Welcome to our digital detoxing series! A series on how to stop addictions toFortnite,Facebook,Instagram,porn,Netflix, Youtube,Tinder… Findall the posts about digital addiction. Today, let’s talk about how to quit the smartphone addiction.
- What’s the smartphone addiction?
- Addiction to smartphone, a “real” addiction?
- What’s considered smartphone addiction
- How much smartphone is too much?
- Some technology addiction facts & statistics
- Symptoms & Causes of the smartphone addiction
- Why is smartphone so addictive?
- Possible causes of smartphone dependency
- Symptoms, Causes and Signs of smartphone addiction
- Problems, impacts & bad effects of smartphone
- Some benefits of smartphone
- health problems
- impact on brain & mental health
- impact on relationships
- How to stop & quit your smartphone addiction
- Main steps and solutions to break the smartphone addiction
- Best smartphone blocker apps & functionalities
- where to seek extra help?
- To Go Further
- How to help someone with smartphone addiction
- Best books about technology addiction
- Research about technology addiction
What is the smartphone addiction?
A smartphone is a phone that can do more than just make and receive calls. Smartphones typically have a color screen and an operating system that allows you to download apps and perform other tasks.
Addiction to smartphone, a “real” addiction?
Officially an addiction?
First, let’s have a look to the DSM-5,the Diagnostic and Statistical Manual of Mental Disorders. Does it includes smartphone addiction?
There is no official diagnosis of “smartphone addiction” in the DSM-5, the most recent edition of the Diagnostic and Statistical Manual of Mental Disorders. However, the DSM-5 does include a diagnosis of “internet gaming disorder,” which could be used to describe excessive use of mobile devices for gaming purposes.
So what means “smartphone addiction”?
Smartphone addiction is a condition in which a person cannot seem to function without their smartphone. They may use it excessively, to the point where it interferes with their daily life.
What is considered smartphone addiction?
- 1. You check your phone frequently, even when you don’t need to.
- 2. You often feel the need to be online or connected to your phone.
- 3. You use your phone for activities that you know are harmful or risky.
- 4. You feel anxious or irritable when you can’t access your phone.
- 5. You neglect important tasks or responsibilities in favor of using your phone.
- 6. You spend a lot of time thinking about your phone or using it.
- 7. You use your phone to escape from negative feelings or situations.
- 8. You continue to use your phone despite negative consequences.
How much smartphone is too much?
There is no definitive answer to this question as it depends on the individual. Some people may be able to spend several hours on their smartphone without any negative effects, while others may start to experience problems after only a few minutes. It is important to be aware of how you feel after using your smartphone and to take breaks if you start to feel any negative effects.
Some technology addiction facts & statistics
Technology addiction is a growing concern in today’s world. Here are some statistics related to technology addiction:
- 1. According to a 2019 survey by Common Sense Media, 50% of teens feel addicted to their mobile devices.
- 2. A study conducted by the Pew Research Center found that 28% of adults in the US feel they are constantly online.
- 3. A survey conducted by the American Psychological Association found that 43% of Americans are constantly checking their electronic devices for email, texts, or social media updates.
- 4. A survey conducted by the Royal Society of Public Health in the UK found that social media is the most addictive technology, with 63% of respondents reporting that they check their social media accounts at least once a day.
- 5. In a study conducted by the University of Maryland, students were asked to give up all technology for 24 hours. Many of the participants experienced withdrawal symptoms such as anxiety, irritability, and even physical symptoms such as headaches.
- 6. A study conducted by the University of Gothenburg in Sweden found that excessive use of mobile phones can lead to sleep disorders, depression, and anxiety.
- 7. According to the World Health Organization, internet addiction disorder (IAD) is a real condition that can have serious negative consequences on an individual’s mental and physical health.
Is the smartphone addiction widespread?
Yes, there are many people who are addicted to their smartphones. According to a survey conducted by Pew Research Center, 81% of Americans own a smartphone and 46% say they couldn’t live without it.
Additionally, studies have shown that excessive smartphone use can lead to symptoms of addiction, such as anxiety, depression, and social isolation.
