How digital dependency can affect your life, and what you can do about it.
Here’s a scene we’re all familiar with: You’re dining out at your favorite restaurant, and you look around the room to see most of the people at other tables sitting in silence, scrolling through their phones.
Or you notice drivers cruising down the highway at high speed while tapping their phone screen. Or you pass a bus stop with a dozen kids who aren’t talking or joking together, but instead quietly and individually staring at their phones.
Recently, I attended a Seattle Mariners baseball game surrounded by row after row of people whose heads were bowed—not for prayer, but for incessantly scrolling through pages on their phones. I thought, “Why pay high ticket prices to look at your phone instead of looking at the action on the field?”
This is not a grumpy diatribe about the evils of smartphone use. It’s a recognition that our digital devices, especially phones, have massively shifted the way we live—in some wonderful ways and some decidedly not-so-wonderful ways. Among all of the big upsides might be even bigger downsides.
In our digital age, smartphones offer the convenience of staying connected anytime, anywhere, with access to everything from work emails to social media, online shopping, banking, and news updates. Despite the practical advantages, this convenience comes with a heavy price: a growing dependence on our devices, now referred to as “phone addiction.”
Constant connectivity and the compulsion to check notifications, messages, or social media updates have become ingrained in our daily routines, often to the detriment of our individual and relational well-being.
The Science Behind Phone Addiction
Phone addiction refers to an unhealthy and compulsive dependence on mobile devices, similar to behavioral addictions such as gambling or shopping. While it has not been officially classified as a disorder by the Diagnostic and Statistical Manual of Mental Disorders, the authoritative guidebook in the field of psychology, many experts consider it a form of addiction due to its patterns of compulsive use and its negative effects on mental, physical, and emotional health.Phone addiction is not solely about excessive usage. Another sign of it is the inability to control how much time is spent on the device. Modern smartphones are designed to be addictive, with apps and social media platforms employing psychological tactics to keep users engaged for extended periods.
As a mental health specialist, I can confirm from firsthand experience—after working with hundreds of clients over several decades—that the misuse of technology has a direct impact on mental and emotional health. On the first day clients arrive at the large clinic I direct, we ask them to relinquish their electronic devices for a certain period of time. We do this to eliminate distractions, so clients can focus on healing from depression, anxiety, eating disorders, and other serious issues. We want people to be as present as possible and focused on the recovery process. We store the devices in an office safe for at least 72 hours, and in some cases, for the duration of the client’s stay at the clinic.
My team and I have noticed a consistent pattern in these people. By the next day, most clients begin to exhibit classic signs of physical withdrawal from an addictive substance. Almost all become irritable and agitated, sometimes developing sweaty palms and an elevated heart rate. Their bodies are responding to the loss of connection via their devices in ways remarkably similar to people who quit drugs or alcohol “cold turkey.”
In recent years, we’ve heard a lot about digital dependency, sometimes called internet addiction or
problematic internet use. Though a relatively new phenomenon, researchers and social scientists agree that dependence on digital devices is an actual addiction with similar symptoms and repercussions to other addictions, including substance abuse.
The neuroscience of phone addiction reveals that our brains are wired to seek out novelty and instant gratification—two things that smartphones provide in abundance. Every time we receive a notification or scroll through a social media feed, our brain releases dopamine, a neurotransmitter associated with pleasure and reward. This chemical reward system strengthens our compulsion to keep using the phone, even when we know it’s distracting us from important tasks or affecting our relationships. Constant phone use can create dopamine dependency, as the regular release of this feel-good brain chemical reinforces the need to check the phone continually.
Types of Phone Addiction
While most people think of phone addiction as excessive screen time, there are different categories of addiction based on how the phone is used:
Social Media
This form of addiction revolves around compulsive use of platforms like Facebook, Instagram, TikTok, and X. Users spend hours browsing feeds, posting content, and seeking validation through likes, comments, and followers.
Gaming
Mobile gaming has surged in popularity, and some users find themselves hooked on games designed to offer endless levels or challenges. Games like Candy Crush, Clash of Clans, and Call of Duty are notorious for fostering compulsive gaming behavior.
Information
Some people are addicted to consuming endless streams of information. They feel a need to constantly stay updated with the latest news, trends, or knowledge, often spending hours browsing news sites, Reddit, or Quora.
