We now spend over four and a half hours a day on our phones, checking them nearly 60 times daily. While we often justify it with reasons like work, socialising, or staying informed, many of us are simply addicted – and increasingly aware of it. Smartphone addiction has become widespread across all age groups and countries, with a recent survey in the US revealing that 57% of respondents consider themselves addicted. In the UK, experts like Zaheer Hussain, a social scientist at Nottingham Trent University, warn of the link between problematic smartphone use and mental health conditions such as anxiety and depression.
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The compulsive urge to check our phones is being likened to other behavioural addictions, including gambling. Unlike substance abuse, there is no physical substance, but smartphone addiction still involves cravings, dependence, and withdrawal. Apps and social media platforms are designed to be addictive, using techniques like gamification to hold users’ attention. For many, smartphones serve as a coping mechanism, providing a temporary escape from stress, boredom, or difficult emotions. However, excessive use is linked to issues such as poor sleep, eye strain, neck pain, and a decline in focus and memory.
Breaking free from smartphone addiction requires more than willpower – it demands strategy. Researchers advise implementing several practical steps, such as keeping phones out of the bedroom, switching off notifications, and using apps like Forest or Space to limit usage. Even setting your screen to greyscale can make your phone less appealing. Clinical trials, including a ten-step nudge-based behavioural programme developed by researchers at the University of Toronto, have shown short-term success in reducing smartphone dependency. Replacing screen time with physical activity or time spent in nature has also proven to be beneficial.
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Understanding why you rely so heavily on your phone is crucial to overcoming the habit. Smartphone addiction can be both a cause and result of mental health struggles, particularly in young people. Studies show a strong connection between excessive phone use, loneliness, and social isolation. If you feel overwhelmed by your smartphone usage and its impact on your wellbeing, professional support may help. Cognitive behavioural therapy (CBT) and mindfulness techniques are among the most effective approaches for addressing the root causes of addiction and building healthier habits for the long term.