Symptoms, Causes and Signs of smartphone addiction
Why is smartphone so addictive?
There are a number of reasons why smartphones can be addictive. For one, they provide a constant connection to the internet, which can be addictive in and of itself.
Additionally, smartphones are loaded with apps that can be addictive, such as social media, games, and other content that is designed to be engaging. Finally, smartphones are always with us, which makes them convenient and easy to use, which can also lead to addiction.
Possible causes of smartphone dependency
There are many potential causes of smartphone addiction, but some of the most likely include the following:
- 1. The need for instant gratification: With a smartphone, users can get the information or communication they want immediately. This instant gratification can be addictive, leading people to use their phones more and more.
- 2. FOMO: Fear of missing out is another potential cause of smartphone addiction. People may feel the need to be constantly connected in order to not miss out on anything important.
- 3. Social media: Social media can be addictive, and the constant stream of information and notifications can lead people to use their smartphones more than they otherwise would.
- 4. Gaming: Smartphones are increasingly being used for gaming, and this can lead to addiction. Gaming can be addictive, and the constant need to achieve a high score or level can lead people to use their smartphones excessively.
- 5. work: For some people, work can be a major cause of smartphone addiction. With the ability to stay connected to work email and applications, some people may feel the need to be available for work at all times. This can lead to excessive smartphone use and addiction.
Signs & Symptoms of smartphone addiction
Now let’s see if you have the smartphone addiction problem.
- 1. You spend more time on your phone than you do talking to people in person.
- 2. You can’t go more than an hour without checking your phone.
- 3. You get anxious when you can’t find your phone.
- 4. You’ve missed important events because you were too busy on your phone.
- 5. You’ve broken or damaged your phone because you were using it too much.
- 6. You spend more money on phone accessories and apps than you’d like to admit.
- 7. You can’t imagine going a day without your phone.
Problems, impacts & bad effects of smartphone: should you quit?
What are some benefits of smartphone
Some people might say that smartphone is great because of the many features and apps that it has. Others might say that it is great because it allows people to stay connected with friends and family.But at the opposite, what can be some smartphone addiction problems addicts suffer from?
general health problems
There is no definitive answer to this question as the effects of smartphone use on health can vary greatly from person to person. Some individuals may find that using a smartphone regularly has a positive impact on their health, while others may experience negative effects. Some of the potential health effects of smartphone use include:
• Increased risk of developing cancer: Some studies have suggested that there may be a link between smartphone use and an increased risk of developing cancer.
• Increased risk of brain damage: Some research has suggested that extended smartphone use could lead to brain damage.
• Increased risk of accidents: Using a smartphone while driving, walking, or biking can increase the risk of being involved in an accident.
• Increased risk of eye problems: Some studies have suggested that staring at a smartphone screen for long periods of time could lead to eye problems.
smartphone and sleep disorder
Yes, excessive use of smartphones can create sleep disorders or problems. The blue light emitted from smartphones can suppress the production of melatonin, a hormone that regulates sleep, making it harder to fall asleep at night.
Additionally, using a smartphone before bed can stimulate the brain, making it difficult to shut down and relax. The constant notifications and alerts from smartphones can also disturb sleep by interrupting the sleep cycle. It is recommended to limit smartphone use before bedtime and to avoid using it in bed to promote better sleep.
smartphone affecting your brain & mental health: bad for brain and mental health?
Some effects of smartphone on your brain
- 1. You may become less productive.
- 2. You may become more easily distracted.
- 3. You may have difficulty concentrating.
- 4. You may find it harder to think creatively.
- 5. You may be more likely to make poor decisions.
Some effects of smartphone on your mental health
- 1. Disconnecting from the present moment: One of the most common ways that smartphones can negatively affect our mental health is by causing us to disconnect from the present moment. When we are constantly checking our phones, we are not fully engaged in what is happening around us. This can lead to feelings of anxiety and loneliness.
- 2. Increased anxiety: Another way that smartphones can negatively impact our mental health is by causing increased anxiety. The constant need to check our phones can cause us to feel anxious about what we are missing out on. This can lead to feelings of insecurity and anxiety.
