Why you may be addicted to your phone

Smartphones are ubiquitous. From staying in touch with friends on social media to catching up on news, they offer a constant stream of connection and information. But for many, this convenience can morph into dependence, which unilaterally means you are addicted.

While the temptation to constantly use them can be strong, it’s important to remember that technology is not inherently good or bad. It’s how we choose to use it that matters.

The Oxford Dictionary defines addiction as “the condition of being unable to stop using or doing something as a habit, especially something harmful.” So it is possible to be addicted to the phone.

These small, but powerful tools should not dictate our lives. By recognising the signs of excessive use and implementing strategies for healthier habits, we can maintain a balanced and fulfilling relationship with technology.

Substance addiction

While the term ‘phone addiction’ is not yet a formal diagnosis, excessive phone use exhibits behaviours similar to substance addiction.

According to Rebecca Joy Stanborough, author of the book Cell Phone Addiction, the symptoms include but are not limited to:

Nomophobia; anxiety or fear of being without your phone, Textaphrenia; fear that you can’t send or receive texts and Phantom vibration; the feeling that your phone is alerting when it isn’t.

Other signs include excessive screen time as well as social withdrawal where people neglect face-to-face interaction due to phone use.

Pros and cons of using phones

Smartphones offer a couple of benefits. They act as communication tools, entertainment platforms, educational resources, and more.

However, constant use can negatively impact our lives leading to strained relationships seeing that phone use can hinder meaningful conversations and connections.

Excessive screen time can also lead to decreased focus and poorer academic performance. Ignoring physical activity for phone use can lead to health problems.

How to break the cycle

As they say, power is in your hands and in this scenario, literally. Regaining control of your phone use is achievable and some of these steps might help;

1. Monitor your usage. One should be able to track their daily screen time to understand their habits.

2. Set boundaries by scheduling phone-free zones and times to disconnect.

3. Replace screen time with physical activities, hobbies, or social interaction.

4. Embrace digital detox. Consider short phone-free periods to re-establish a healthy balance.