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Smartphones enable us to manage almost every aspect of life. But the constant bombardment and overload of information can lead to agitation and anxiety. Many experts liken the “pull to refresh” feature to slot machines that, when combined with notifications, will keep you coming back for more.
As our homes continue to fill with so-called smart tech that turns every screen into a billboard, many users are breaking their smartphone addiction with a digital detox supported by the popularity of dumbphones.
Are you ready to resist the power of the best iPhones and Androids out there? Join us as we offer tips and best practices on how to get rid of a phone addiction.
Key Takeaways
- 71% of people spend more time on their phone than with their partner.
- 44% of teens admit that not having their phones gives them anxiety.
- US adults check their smartphone 144 times per day.
- 56.9% of Americans admit they’re addicted to their phones.
- Tracking your phone and app usage and disabling notifications can help you beat smartphone addiction.
What Is Smartphone Addiction?
Smartphone addiction can be found everywhere. From the couple who should be enjoying a romantic meal or vacation to the dog walker on a hot sunny day, they are often face down on their smartphone.
But victims of smartphone addiction are often coerced by algorithms and notifications that keep them scrolling.
With 44% of teens admitting that not having their phones gives them anxiety, getting over phone addiction is becoming a priority.
According to a July 2023 study of iOS users in the US, young mobile users aged 16-25 received an average of 161 notifications from their Messages app per week. Snapchat and Discord notifications came in second and third place with 156 and 136 average weekly notifications, respectively.
This year, the EU is currently investigating Facebook and Instagram over possible addictive effects on children.
Although the problem has worsened, many users are beginning to identify the symptoms much quicker and try to break their cell phone addiction.
Warning Signs & Phone Addiction Symptoms
With the average American checking their smartphone more than 144 times per day, phone addiction is becoming impossible to ignore. Research on mobile phone addiction suggests that social media is becoming the new smoking.
Surgeon General Dr. Vivek Murthy recently stated that apps that are addictive by design should carry a warning label similar to what we currently see on packets of cigarettes.
Exclusive: Surgeon General Dr. Vivek Murthy speaks on TODAY about his push for social media to require a warning label and the mental health concerns of social media.
“A warning label would help parents to understand these risks,” @Surgeon_General tells @SavannahGuthrie. pic.twitter.com/YAz7fb8mJ8
— TODAY (@TODAYshow) June 17, 2024
Early Signs of Smartphone Addiction
Identifying the warning signs and symptoms is the first step to helping you break the habit.
Do you ever lose two hours of your life scrolling TikTok videos but unable to recall the content you have just consumed? Or do you constantly feel the urge to reach for your phone to respond to texts, emails, or app notifications?
The moment you find yourself doing more of the above than interacting with friends and family face-to-face, it might be time to reassess and ask yourself, are you using your device, or is your device using you?
"Are you using your device, or is your device using you?" – Denzel Washington on #fakenews pic.twitter.com/nB5igtHOnO
— BBC News (World) (@BBCWorld) February 9, 2017
Virtual Relationships
Do you find yourself repeatedly swiping to the right on dating apps, taking multiple selfies and photos of your food, and curating a narrative of an ideal life on social networking sites?
If this sounds familiar, you might be spending too much time in a fake virtual world as the main character speaking with virtual friends and bots rather than in real-life relationships.
The rise in addiction to smartphones should be of no surprise, considering that 71% spend more time on their phone than with their partner.
However, none of this is real and can leave you feeling disconnected and isolated from loved ones.
Anger and irritation surface if your phone use is interrupted as you sink deeper into a dark place. This is another sign that you need help in beating phone addiction.
Information Overload
Doomscrolling is one of the most destructive habits of device addiction, and it’s all by design.
The infinite scroll uses a hook model that exploits your brain’s pursuit for instant gratification. The more you scroll, the newer content you get, which triggers a dopamine release. Every drag of your thumb across the screen promises something new and exciting.
