Mobile Addiction: How Your Phone Took Over Your Life

Do you ever unlock your phone when you’re bored, only to stare at the home screen for 5 seconds and then put it away? As if your hands automatically opened the phone, not knowing what to do or why you opened it? Or have you ever closed Instagram thinking you’re done with it, only to mindlessly open it again in 5 seconds?

These are signs that your hands and brain are used to opening these apps very frequently. So frequently that they automatically open it whenever you’re bored or have a few minutes to yourself between an important task.

What is Mobile Addiction?

Mobile addiction, or smartphone addiction, is the compulsive use of a mobile device despite its psychological and physical effects. Mobile addiction is not recognised by the American Psychological Association as a formal disorder yet; however, according to a research conducted in 2022, 27% people suffer from smartphone addiction globally. That’s almost 3 people out of 10.

Effects of Mobile Addiction

Let’s get real: you’re probably using your phone more than you think. The habit of reaching for it the moment you wake up, scrolling while eating, or zoning out mid-conversation because you heard a notification are all probable signs of smartphone addiction.

Mobile phone addiction can affect you in many ways and disrupt your hormones and body’s natural functions.

• Poor eyesight
• Sleep disturbances
• Reduced attention span
• Lower productivity
• Poor grades
• Body image issues
• Fear of missing out
• Impaired relationships

Signs of Mobile Addiction

Smartphone addiction is not about how much time you spend on your phone. It’s about how dependent you’ve become. Some common signs of mobile addiction include:

Behavioural Signs

• Checking your phone even when there’s no notification.
• Reaching for your phone without thinking, like muscle memory.
• Using it first thing in the morning and last thing at night.
• Thinking your phone buzzed when it didn’t.
• Trying to limit usage but failing repeatedly.

Emotional & Psychological Signs

• Anxiety or irritability when you can’t access your phone.
• Worrying constantly about not being online or missing something important.
• Using your phone to cope. E.g., to avoid boredom, stress, or loneliness.

Social & Lifestyle Impact

• Neglecting responsibilities at work, school, or home due to excessive phone use.
• Withdrawing from in-person relationships or being distracted during conversations.
• Reduced productivity and attention span, struggling to focus without checking your phone.
• Sleep problems from scrolling late at night or blue light exposure.

How to Take Back Control

Start by being more aware of your mobile phone usage. Track your screen time for a day, and you’ll realise just how much mobile phone you use every day. It’s important to know what you’re working towards.

Here are a few tips that can help you take back control of your mobile addiction

• Set usage limits on your apps or mobile phone
• Turn off notifications
• Create phone-free zones, such as having meals without phones or not taking your phone ot the washroom.
• Replace scrolling with better habits like arts, crafts, playing an instrument, and learning a new skill.

What to do Next?

Sometimes self-care techniques are not enough, and that’s okay. A professional, such as a psychiatrist or a psychologist, can help treat your smartphone addiction by teaching you tools and techniques that help you replace your maladaptive behaviours with healthy ones.

Just remember, you don’t have to suffer from your mobile addiction alone, help is available.