy (CBT)
• Motivational interviewing (MI)
• Individual, group, or couples therapy
• Medication (e.g., antidepressants) to treat related symptoms

Support Groups

Finding a community that understands what you are going through and can help encourage and hold you accountable is a great way to help ensure success in your recovery journey. These support groups may be in person or online.

Some examples are as follows:

• Digital detox programs
• 12-step programs
• Internet Tech Addiction Anonymous (ITAA)

Self-Help Strategies for Fighting Phone Addiction

Once you identify unhealthy behaviors surrounding your phone usage, it is a good time to implement boundaries to prevent an addiction from forming.

Even after addictive behaviors have begun, you can start changing your habits to rewire your brain into healthier practices.

1. Reducing Phone Use
   • Setting personal screen time limits
   • Setting screen limits within your device
   • Removing addictive apps
   • Turning off notifications
2. Create or Reinforce Healthy Habits
   • Charging phone outside of your bedroom
   • Exercise
   • Meditation
   • Creating “no phone” areas in your home
3. Implement a Digital Detox
   • Stop phone use entirely
   • Follow a digital detox program online

Guidelines for Parents to Help Children Avoid Phone Addiction

Children are often introduced to screens at a young age in today’s high-tech world. While digital literacy is increasingly important—especially with some standardized testing now taking place on computers—it’s crucial to distinguish between healthy and harmful screen use.

Establishing boundaries early, as soon as your child gains access to a phone, is essential. To promote healthy habits, you can start by setting time limits for phone use and designating a central location, like the kitchen, for charging phones overnight.

Consider delaying giving your child a phone until it’s necessary. If a phone is needed for safety reasons, opt for a “dumb phone” or a basic device without internet access or addictive apps.

Since addictive behaviors can develop early, these preventive measures are a critical first line of defense to help protect your child from developing phone addiction now or in the future.

Get Your Life and Time Back from Phone Addiction

Having a phone addiction can control your life, claim your valuable time, and damage your relationships. Although phone use is difficult to avoid completely in our society, you can achieve balance through counseling and/or treatment.

Not sure where to start? Check out SAMHSA’s online treatment locator or call their helpline at 1-800-662-4357 (HELP) to connect with resources and support.