Texting and Messaging
The compulsion to constantly check messages, respond immediately to texts, or engage in endless conversations through messaging apps like WhatsApp or Snapchat is another form of addiction. The need for instant communication and fear of missing out on conversations fuel this behavior.
Gambling
With mobile apps for casinos, sports betting, and online poker just a tap away, users can gamble without having to travel or even log on to a desktop computer. Gambling apps employ psychological techniques similar to those used in mobile games to keep users engaged. Through variable rewards and payout algorithms, players experience intermittent wins that trigger dopamine releases and reinforce the urge to continue gambling.
The Impact on Health and Well-Being
Here are some of the ways digital dependency can affect your life:
Mental and Emotional Health
Numerous studies published in scientific journals have demonstrated the link between digital addiction and mental health issues, including severe depression, anxiety, and even suicidal ideation. One
study went so far as to describe the smartphone as “heroin for millennials.” For example, research has demonstrated that the brain reacts similarly to positive feedback on social media as it does to opioid drugs in the bloodstream.
A
2006 study reported by the Anxiety and Depression Association of America found that 9 percent of patients had “moderate to severe problematic internet use.” Of those, attention deficit hyperactivity disorder and social anxiety disorder were associated with participants under age 25, whereas older participants were more associated with generalized anxiety disorder and obsessive-compulsive disorder.
What’s more, social media platforms encourage the validation loop, in which users seek external approval through likes, comments, and shares. The lack of engagement or perceived rejection can trigger self-esteem issues, social anxiety, and mood swings.
Social Isolation
Many individuals find themselves preferring virtual interactions over face-to-face communication, leading to a breakdown in real-world social skills and increased feelings of loneliness. The illusion of being connected through texting and social media often replaces meaningful, in-person connections, leaving individuals feeling more isolated despite being constantly online.Relationship Strain
When one partner is glued to the phone during conversations or shared activities, it can lead to feelings of neglect and disconnection. This can cause tension and contribute to the breakdown of relationships, especially if phone use becomes a substitute for real interaction.Productivity Decline
Constant notifications, combined with the urge to check for updates, fragment attention and make it difficult to concentrate on tasks. Research shows that multitasking can reduce efficiency and increase cognitive load, leading to decreased performance.Sleep Disruption
Many people check their phones right before bed or wake up in the middle of the night to browse social media or answer texts. This habit interferes with sleep quality, leading to fatigue and diminished cognitive function.FOMO (Fear of Missing Out)
Constantly checking for updates or messages to avoid missing something important or interesting. Additionally, seeing the “highlight reels” of others on social media contributes to feelings of inadequacy and loneliness.Break Free From Phone Addiction
While smartphones are integrated into modern life, it’s crucial to establish boundaries to maintain control. Here are some strategies:Set Time Limits
Many smartphones now offer built-in screen time tracking features that allow users to monitor their usage and set time limits for specific apps. Set daily limits for social media, games, or entertainment apps, and adhere to them.Create ‘Phone-Free’ Zones
Designate certain areas, such as the dinner table, or times, such as during meetings or before bed, as “phone-free.” These boundaries can help reduce screen time and encourage more meaningful engagement with those around you.Turn Off Notifications
One of the most effective ways to reduce phone usage is to turn off nonessential notifications. Constant pings and vibrations trigger compulsive behavior, making it hard to resist checking the phone.Engage in Physical Activities
Replace mindless scrolling with activities that improve your physical and mental well-being. Exercise, sports, or outdoor hobbies can provide a break from screens while promoting a healthier lifestyle.Schedule Times for a ‘Digital Detox’
Be intentional about taking periodic breaks from your phone. This could mean going a few hours each day without it or dedicating an entire day of the week to disconnecting from screens (such as Screen-Free Sundays). Or schedule a weekend retreat, where you engage in real-world activities without technology.Prioritize Face-to-Face Interactions
Make a conscious effort to engage more in person. Whether it’s scheduling time with family and friends or attending social events, these real-world interactions provide emotional fulfillment and help reduce reliance on virtual connections.Reframe Your Mindset
Shift how you think about your phone. Instead of seeing it as a source of entertainment or constant connection, view it as a tool meant for specific purposes, such as communication and work. Reframing your relationship with your device can help reduce its appeal as a mindless escape.
