There were days when we didn’t have access to the internet, at least not in the fun and enabling sense of today. We didn’t have apps for every action or thought we wanted to do. Back then, we were naturally less accessible, less connected, and our relationship with our phones was much simpler.
Our smartphones have become inseparable from our lives. We use them for communication, entertainment, learning, and working. I haven’t even begun to scratch the surface of the possibilities. We feel out of place without them.
It is even possible to feel that your phone is vibrating or ringing when it is not – a condition known as “phantom vibration syndrome”.
But what is the problem?
It is critical to note that human use of cellular technology is not the result of normal human evolution. Instead, it is the consequence of psychological and cognitive manipulations performed by technology companies. As a result, we behave compulsively when it comes to our digital habits. We often take irrational actions, despite not fully understanding why.
In addition, this continuous binge on screens can impair our cognitive, mental and physical health. An excess of information, stimulus, and distraction dumbs us down as individuals, as a society, and as humans.
Finally, all of these contradict the enormous benefits of the digital revolution. These benefits have the potential to empower us, enrich us with knowledge, and assist us in overcoming global challenges.
I’d like to add that I am using the concept of smartphone addiction loosely and less in relation to an accepted institutional definition (search Google for Nomophobia). What’s important to me is that we get to the essence of it.
Let’s begin
Here are some statistics about smartphone addiction
My interest is less in numbers and more in the complexities of people and technology. However, the numbers do a great job of providing a comprehensive picture. Here are some interesting numbers I found:
- It is estimated that 87% of users check their phone within an hour of getting up in the morning and an hour before they retire to sleep.
- 69% of users check their phones within five minutes of waking up.
- An average user checks their phone 65 times a day (and this is a conservative figure, I’ve heard worse).
- 86% of people check their devices while talking to their friends and family
It appears that all of these numbers will continue to rise over time.
If you aren’t sure where you fall on the scale, it’s time to turn your attention to your digital habits.
What makes us so addicted to our phones?
There have been many discussions about dopamine and its role in addiction. I will try to give a holistic picture of the situation, not just a neurochemical one.
Dopamine is released when a person expects pleasure, and when exposed to a variable reward, it can produce severe addiction.
This is the idea behind the slot machine. It is one of the most well-known manipulations of the human brain.The gambler pulls a handle and each time different shapes appear. He becomes hooked and cannot stop inserting coins. The casino’s goal is clearly for the gambler to leave empty-handed.
In order to make us hooked, technological companies use behavioral design, the science of developing products that change behaviors. It is based on what is called the “attention economy” – a model that increases tech companies’ revenue as a function of the amount of time we spend with their products.
It is not my intention to take away our responsibility for our actions or behaviors, but it is important to be aware.
Essentially, dopamine gives us instant satisfaction, which is why we are attracted to sources that elicit a dopamine response.
Why do we want instant gratification?
During times of boredom, stress, anxiety, or other unpleasant situations, have you noticed yourself unconsciously holding your phone?
Escapism is so readily available. It is only natural for us to turn to smartphones and social media to escape unpleasant sensations.
The mental cost of constantly checking our phones
This immediate gratification is only temporary, otherwise there would be no addiction. Instead of providing real solutions to our problems, it creates dependency.
It’s like a snowball that grows and feeds itself as our eyes are glued to the screen throughout the day.
In the digital world, smartphone addiction is the equivalent of cigarette smoking or eating impulsively.
Because we constantly run to our smartphones, we no longer have the ability to concentrate on work and creative processes. In turn it harms our livelihood and sense of fulfillment.
No, I’m not telling you to throw away your smartphone
Although I can sometimes be radical in my views, I have gradually come to accept the digital world we live in. Although technology has many complexities, it also has many advantages.
The solution here has two dimensions:
- Many people are calling for a change in the way technological companies develop their products and services. Organizations such as the Center for Humane Technology engage in a fundamental and critical discourse about the issue of humane technological development.
- Practicing mindfulness, acquiring relevant tools, and incorporating habits that allow us to operate in the digital space with more freedom.
