Adam Birney / Android Authority
Smartphones can be incredibly productive tools for certain tasks, but sometimes we can get a little too attached to the point of obsession. Today, almost everyone has a phone, and increased use seems like a natural necessity to navigate modern life.
But a growing number of people find it stressful or even unbearable to live without one. Doctors have begun to call this behavioral addiction “nomophobia,” as in cell phone non-phobia or the fear of not having a mobile device. Here’s what you need to know about phone addiction and some tips and tricks from the Android Authority team to help you fight it.
What the scientific research says
Some may be skeptical that phone addiction is a real thing. But several studies on the heavy use of these devices should raise eyebrows. Here are some shocking statistics to consider.
You can still think, what if so many people can’t put away their phones? 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 is clouded when we interact with something that literally rewires the brain.
Our ability to choose is clouded when we interact with something that literally rewires the brain.
The nature of addiction involves an inability to control use, a compulsion to use without awareness, and the persistence to continue using despite harmful consequences to self and others. For example, someone who smokes cigarettes may know the dangers and want to quit, but simply can’t without support. Similarly, overcoming phone addiction often involves awareness and a plan to reduce use with encouragement from others.
The consequences of phone addiction
If you didn’t think phones could be as bad for you as cigarettes, you might be in for a surprise. Chronic phone use has been shown to alter our brain chemistry, including dysfunction of GABA (a neurotransmitter in the brain that produces a calming or euphoric effect) and a loss of gray matter in the brain (a part of the nervous system central responsible for allowing people to control movement, memory and emotions). Researchers have noted that both brain changes are very similar to those who struggle with substance use disorders.
Adam Birney / Android Authority
The physical signs of phone addiction resemble substance abuse.
But it is not only ourselves that is harmed by phone addiction. We can get so distracted by our phones that we often miss the most basic things, sometimes at great cost to others. One extreme example included footage from San Francisco transit security cameras, which revealed that a shooter was able to draw his gun and wield it for a long time without anyone noticing before finally shooting another passenger. Being distracted 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. Even so, 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 tips given can be broken down into three basic strategies: limiting notifications, taking purposeful breaks, and thinking critically about how you use your phone. Here are some quotes from the team about each method to fight phone addiction.
Limit notifications
Robert Triggs / Android Authority
Our smartphones are designed to be hard to put down. Technology keeps us engaged on purpose by using colors, sounds and vibrations for notification alerts. Selecting which apps can send notifications or silencing them all can help prevent distractions. Here’s how some of our team members control their notifications.
“I turned off audible notifications a long time ago and have never turned them back on. I live my life and when I’m ready to dive into my phone, the messages are right there for me to deal with. Even though I still go through a lot of time on my phone, for work and play, I don’t let notifications distract me when I’m not on my phone. I’m much happier because of it.”
I choose when to pick up the 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 It greatly reduces the urgency to check my phone every time it rings, rings, rings or wobbles.”
“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 key messaging app notifications on my smartwatch and I limit syncing between devices (eg receiving notifications from my phone on my laptop).
Take deliberate breaks
Zak Khan / Android Authority
Setting aside a time of day when you don’t use your phone is a great way to take a routine break from your devices. Here’s how and when some of our team members make sure to put their phones away.
“I consciously ignore my phone on the weekends and when I’m out with family or friends. I can look at the always-on screen and see if there’s anything urgent (spoiler: there really isn’t), and when I’m carrying my Pixel Watch, I only get a vibration from a few very select apps. My phone is nearby if I need it, but then it’s not a priority. Silent notifications help a lot.”
“I don’t even look at my phone until after I shower, eat breakfast, and take my daughter to daycare. A little ‘me time’ statement every day before the internet comes in and messes it all up. Anyway, the whatever was there went unnoticed while I was asleep, so an extra hour or two won’t change much.”
“I started putting my phone in a drawer at night when I’m spending time with my wife to prevent her from randomly checking it and getting lost on Twitter or Reddit.”
“One way is to put my phone in a completely different room in the house before I go to bed. It’s hard the first few days, but if you stick to it, you get into the habit of not looking at your phone while you’re trying to fall asleep -has”.
Be aware of its use and be easy on yourself
Edgar Cervantes / Android Authority
Breaking any type 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 establishing healthy digital habits. Here are some ideas from our team on how they consciously control their mobile usage.
“My phone addiction ebbs and flows. There are days when I barely touch my phone because I’m enjoying some relaxing time with my husband/family or I’m working at my desk (another screen, ha! ) and days when I can’t seem to put my phone down. . . I’ve learned to embrace the good and the bad of these, knowing that they eventually balance out.”
“I found that putting a widget on my home screen that shows the total time I spent on my phone that day is helpful. Most days, it’s at least two hours, up to three or four, which is a lot more than it should be for me, especially considering I spend most of my day in front of the computer.
“While digital wellness and screen time are nice additions to popular platforms, I think they also have the potential to outsource a bit of accountability (eg, looking at your stats, you’re somehow ‘doing something” when you actually don’t). Also, its very existence on your phone means you’re still, er, on your phone).
Just as phone addiction grows slowly, fighting this addiction also gets easier with time
I think it’s better to reflect on what and how you use your phone and be honest with yourself. If you know why you do something, it will be much easier to change your bad habits for better ones. Also, spending some time thinking critically about how you use your phone at least means you’re not really there.
And finally, a word of wisdom: just as phone addiction grows slowly, 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 will be to not pick up the phone compulsively. I can easily go an entire weekend without even touching a smartphone if I have better things to do. But it had to start somewhere.
Read more: A guide to digital wellness from Google
Here are all the tips from our Android Authority team. To recap, silence unimportant notifications, have a set period of the day or week when you don’t use your phone, and use visual reminders like Screen Time widgets or Digital Wellbeing to put your phone use into perspective and set limits on your habits. We hope this article helps you understand and overcome any phone addiction you or your friends may be suffering from.
Have you taken any steps to limit your phone usage?
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Frequently asked questions
What are the symptoms of cell phone addiction?
The line between healthy and compulsive mobile use can be blurry. Here are some signs and symptoms of phone addiction:
- Lie 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 the use of the telephone.
- Getting angry or irritated if phone use is interrupted.
- Getting up at night to check a phone.
- Reach for the phone when you are lonely or bored.
- Phantom vibrations (thinking the phone is ringing when it’s not).
- Desire for access to a smartphone or other device.
How can I break my phone addiction?
As with any addiction, don’t expect to break your phone addiction in one day by going cold turkey. Gradually reducing the use of your mobile device each day is the best method. The Android Authority team…