Smartphone addiction has become a common deterrent to intimacy for couples, families, and friends. Many people are finding it negatively affects emotional, social, and professional functioning.
Many Smartphone owners will disagree with anyone who accuses them of being addicted to their phones. As with all addictions, denial is a part of the process. Being defensive is a strategy used to maintain control over excessive access to the phone. The causes for this addiction vary from emotional issues like low self-esteem to escape from anxiety, depression, boredom, or relationship problems. Additionally, many people have restrictive behaviors like laziness or indecisiveness and as a result have not developed satisfactory involvement with interests, career experiences or relationships. The smartphone world creates the false reality of being productively busy, well- connected or popular. These blasts of excitement reduce efforts to create real time, in-person experiences with people or to explore deeper self-discovery.
There are specific signs of phone addiction that are indisputable such as;
• The need to increase phone use over time to re-create the original dopamine high
• A pattern of failed attempts to decrease use
• Experiencing anxiety when unable to use or locate the phone
• A pre- occupation with getting to use the phone
• Unable to reduce excessive use of phone despite damage to intimate, or professional relationships
• Use of the phone to escape feelings of depression, anxiety, sadness, etc.
• A pattern of substituting real life contact with people with smartphone, social media use
- Getting angry at people who pressure you to reduce phone use
- Decreased motivation to expand interests or commitments
- Restricts success in the workplace or at school due to compulsive immersing in social media.
- Creates feelings of shame and low self-esteem due to excessive comparisons to others.
Several years ago, Big tech companies introduced “time well spent” notifications to address ways for users to better monitor how they are using their phones. This move was in reaction to studies correlating phone use and a decrease in attention span and reduction in the depth of engagement in other aspects of life. Despite these notifications, smartphone usage continues to increase.
Most people admit to experiencing tremendous pleasure from using their phones. There is an addictive quality to the extensive of ways the phone provides access to staying connected to people, keeping informed about what’s going on in the world, and educating ourselves on every topic imaginable. However, analyzing smartphone owners who have not become addicted sheds light on the issue. People who suffer from no other addictions or lead a balanced life are less likely to become phone-addicted. Having satisfying, intimate relationships also deters the need for the rush and high of getting lost in a digital alternate reality. Individuals who practice effective stress management have no need to use a phone to relax or distract themselves from their unsolved problems. Another sign of not being addicted to your phone is being able to put it away without anger and anxiety, especially when someone asks you to because they want to connect.
People have to experience negative consequences that matter to them to be motivated to stop addictive phone usage. The negative consequences can be extreme, like losing a relationship. Consequences of lesser damage such as realizing you missed the finale of your favorite tv show is enough for some to realize their attention to their life is suffering. Behavioral strategies such as leaving the phone in your car until family time is over can help. Making a list of the negative results of spending 3-5 hrs per day on your phone can reduce denial. Acknowledge other positive ways you can use the time you normally spend on the phone. Ask friends and family members to support your efforts to break your addiction, without using criticism or attempts to control your process. Imagine how enjoyable the experience of your smartphone could be minus the detrimental effects of addiction.
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