9 ways to overcome smartphone addiction and new habits you should develop
1. The first step is to admit your addiction
There’s no shame in admitting you have a smartphone addiction. It’s okay, you’re not alone, but now that you’re aware of it, it’s easier to direct mental resources toward overcoming it. The great thing is, the more you invest in it, the faster you’ll see results.
2. Keep track of your usage
A simple and excellent way to raise awareness is to track how often you use your phone. I did that over the course of my personal process, and it made a tremendous difference for me.
Here are two apps for this purpose:
Moment: Cut Screen Time (on iPhone)
StayFree – Screen Time Tracker & Limit App (Android version)
Create spaces and time where you can disconnect
Here are two possible strategies you can try to actively pursue disconnection.
One is digital detox. A detox normally lasts between a week and a month. During this time, you reduce the amount of time you spend on your smartphone or engaging in unimportant digital activities.
The moment we temporarily disengage from our digital routine, for a sufficient period of time, we gain a great deal of insight.
Just like a nutritional detox, it recommended to conduct a digital detox once in a while.
You can read more about digital detox here
The Digital Sabbatical is another form of mindful disconnection that is ideal for anyone who cannot quit the digital world for a long period of time. Take one day off from the digital world and let yourself rest and disconnect (usually on the weekend). For those of us who constantly use technology, it is extremely important.
4. Disable notifications
We receive notifications in many forms and they mainly aim to keep us engaged with our apps. One of the most distracting is the push notifications that send us to the main screen with numerous updates about nothing important.
It is definitely a life-changing experience to turn off notifications and just see what happens. Despite some initial fear of missing something (FOMO), the nervous system quickly relaxes and we can enjoy some peace of mind.
Too scared to turn off notifications? Cancel temporarily, partially, or just the push notifications.
Whatever the case, start examining the notifications you receive and disable those you don’t need.
5. Choose apps consciously
Apps, and in particular social media, have the greatest potential to steal our time and attention. On the other hand, there are some useful apps that help us reduce screen time. it is recommended to remove applications that are not used, and to move those that we do use often to a hidden folder. It weakens the visual cues.
Read some more strategies in my article about digital minimalism
6. Set limitations
Set clear boundaries. Once we clearly decide on some guidelines for our digital usage, it is much easier to follow them. Especially if we communicate them effectively with our spouse, children, colleagues, and employers.
Here are some ideas that I encourage people to experiment with:
- Phones are not allowed in the bedroom or on the bed
- Phones are not allowed in the toilet (bored? read a book)
- Phones are not allowed at the dining table
- Early morning, no phone
- Last hour before sleep, no phone
- When you are with your child, do not use your phone
You got it.
7. If you can’t see it, it’s not there.
Whenever the phone is out of my line of sight, I don’t pick it up as often. Simple but effective. Don’t be afraid to leave your phone at home when you walk your dog or take your child to a playground. When you’re working on an important project, put it in a distant drawer.
8. Identify the triggers of your behavior
Bring conscious thought and awareness to what you feel during the day. It is a powerful and simple mindfulness tool. It is super-useful in coping with addictions and problematic habits. If we recognize why we are addicted or distracted, it is much easier for us to focus on working with our challenges rather than constantly choosing to escape.
Ultimately, this is one of the most helpful resources for those who wish to succeed in the digital age.
For beginners, it might be difficult to practice alone. You can try finding a mindfulness group or a teacher in your area.
9. Find alternative ways to cope with unpleasant emotions
It is possible to find alternative ways to deal with feelings of discomfort. This is when we find out what activates an addictive response and are able to make a conscious decision. Taking a walk in the garden, talking to someone close, staying with the feeling and letting it dissolve on its own – any decision that replaces unconscious action with appropriate.
In conclusion
Smartphone addiction is a growing problem that can have serious negative consequences on our mental and physical health, relationships, and productivity. In order to achieve lasting change, a holistic approach that addresses both the physical and psychological aspects of the problem is necessary.
You may need to limit screen time, find healthier ways to cope with boredom and stress, and establish new habits and routines that prioritize real-world connections and activities.
It is possible to break the cycle of smartphone addiction by taking a mindful and proactive approach.
It’s worth a try.
