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What’s the definition of cell phone addiction?
Why are cell phones addictive?
10 signs and symptoms of cell phone addiction
Consequences of cell phone addiction
How to break cell phone addiction
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Jump to section
What’s the definition of cell phone addiction?
Why are cell phones addictive?
10 signs and symptoms of cell phone addiction
Consequences of cell phone addiction
How to break cell phone addiction
What’s the first thing you do in the morning?
Chances are, it’s looking at your phone. That’s where your alarm clock app is, after all.
But you might stay on after hitting snooze, checking for notifications on social media, and scanning your email inbox. And once you’ve got a cup of coffee ready, you play a daily crossword and check the weather.
As the day continues, you may keep turning to your phone — it’s your personal assistant, source of entertainment, and main form of communication.
Around 97% of Americans own a mobile phone because they’ve become an extension of daily life. But depending so much on a single device for work and play can blur the lines between your digital and physical self and make it difficult to distinguish an unhealthy addiction from regular use.
Let’s explore the common signs and symptoms of cell phone addiction, the negative effects of pathological overuse, and tools to build a healthier relationship with your device.
Experts describe cell phone addiction as a loss of control and difficulty avoiding cell phone usage, despite negative consequences.
The rapid rise of mobile devices means that scientists haven’t studied cell phone use in complete depth. However, experts do recognize a few mental disorders connected to smartphone usage, including:
Much of the existing research on cell phone addiction focuses on adolescents and young adults. Younger generations grew up in online spaces and are naturally predisposed to novelty-seeking and a lack of self-control, putting them at a higher risk for smartphone addiction. However, adults can also develop and experience the consequences of technology addiction.
Certain mental health afflictions or personality traits may make people more susceptible to excessive cell phone use. Vulnerable groups include:
Cell phones are just objects, so they aren’t inherently addictive. But the social aspect of mobile technologies stimulates an evolutionary urge deep within your social brain. Humans yearn for other people to see, hear, and guide them, and social media and digital communication feed that yearning.
When you have successful social interactions, your brain pumps your body with dopamine, a happy hormone important to motivation. The hit of dopamine rewards a successful interaction and motivates you to repeat it.
At nearly every moment of the day, you carry a device in your pocket with an unlimited supply of possible social rewards. Every new follower on Twitter, “like” on your social media post or heart emoji reaction for a meme you sent to a friend can potentially activate your positive reward stimulus.
Tech companies understand the potential to activate your reward center and build algorithms to keep smartphone users on their phones. So if you get stuck doom-scrolling on Twitter or spending hours looking at TikToks, it’s not your fault — it’s part of the design.
Cell phones are pervasive, and screen time could occupy enough of your day that it’s difficult to differentiate between regular use and addictive behaviors.
Let’s explore 10 common signs of cell phone addiction:
When you can’t log off from your digital life, you may have difficulty socializing or wanting to re-enter the “real world.” Too much mobile phone use can also take a toll on your mental health and physical well-being, including:
Like any substance or behavioral addiction, you might need help from a professional to evaluate and take steps to heal a cell phone addiction. A therapist or coach can help you identify the root of the problem, create a supportive space, and make a plan to move forward.
Here are three options to consider:
If you want to reduce your cell phone usage, creating habits that separate you from your smartphone is a good first step. Unplugging for a few hours or establishing screen-free times in your household can help you reconnect to yourself, your work, and your social network.
To control your cell phone use and change your behavior, you can also:
If you’re dealing with compulsive cell phone use, it might be difficult to imagine life outside your digital world. The first step is identifying the root of your cell phone addiction and pinpointing the apps and bad routines taking over your ability to focus.
Depending on the severity of your cell phone usage, a professional can help you create an action plan to develop good habits. But if you’d like to cut down on screentime, small adjustments in your daily life can spur a healthier relationship with your device.
Each little decision to set aside your phone will help you improve your sleep, stay focused on the job, and bring your whole self to the workplace and your social life.
Whether it's overcoming challenges or reaching your full potential, our coaches are here to help.
Whether it's overcoming challenges or reaching your full potential, our coaches are here to help.
Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships.
With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.
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