People seem to be constantly engaged with their smartphones, a reality that might go unnoticed if one is also absorbed in their device.
According to a report from The Guardian, Meta and YouTube were recently ordered to pay $6 million after a U.S. court determined that their platforms were intentionally designed to be addictive. With such alluring applications readily accessible on mobile devices, it creates a strong potential for compulsive usage.
Professor Marcantonio Spada, who has a background in addictive behaviors and mental health at London South Bank University, states, “We’ve essentially handed over our cognitive processes to technology companies in California.” He reflects on his career, noting that his research initially focused on alcohol and nicotine addiction, but he recognized over a decade ago that technology would pose an even greater challenge.
While smartphone addiction does not carry the same societal stigma as alcoholism, Spada points out that there are notable similarities. He explains that, similar to alcohol, interaction with technology elicits both positive and negative feedback. However, apps are uniquely designed to offer intermittent reinforcement, providing rewards like amusing videos and social media interactions that maintain a person’s brain in a state of anticipation, unlike traditional addictive substances.
Interest in “phone addiction” has risen steadily over the last ten years, with many individuals sharing strategies to manage their usage. Various applications and devices have been created to assist in reassessing one’s interaction with technology.
Hilda Burke, a psychotherapist and author of “The Phone Addiction Workbook,” has noticed that phone-related issues frequently arise in her sessions. She indicates that many patients associate their smartphone usage with feelings of low mood and dissatisfaction. Burke emphasizes that while attempting to escape from personal challenges through scrolling, individuals often end up feeling worse. “After several hours of browsing, the underlying issues remain unresolved, and they are left with feelings of regret,” she explains.
Burke observes that many people describe their smartphone usage in a passive manner, suggesting a lack of intention in their actions. She works with her clients to encourage more conscious choices regarding their app usage.
For those who recognize similar patterns in their behavior and wish to reduce their screen time, experts have provided several strategies. Both Android and Apple devices feature built-in tools for tracking and limiting screen time, labeled Digital Wellbeing and Screen Time, respectively. These tools allow users to monitor their app usage and restrict access if they feel it’s excessive.
While Spada remains skeptical about the effectiveness of these tools, he acknowledges that occasional reminders about phone usage can be helpful. However, he warns that tracking metrics like sleep can lead to unnecessary anxiety. He believes that recognizing one’s excessive phone use can serve as a powerful motivator to seek a more fulfilling life.
Burke advocates for a technique she calls “wait training,” where individuals gradually increase the time spent away from their phones. She began by leaving her device behind during short walks with her dog, eventually dedicating an entire day, Sunday, to being screen-free.
“It can be quite challenging to go without a phone, especially for those with a high dependency level,” she acknowledges. “However, as one progresses, the experience can shift from feeling deprived to feeling rewarded by the choice to disconnect.”
On Sundays, Burke disables her mobile data, allowing calls but delaying any WhatsApp messages until Monday. She finds that engaging with nature and interacting with fellow dog walkers, rather than being distracted by her phone, leaves her feeling rejuvenated at the end of the day.
Another suggestion from Burke is to change the lock screen image to something that serves as a reminder of real-world experiences. For her, this is a photo of her dog, Bran, but it could be anything meaningful, such as an image of Paris for someone looking to learn French or a past photo of themselves fit and healthy for those aiming to exercise more.
Burke warns that notifications can be especially enticing, often pulling users back into their devices. To mitigate this, she recommends keeping only essential notifications active. While an emergency text message may be crucial, promotional notifications are generally less significant.
However, some individuals might find that turning off notifications leads to anxiety about missing out on important updates. Burke likens this to the behavior of Skinner’s rats, who continuously engage in behavior to receive rewards, highlighting the challenge of breaking free from these compulsive habits.
