- What is the smartphone addiction?
- What is considered smartphone addiction?
- How much smartphone is too much?
- Some alarming smartphone addiction statistics
- Symptoms & Causes of the smartphone addiction
- Symptoms & Signs of smartphone addiction
- Possible causes of smartphone dependency
- Why is smartphone so addictive?
- Problem, bad effects & consequences of smartphone
- creating general health problems
- affecting your brain & mental health
- affecting your relationships
- How to stop your smartphone addiction
- Main steps and solutions to break the smartphone addiction
- Best smartphone blocker apps & software
- Best books to quit smartphone
- where to seek extra help?
Am I Addicted To smartphone?
Welcome to our digital detoxing series! A series on how to stop addictions to Fortnite, Facebook, Instagram, porn, Netflix, Youtube, Tinder… (find them all here).
Today, let’s talk about 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.
smartphone, a “real” addiction?
Officialy an addiction?
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 is the 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 alarming smartphone addiction statistics
There is no definitive answer to this question as it is difficult to measure smartphone addiction accurately. However, some estimates suggest that around 5-10% of people may be addicted to their smartphones. This figure may be even higher in certain populations, such as young adults and teenagers. Symptoms of smartphone addiction can include excessive use of the device, an inability to limit time spent on it, and feeling anxious or irritable when not using it. It can also lead to social, work, and relationship problems.
Symptoms & Causes of the 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
- 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
- 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.
Problem, consequences & bad effects of smartphone
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.
affecting your brain & mental health
- 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.
Is smartphone bad for 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.
affecting your relationship
If you are not careful, your smartphone can have a negative effect on your relationship. If you are constantly checking your phone or talking on it, your partner may feel like you are not really present. This can lead to feelings of disconnection and resentment. It is important to be mindful of how much time you are spending on your phone and to make sure that you are still making time for your partner.
How To Stop Your smartphone Addiction
So 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, ressources 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.
That’s what most documentation outhere 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
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:
Click here if you want to see more of the Digital Purge!
2. Spot & Reveal your emotional triggers
There are some reasons, often hidden ones, that your brain and your heart love so much smartphone. Those reasons act as triggers to pull your cravings. Rather than chasing the addiction, it’s a more efficient strategy to look at the feelings driving you toward it. That way you can cure and heal the feeling. You’ll feel better and the cravings will magically disapear.
3. Rewire to life
An addiction FOMO (fear of missing out) can be huge and really painful to resist, especally if it was here for a long time. However learning to live with it is necessary to build a life full of peace and joy. Strategies to fight FOMO and rewire to life include meditation, nature activities, social interraction, intellectual and creative projects, meaningful adventures… basicaly anything that fill your soul.
4. How to not relapse and fully recover?
It may takes days, weeks, months or even years. You may relapse a few times, but the most important is that you keep engaging less and less with smartphone. Each day you resist to it is a day weakening your brain connections with smartphone. From your patience and discipline will arise incredible mind strength, hope and wisdom.
Best smartphone blocker apps & functionnalities
Additionally, you can limit or block access to smartphone using those apps:
- 1. Screen Time: This app lets you set limits on how much time you can spend on your phone each day. It also shows you how much time you spend on each app, so you can see where you’re spending the most time.
- 2. Offtime: This app lets you block certain apps and websites, so you can focus on what’s important. You can also set limits on how much time you can spend on your phone.
- 3. Freedom: This app blocks websites and apps that you find distracting. You can also set limits on how much time you can spend on your phone.
- 4. Flipd: This app locks your phone for a set amount of time, so you can focus on what’s important.
- 5. AppDetox: This app lets you set limits on how much time you can spend on your phone each day. It also shows you how much time you spend on each app, so you can see where you’re spending the most time.
Best books around smartphone
- 1. Hooked: How to Build Habit-Forming Products by Nir Eyal
- 2. Indistractable: How to Control Your Attention and Choose Your Life by Nir Eyal
- 3. The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg
- 5. Deep Work: Rules for Focused Success in a Distracted World by Cal Newport
where to seek extra help?
Do you need some support and help to stop and overcome your smartphone addiction? If you or someone you know is struggling with smartphone addiction, there are a few places to seek help.
First, check our course The Digital Purge. This course has already helped many digital addicts to rewire to what matter. But other options also exist.
There are a number of ways to seek help for smartphone addiction. Many addiction treatment centers offer specialized programs for those struggling with this type of addiction. In addition, there are a number of online resources and support groups available.
In conclusion, overcoming smartphone addiction is possible with the right mindset and approach. It requires recognizing that you have a problem, making a plan to change your behavior, and then following through with that plan. It’s not easy, but it is possible.
To go further, please check our course The Digital Purge.