Smartphones can be incredibly productive tools for certain tasks, but sometimes we can get a little too attached to the point of obsession. Almost everyone today owns a phone, and increasing usage seems like a natural necessity for navigating modern life. But a growing number of people are finding it stressful or even unbearable to live without one. Doctors have come to call this behavioral addiction “nomophobia,” as in non-cell phone phobia, or the fear of being without a mobile device. Here’s what you need to know about phone addiction and some tips and tricks from the team here at Android Authority to combat it.
What does scientific research say?
Some may be skeptical that phone addiction is a real thing. However, several studies on the heavy use of these devices should raise eyebrows. Here are just a few shocking statistics to consider. You might still be thinking, so what if so many people can’t put their phones down? Isn’t it up to them to choose how they spend their time? Of course, people are free to make their own choices, even if they choose to have a phone instead of wearing shoes. But our ability to choose becomes clouded when we interact with something that literally rewires the brain. Our ability to choose becomes clouded when we interact with something that literally rewires the brain. The nature of addiction includes an inability to control use, a compulsion to use without realizing it, and persistence in continued use despite harmful consequences to self and others. For example, someone who smokes cigarettes may know the risks and want to quit but simply can’t without support. Likewise, overcoming phone addiction often involves awareness and a plan to reduce use with the encouragement of others.
The consequences of phone addiction
If you didn’t think phones could be as bad for you as cigarettes, you might be surprised. Chronic phone use has been shown to change our brain chemistry, such as causing dysfunction of GABA (a neurotransmitter in the brain that produces a calming or euphoric effect) and loss of Gray matter in the brain (part of the central nervous system responsible for giving the ability for individuals to control movement, memory and emotions). Researchers have noted that both brain changes are very similar to those struggling with substance use disorders. Adam Birney / Android Authority The physical signs of phone addiction are similar to substance abuse. But phone addiction doesn’t just harm ourselves. We can be so distracted by our phones that we often fail to see the most basic things, sometimes at great cost to others. An extreme example involved security camera footage from San Francisco public transit, which revealed that a gunman was able to draw his gun and wield it for a long time without anyone noticing before finally shooting a passenger. Distraction from our immediate surroundings can mean the difference between life and death.
Tips and tricks from the AA team
Here at Android Authority, phones aren’t just a hobby, they’re a full-time job. However, our team members are aware of the harm they can cause and have created strategies to help them avoid addiction. I asked them to share their best tips. The advice given can be broken down into three main strategies: limit notifications, take intentional breaks, and think critically about how you use your phone. Here are some quotes from the team on each method of fighting phone addiction.
Limit notifications
Robert Triggs / Android Authority Our smartphones are designed to be hard to put down. Technology intentionally keeps us engaged by using colors, sounds, and vibrations for notification alerts. Choosing which apps can deliver notifications or silencing them all can help avoid distraction. See how some of our team members control their notifications. “I turned off sound notifications a long time ago and have never turned them back on. I’m living my life and when I’m ready to dive into the phone, the messages are there for me to deal with. While I spend a lot of time on my phone, for work and leisure, I don’t allow notifications to distract me when I’m not on my phone. I’m much happier for it.” I choose when to pick up my phone and engage, not the other way around. “So far, I’ve only taken one step to actively reduce my phone usage, which is to put my phone on Do Not Disturb all the time. Only phone calls and alarms can ring — everything else is silent. This greatly reduces the urgency to check my phone every time it rings or rings or buzzes or drums.” “My phone is on do not disturb 100% of the time. I choose when to pick it up and engage, not the other way around. Likewise, I turn off all but basic messaging app notifications on my smartwatch and limit cross-device syncing (eg receiving phone notifications on my laptop).
Take intentional breaks
Zak Khan / Android Authority Designating a time of day when you don’t use your phone is a great way to take a routine break from your devices. See how and when some of our team members make sure to put their phones away. “I consciously ignore my phone on weekends and during family or friendly outings. I can look at the always-on screen and see if there’s anything urgent (spoiler: nothing really is), and when I’m wearing my Pixel Watch, I only get vibration from a very select few apps. My phone is close by if I need it, but it’s not a priority then. Silent notifications help a lot.” “I don’t look at my phone at all until after I shower, eat breakfast and take my daughter to daycare. A little statement of “me time” each day before the internet swoops in and messes it all up. Whatever’s in there went unattended while I slept anyway, so an extra hour or two won’t make much of a difference.” “I started putting my phone in a drawer in the evenings when I’m spending time with my wife so I don’t randomly check it and get lost on Twitter or Reddit.” “One way is to just put my phone in a completely different room of the house before I go to bed. It’s hard the first few days, but if you stick with it, you get used to not checking your phone properly as you’re trying to fall asleep.”
Be aware of your usage and rest
Edgar Cervantes / Android Authority Quitting any kind of addiction is difficult and won’t happen overnight. But taking small steps every day and being aware of how and when you use your phone is ultimately one of the best strategies for creating healthy digital habits. Here’s some insight from our team on how they consciously monitor their mobile usage. “My phone addiction is going away. There are days when I barely touch my phone because I’m enjoying relaxing time with my husband/family or working at my desk (another screen, ha!) and days when I can’t put the phone down . I’ve learned to accept the good and the bad of them, knowing that they eventually balance out.” “I’ve found that putting a widget on my home screen that shows the total time I’ve spent on the phone that day is helpful. Most days, it’s at least two hours, up to three or four, which is way longer than it should be for me. Especially when you consider that I spend most of my day in front of my computer anyway.” “While Digital Wellbeing and Screen Time are great additions to popular platforms, I think they also have the potential to outsource a bit of responsibility (eg looking at your stats, somehow ‘doing something’ when in reality you don’t Also, their very existence on your phone means you’re still on your phone). Just like phone addiction slowly escalates, fighting this addiction gets easier over time I think it’s best to reflect on what and how you use your phone and be honest with yourself. If you know why you are doing something, it will be much easier to change your bad habits for the better. Plus, spending some time thinking critically about how you use your phone means at least you’re not using it. And finally, a word of wisdom: Just as phone addiction slowly escalates, fighting that addiction also gets easier over time. I used to use my phone a lot more than I do now. But the more you set boundaries, the easier it is to not compulsively pick up your phone. I can easily go an entire weekend without even touching a smartphone if I have better things to do. But I had to start somewhere. Read more: A guide to Google’s digital well-being These are all tips from our team here at Android Authority. To recap, silence unimportant notifications, set a time of day or week when you don’t use your phone, and use visual reminders like time-of-use widgets or Digital Wellness to put your phone use in perspective and set limits on your habits. We hope this article helps you understand and overcome any phone addictions you or your friends may be dealing with.
Have you taken steps to limit your phone usage?
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Frequent questions
What are the symptoms of cell phone addiction? The line between healthy and compulsive cell phone use can be blurry. Here are some signs and symptoms of phone addiction:
Lies about smartphone use. Loved ones expressing concern. Negligence or difficulty completing tasks at work, school, or home. More and more time using a phone. Accidents or injuries due to phone use. You get angry or irritated if the phone is interrupted. Wake up at night to check a phone. Pick up the phone when they are lonely or bored. Fantastic vibrations (thinking the phone is buzzing when it’s not). Craving access to a smartphone or other device.
How can I break my phone addiction? As with any addiction, don’t expect to quit phone addiction overnight by going cold turkey. Gradually reducing the use of your mobile device each day is the best method. The Android Authority team…