Problems typically occur when your brain has more sensory information than it can process. This can trigger warning signs, such as irritability, anxiety, and extreme mood swings.
Online Compulsions
When trapped inside dopamine feedback loops, the effects of phone addiction often spark compulsive behaviors that feed your digital habits. This can usually manifest in addictions to porn, online gambling, shopping, and continuously comparing yourself to someone else.
Whereas an addiction to drugs will quickly drain your bank account until you have nothing left, digital vices will keep loading on your screen unless you break the cycle.
Sadly, it usually takes increasing loneliness and depression to take hold of a victim before they recognize they have a problem, by which time it feels too late to change their ways.
How to Stop Your Phone Addiction: Step-By-Step Guide
So, how to get rid of smartphone addiction and get back to the real world?
Track & Monitor Your Smartphone Usage
A digital detox can help you get back on track, but it will only deliver short-term results.
Unfortunately, it won’t be long until you drift back to your old habits. Your recovery should begin by identifying what is causing your smartphone dependence and how much time you spend on your device. This will help you uncover which applications are the biggest time-stealers.
Apple Screen Time and the Digital Wellbeing app will allow you to see how many hours a week you spend in the company of Facebook, Instagram, Snapchat, WhatsApp, TikTok, Twitter, YouTube, and Reddit.
Learning how many hours a week you are wasting should be enough to inspire you to take necessary action.
Set Limits & Block the Biggest Distractors
If you lack the discipline to remove time-stealing apps from your phone, some apps will help you block your biggest distractors or allow you to set time limits.
The most popular are Offtime, Moment, Breakfree, and Flipd. But there is a certain irony of downloading more apps to stop you from using others.
Turn off Intrusive Notifications
Finally, turn off the intrusive notifications that encourage you to reach for your phone.
Removing alerts and apps that keep you trapped in an endless scroll will dramatically improve your chances of breaking the spell or curse big tech has over you.
Better Take Action Now
There are many effective strategies on how to break a phone addiction and reclaim your focus. Learning how to get rid of phone addiction is something you should tackle in a series of small steps.
You could begin by ensuring your smartphone is face-down on the table and in silent mode during mealtimes.
How did this make you feel?
My journey with overcoming phone addiction began by activating “Monk Mode” during the mornings when I need to be creative and productive.
When I need to write an article, I remove every digital distraction that will risk derailing my efforts. Everything from email to Slack is closed, and my iPhone is in a drawer.
Apple focus mode will prevent any notification from interrupting my flow, ensuring I achieve three hours of unbroken focus to complete the task.
Only when my goal is achieved do I allow myself the guilty pleasure of a cheeky scroll.
The Bottom Line
Binary thinking continues to fuel polarization and division in the world by promoting the belief that there are two sides, and you can only pick one. Stopping phone addiction is not about going cold turkey, as this would lead to further isolation and disconnection from the world around you.
Understanding that your smartphone, apps, and algorithms know you better than you know yourself can leave you vulnerable and exposed. But just like food or alcohol, too much of anything is bad for you, and overcoming phone addiction is all about moderation.
So, if quitting phone addiction can lead to improved focus and better overall well-being, the only question that remains is, what are you waiting for?
FAQs
Why are people addicted to their phones?
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How to avoid using the phone too much?
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References
- Screen time: US teens’ and parents’ experiences, approaches | Pew Research Center (Pewresearch)
- U.S. Gen Z social apps notifications 2023 | Statista (Statista)
- Cell Phone Usage Statistics: Mornings Are For Notifications (Reviews)
- TODAY on X (X)
- BBC News (World) on X (X)
- Smartphone Relationship Survey: 71% of People Spend More Time With Their Phone Than Their Romantic Partner – SellCell.com Blog (Sellcell)
- Use Screen Time on your iPhone or iPad – Apple Support (UK) (Support.apple)
- Digital Wellbeing – Apps on Google Play (Play.google)