- 3. Depression: Smartphones can also contribute to depression. The constant connection to social media can give us a false sense of connection to others. This can lead to feelings of isolation and loneliness.
- 4. Sleep problems: Smartphones can also interfere with our sleep. The blue light from screens can disrupt our natural sleep cycle. This can lead to fatigue and difficulty concentrating.
- 5. Addiction: Finally, smartphones can be addictive. The constant need to check our phones can become compulsive. This can lead to problems with our relationships and work.
Does smartphone cause stress and anxiety?
Yes, smartphones can cause stress and anxiety. Here are some reasons why:
- 1. Constant notifications: Smartphones are designed to constantly notify you about new messages, emails, social media updates, and so on. This can create a sense of urgency and make you feel like you need to respond immediately, leading to stress and anxiety.
- 2. Social media: Social media can be a source of stress and anxiety as it can create a feeling of inadequacy or FOMO (fear of missing out). Seeing other people’s seemingly perfect lives can make you feel like you’re not doing enough or not living up to expectations.
- 3. Information overload: Smartphones give us access to an endless stream of information, which can be overwhelming and stressful to keep up with.
- 4. Addiction: Smartphones can be addictive, leading to feelings of anxiety and stress when we’re separated from them.
- 5. Sleep disruption: Using smartphones before bed can disrupt our sleep patterns, leading to stress and anxiety the next day.
Overall, it’s important to be mindful of how much time we spend on our smartphones and to take breaks when needed to avoid stress and anxiety.
Can smartphone addiction lead to sadness and depression?
Yes, it is possible. Smartphone addiction can lead to a range of negative effects on mental health, including sadness and depression. Studies have shown that excessive use of smartphones can disrupt sleep patterns, reduce physical activity, and lead to feelings of social isolation and loneliness, which can all contribute to depression.
Additionally, constantly checking social media and comparing oneself to others can lead to feelings of inadequacy and low self-esteem, further contributing to depression. It is important to maintain a healthy balance with smartphone use and seek professional help if needed.
Dopamine and smartphone
Dopamine is a neurotransmitter in the brain that is associated with pleasure and reward. When we use our smartphones, certain activities such as receiving notifications, likes, or messages can trigger the release of dopamine in the brain, leading to feelings of pleasure and satisfaction.
However, excessive use of smartphones and the constant need for dopamine hits can lead to addiction and negative consequences such as decreased productivity, anxiety, and depression.
Research has shown that the use of smartphones can affect the brain’s dopamine system, leading to changes in mood, behavior, and decision-making. Therefore, it is important to use smartphones in moderation and be mindful of the potential effects on our brain chemistry.
smartphone effects on Focus, productivity, attention span, academic performance…
Yes, smartphones can affect focus, productivity, attention span, and academic performance in both positive and negative ways. Some potential negative effects include:
- 1. Distraction: Smartphones can be a major source of distraction, with constant notifications, messages, and social media updates pulling people away from their work.
- 2. Reduced attention span: The constant stimulation of smartphones can lead to a reduced attention span, making it difficult to focus on tasks that require sustained concentration.
- 3. Decreased productivity: Frequent interruptions from smartphone use can decrease productivity and make it difficult to complete tasks in a timely manner.
- 4. Sleep disruption: The blue light emitted by smartphones can disrupt sleep patterns and lead to poor quality sleep, which can impact cognitive function and academic performance.
On the other hand, smartphones can also have positive effects on focus, productivity, attention span, and academic performance, such as:
- 1. Increased access to information: Smartphones can provide quick access to information, which can help with research and studying.
- 2. Organization: Many apps on smartphones can help with organization, scheduling, and time management, which can improve productivity.
- 3. Learning opportunities: Smartphones can provide access to educational apps and resources, which can aid in learning and academic performance.
- 4. Collaboration: Smartphones can facilitate collaboration with classmates and professors, which can enhance learning and academic performance.
A word about ADHD and smartphone
People with ADHD may interact with smartphones differently than those without ADHD. ADHD can affect a person’s ability to focus and pay attention, which can make it harder to resist the distractions that smartphones can offer.
