We're Addicted To Our Phones
With billions of smartphone users on earth, it's no wonder that phone addiction is becoming a growing problem. So what is phone addiction? And how do we curb it?
Nomophobia
Those who obsessively use their smartphone might have phone addiction. It can also be known as "nomophobia," which is the fear of not having access to a mobile device.
Unfortunately, your addiction to your smartphone could have some serious, negative effects.
Phones Are Meant To Be Addictive
Though smartphones allow us to have information at our fingertips, they are designed to be addictive. Our devices keep us constantly stimulated:
the vibrations, the alert sounds, and colors.
In fact, some have likened our phones to personal slot machines.
It's Like Gambling
Much like gambling, using our phones too much can severely change our behavior. It can affect our sleep, concentration, and creativity. As well, it can increase anxiety, stress, and feelings of loneliness and insecurity.
It can also affect our work productivity, academic performance, and personal relationships. Terrifyingly, they have the power to change our brains.
mikoto.raw Photographer, Pexels
Our Phones Change Our Brains
Using our phones too much alters the reward circuits in our brains on a chemical level. The neurotransmitter that is most affected is GABA—gamma-aminobutyric acid.
They Alter Our Neurotransmitter
As an inhibitory neurotransmitter, GABA can create a calming feeling and play a role in anxiety and fear.
When involved in addiction, it rewards substance use and strengthens those behaviors. A red flag for possible addiction is when the GABA system has undergone change. But that's not all.
Our Grey Matter Is In Danger
Have you ever heard of grey matter? Well the brain's grey matter has ties to the central nervous system which controls emotions, movements, and memory.
Studies say that phone addiction actually changes the brain's grey matter.
Just Like Other Addicts
Reportedly, some researchers have found that people who heavily use their phone have brains similar to those who struggle with substance addiction. The volume of grey matter had decreased in important parts.
So How Do We Curb Our Phone Addiction?
If you're struggling with phone addiction, there are definitely strategies you can implement to help get you back on track.
Try Wearing A Watch
Although watches are no longer as popular as they once were, wearing one might stop you from checking your phone so often.
You Won't Need To Check Your Phones
When you check your phone for the time, it's so easy to dive into your apps to check them as well.
This habitual checking often leads to a loop that sucks up your time and increases your screen time.
Simply wearing a watch will decrease your need to check your phone. It will also help you break a bad habit.
Purchase An Alarm Clock
Is your phone the first thing you look at in the morning?
If you use it as your alarm clock, then yes. Along with turning off your alarm, you will likely be greeted with a number of notifications.
Stop Doomscrolling In The Morning
Suddenly, the need to check your emails, text messages, and social media might suck you into a morning spent doomscrolling instead of preparing for the day ahead.
The solution?
Make Sure It's Not The First Thing You Do
Try replacing your phone alarms with a physical alarm clock. Again, this is about breaking the bad habit: checking your phone first thing in the morning.
Don't Rely On Your Phone For Storytelling
Have you ever been in the middle of a conversation, only to pull out your phone to pull up a picture or an article to better describe your thought?
This is another bad habit worth breaking.
Don't Use Google As A Crutch
You see, when you automatically turn to Google for answers or to help illustrate your thoughts, you're training your brain. This can affect your ability to retain information.
Use Your Words
Instead of showing someone a picture to help explain something, try to describe it as best you can instead.
This will strengthen your ability to recall information. As well, you won't need to rely on visuals for the stories you tell.
Monitor How You Use Your Phone With Your Friends
Our phones can be wonderful tools for keeping long-distance friendships alive. That said, a phone addiction can negatively affect our relationships to people in close proximity to us.
Avoid Phubbing
Have you ever heard of the term, "phubbing"? It's when you snub someone by opening your phone during a conversation with them.
Stay In The Present Moment
Many of us have been guilty of phubbing just out of habit. However, to truly engage with someone in the present moment, it might be a good idea to set some ground rules for yourself.
Put Your Phone Away
It's a good practice to put your phone away while you're in the company of others.
Being locked in to what your friends or family members are saying is so valuable—and your phone should not be the priority.
Monitor Your Screen Time
Monitoring your screen time might just be the biggest wake-up call you need. After all, time is precious. According to a 2017 study, the average American spent close to three hours a day looking at their phone.
Limit Your App Usage
Make goals to decrease your screen time and use screen time tracking apps or features to stay on track. You can also put time limits on the apps you're most addicted to.
It might take some willpower to stick by these limits, but it will be worth it in the long run.
Get Rid Of Your Notifications
It might sound simple, but go ahead and disable all of those notifications for nonessential apps. Without these notifications, you won't be constantly prompted to open up your phone.
Hopefully, this will cause fewer distractions, and allow you to check your apps manually and less frequently.
Check Everything At Once
Many of us get stuck in the habit of checking our phones multiple times an hour. However, it's recommended that you do all of your checking in one go.
Decrease Your Exposure To Your Newsfeeds
By addressing all of your messages, emails, and socials at the same time you can really cut down on screen time.
Instead of constantly reaching for your phone, you'll only be checking it a few times a day while still staying on top of everything.
Win Back Precious time
By checking your phone less, you will be able to devote more time to your work—increase your productivity or even get it done more efficiently. Saved time can also go toward doing other things, like hobbies, workouts, reading, etc.
Check that newsfeed a few times a day. That's really all you need.
Remember What Is Important In Life
Perhaps on a more philosophical level, it's important to reexamine what you want out of life. For most of us, it's likely that we don't want to scroll our lives away or be chronically online.
Don't Scroll Your Life Away
If you believe your phone addiction is hampering your quality of life, it might be time to make some changes.
Use your time wisely. Try that new hobby you've been thinking about, spend time with your friends and family, chase experiences that will help create core memories.
This is your sign to break that phone addiction for good.
