I'm Addicted to My Phone (and You Are Too)

I spend, on average, around 6 hours on my phone everyday. That’s 6 hours, gone, taken away from me that I will never get back. This has been going on for years, and the truth is that I am not alone. In 2024, the average American spent around 4 hours and 37 minutes on their phone daily. And if the average person gets their first phone at 12 years old and has an average life expectancy of 76 years old, that means that the average American will spend a full 12 years looking at their phones. 12. Whole. Years.

What a massive waste of time. Think about all you could accomplish with an extra twelve years! I was absolutely devastated when I heard this fact, so I wanted to learn more about why I'm so glued to my phone and how to wean myself off of my devices. 

What is phone addiction? 

There is a real scientific name for this behavioral addiction and it’s called “nomophobia.” Nomophobia is the fear of being without a mobile device, as well as having the compulsive need to check and use a smartphone excessively. When someone with Nomophobia is separated from their phone, they may experience the following symptoms: 

• Anxiety 
• Changes in breathing 
• Trembling 
• Sweating 
• Agitation 
• Disorientation
• Tachycardia (fast or irregular heartbeat) 

Upon reading this list, I thought, "phew, I am in the clear, I've never experienced these symptoms before!" However, I don't think I've really been separated from my phone for more than a night's sleep since I went to camp 13 years ago. Therefore, I truly don't know if I experience these symptoms or not. 

What causes phone addiction? 

These days, it seems nearly impossible to be away from a phone. Besides the massive dopamine hit triggered by scrolling on social media platforms, people have to be using their devices to contact loved ones, navigate using GPS, complete tasks for work and school – the list goes on and on. 

It is safe to say that we cannot escape from the grips of modern technology. According to the National Library of Medicine, mobile devices are "possibly the biggest non-drug addiction of the 21st century." Although young adults are more likely to show signs of nomophobia (77% of teens), a study from Brazil revealed that people that suffer from anxiety and panic disorders can have a presupposition to the addiction, regardless of age. There is still so much research to be done on behavioral, psychological, social and biological presuppositions, but it is evident that nomophobia does not happen in isolation. 

What are the effects of phone addiction? 

Because people are constantly surrounded by screens, it would be difficult to know if someone is actually exhibiting symptoms to nomophobia. Recognizing the warning signs of phone addiction is often the first step in identifying the issue, whether for oneself, for a friend or a family member. 

Here is a helpful graphic to see if you or someone you love is experiencing addiction: 

It's not just mental health specialists that are concerned; telecommunication companies are also issuing warnings about the side effects of excessive phone usage. Verizon, the second-largest telecommunication company in the United States, has published many articles discussing research related to the effects of cell phone addiction. 

They start out by stating the obvious: the more time you spend on your phone, the more you miss out on quality time with your family or friends - and life in general. Verizon heavily emphasizes the dangers of nomophobia, especially as it relates to car accidents. In 2022, 3,308 people were killed and 290,000 people were injured in car accidents related to distracted driving. Users who are addicted to their devices are more likely to be implicated in these types of accidents and according to the National Highway Traffic Safety Administration, 20% of those killed were pedestrians and cyclists.

How can someone get help? 

Depending on the severity of the addiction, there is a myriad of solutions that could be proposed to someone experiencing nomophobia. For extreme cases of nomophobia, there are detox centers that help patients free themselves from addiction much like any other substance (alcohol, drugs, etc.). Although physical phone addiction treatment centers are more common in Asia, a few have started to pop up in the U.S. Omega Recovery, for example, is one of the only treatment centers in the U.S. that offers tech addiction care. This ranges from online gaming, pornography, gambling addiction to general phone, technology, and screen addiction. 

If a treatment center seems too extreme, there are other resources if phone addiction is significantly impacting someone's well-being, work, school, or relationships. Reaching out to licensed therapists or counselors is always a good start, but there are also specific digital wellness coaches that specialize in this type of addiction. Here are a few databases to reference on your search: Consciously Digital, Well Me Right, and Digital Wellness Institute. 

Are there simple solutions to phone addiction? 

Although it might seem impossible to fully rid your life of screens, there are ways to limit your usage and take preventative steps to avoid phone addiction. 

There are built-in tools and apps you can use on your smartphone, like Screen Time on iOS or Digital Wellbeing on the Android, that help users set daily limits and monitor usage. 

Personally, I have found this to be not so helpful as I have a tendency to close out of the warning messages and continue using my phone regardless. Something I am planning on trying is turning on Grayscale Mode in order to make my phone less visually stimulating. By removing all color from the display and seeing everything in black and white, I hope this drastically lessens my phone time because of how boring the imagery will be. 

You can also try creating phone-free zones, times, and using physical barriers to lock your phone away. If you're really good at exercising self-control, you could create a "No phones in the bedroom" or "No phones during mealtime" rule. I think that a physical barrier could be the most effective, and I found a cute DIY tutorial on how to create a phone jail to lock up your phone during focus time periods. 

As I desperately attempt to detach myself from my phone, I am realizing just how much I rely on this screen to give me comfort and fulfill this need for a constant flow of dopamine. This holiday season, I want to prioritize spending quality time with my family, friends, and myself. Perhaps this will be a way to reclaim a sense of self-control and relearn how to live without constant stimulation. 

And if you resonated with some of the concerns or experience a few of the symptoms listed, I feel you. Even if you can't bring yourself to try these suggestions just yet, I hope you walk away from this article feeling a little less alone. The feeling of dependency is scary and overwhelming. 

And just so we're clear, I did, in fact, check my phone at least 37 times while writing this article. We are in this together.