People with ADHD may be more likely to engage in excessive use of smartphones or spend more time on social media apps. They may also struggle with time management and procrastination, which can lead to spending more time on their phones than planned.
Additionally, people with ADHD may benefit from the organizational tools and reminders that smartphones can provide. However, they may also struggle with staying organized and keeping up with notifications, leading to feelings of overwhelm and stress.
Overall, the relationship between ADHD and smartphone use can be complex and varied. It is important for individuals with ADHD to be aware of their smartphone use and develop strategies to manage it effectively.
affecting your relationships
smartphone and self-esteem
Smartphones can have both positive and negative effects on self-esteem. Here are some ways in which smartphones can affect self-esteem:
- 1. Social comparison: Social media and other online platforms can lead to social comparison, where individuals compare their lives to others. This can lead to feelings of inadequacy, low self-esteem, and depression.
- 2. Cyberbullying: Cyberbullying on smartphones can have a devastating impact on self-esteem. Victims of cyberbullying may feel isolated and helpless, leading to depression and anxiety.
- 3. Addiction: Smartphone addiction can lead to feelings of guilt and shame, which can negatively impact self-esteem.
- 4. Positive reinforcement: Smartphones can also provide positive reinforcement by facilitating social connections and providing access to information and resources. This can boost self-esteem and confidence.
- 5. Appearance: Smartphones can also negatively affect self-esteem by causing individuals to focus too much on their appearance, leading to body image issues and low self-esteem.
Overall, the impact of smartphones on self-esteem is complex and depends on how they are used. It is important to use smartphones in a healthy and balanced way to avoid negative effects on self-esteem.
smartphone addiction leads to isolation and loneliness?
Yes, smartphone addiction can lead to isolation and loneliness. People who are addicted to their smartphones often spend a lot of time on social media and other online activities, which can lead to them neglecting their real-life relationships and social interactions. This can cause them to feel isolated and disconnected from the people around them.
Additionally, excessive smartphone use can also lead to physical isolation, as people may spend more time alone with their device than engaging in activities with others. This can ultimately lead to feelings of loneliness and social isolation.
Effects of smartphone on your relationship
- 1. Improved communication: Smartphones can enhance communication between partners, allowing them to stay in touch throughout the day.
- 2. Increased intimacy: Smartphones can help couples feel more connected by sharing intimate moments, whether through text, photos, or video chats.
- 3. Enhanced trust: Smartphones can help build trust by allowing partners to share their whereabouts, messages, and social media accounts.
- 4. Shared interests: Smartphones can help couples discover new interests and hobbies to explore together.
- 1. Distraction: Smartphones can be a major distraction during time spent with a partner, leading to less face-to-face communication and quality time together.
- 2. Jealousy: Social media and messaging apps can sometimes trigger jealousy and insecurity in relationships.
- 3. Addiction: Smartphone addiction can lead to neglecting a partner’s needs and desires.
- 4. Infidelity: Smartphones make it easier to engage in secret conversations and relationships, leading to infidelity.
How To Stop & quit Your smartphone Addiction
Finally you think you are addicted to smartphone and you are wondering how to quit it? How to break and overcome your cravings for smartphone?
Here are the best solutions, steps, supports, resources and help you can get to treat your smartphone addiction.
Main steps and solutions to break the smartphone addiction
The main steps to get rid of smartphone addiction are to set limits on screen time, be mindful of how you use your phone, and take breaks from your device.
Actually, that’s what most documentation out there is about… However, quitting a digital addiction can be a bit trickier than that.
So our team, after testing many ways, designed a bulletproof way to overcome them. Here are some clear and practical steps that are very powerful to quit a digital addiction, including smartphone:
1. Purge temptations: Get rid of smartphone
First, cleaning your life from temptations is much easier than resisting to them. Disable or delete your smartphone accounts, change the password and hide it somewhere you can’t access easily, keep your phone / computer far away… Out of sight out of mind.
Here is a video from our course the The Digital Purge. on how to add resistance to your temptations, so you become so lazy to engage with them that you give them up: