What is cell phone addiction and how can you prevent it?
Cell phones have become an essential accessory for most people. As an integral part of the modern world, your smartphone acts as your navigator, personal assistant, and entertainment source. Other connected devices, such as tablets, have also become household fixtures for many families. .
Many smartphone users can regulate the amount of time they spend staring at their screen. They鈥檙e still able to engage in social situations and pay attention to their surroundings without the urge to check their phone.听
However, some users have become addicted to their cell phones. They find it hard to interact with the world around them and spend more time on their smartphones at social events than chatting with friends. With cell phones and other devices at the center of our world, it鈥檚 important to know how to prevent and identify addiction so you can remain healthy and happy in your real life and in the digital world.
Who is at risk of cell phone addiction?
Every cell phone user is at risk of developing an addiction to their device. Whether it鈥檚 online games, social media, text messaging, or emails, there are many ways that smartphone apps attract users and make it hard to look away.
Teens are more likely to become addicted to cell phones than any other age group. According to a study published in Frontiers in Psychiatry, because this age group is more likely to experience behavioral problems.听
Teens can鈥檛 always manage screen time effectively, and are also the group known for spending the most time on their phones, mostly because they haven鈥檛 developed self-control skills yet. Media management for teens may be nonexistent and the same study found that about 27% of smartphone owners between 11 and 14鈥墆ears old never turn their cell phones off, even to sleep.
In addition to adolescents, other risk factors for cell phone addiction include smartphone users who:
- Suffer from anxiety.
- Live with depression.
- Have low-self esteem.
- Are usually introverted in social situations.
- Don鈥檛 have disciplined self-control.
- Haven鈥檛 yet mastered impulse control.
While problematic cell phone usage is more prominent in adolescents, it can become an issue in anyone鈥檚 daily life. Users who have any of these risk factors should ensure they remain in control of their screen time and can curb their cell phone usage when needed.
Symptoms of cell phone addiction.
It鈥檚 important to understand the symptoms of cell phone addiction so you can identify whether you have a problem that needs to be addressed. Some of the most common symptoms include the following:
- You get a feeling of anxiety when your phone isn鈥檛 in reach or you don鈥檛 have cell phone service.
- Your phone interferes with your daily activities, chores, and tasks.
- Your smartphone usage has ruined your vacation with family or spoiled social events with friends.
- You鈥檝e experienced injuries or harmful effects due to cell phone usage, such as neck pain or eye strain.
- You lose a sense of time due to cell phone distractions.
- You feel withdrawn from the physical world, distancing yourself from friends, family, and activities you used to enjoy.
- Smartphone usage has put an important relationship or your professional career in jeopardy.
- You鈥檝e tried to limit your cell phone usage but haven鈥檛 succeeded.听听
If you鈥檝e experienced any of these symptoms, it may mean you鈥檙e heading toward a smartphone addiction. It鈥檚 important to take the steps necessary to reduce cell phone usage so you don鈥檛 experience some of the serious consequences associated with this problem.
Effects of cell phone addiction.
When you鈥檙e glued to your phone, you miss out on quality time with friends or family and exciting experiences. There are other negative effects of excessive cell phone usage, including the following:
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- Mental health issues: Studies prove that . Adolescents who were addicted to their smartphones were more likely to experience chronic stress and low emotional stability.
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- Poor sleep: Scrolling on your phone right before bedtime may cause you to experience restless sleep. Researchers at Ohio State University studied college students who used their phones an average of 46.6 minutes per night and established the . This usage caused insomnia and may have also contributed to fewer sleeping hours, the inability to fall asleep, and low-quality sleep.
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- Increased risk of car accidents: is dangerous and causes you to take your eyes off the road. Cell phone users who are addicted to their devices are more likely to use them while driving, increasing their risk of being involved in a car accident. According to the National Highway Traffic Safety Administration (NHTSA), 2.9% of drivers use handheld devices while driving. In 2018, 400,000 people were injured in car accidents where distracted driving was to blame and 2,841 people were killed due to distracted driving car accidents.
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- Poor school performance: If you鈥檙e trying to decide if your child is old enough for a smartphone, consider whether they can follow their school鈥檚 rules for cell phone usage. If your children use their smartphones in class, they鈥檒l find it hard to focus on learning. This lack of engagement in class may lead to problems at school, including poor grades or disciplinary action.听
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- Poor work performance: About while they鈥檙e at work. Being distracted by your phone at work may also lead to severe consequences, such as poor performance or even termination.
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Tips for preventing cell phone addiction.
When you set healthy boundaries between yourself and your cell phone, you鈥檙e more likely to avoid smartphone addiction. Encourage your family to also obey these boundaries by setting cell phone usage limits for young children. Create rules in your household, such as a 鈥渘o phones at the dinner table鈥 mandate.
Intentionally unplugging from your phone for a few hours every day, such as when you鈥檙e exercising or having a meal with your family, helps you reconnect to the world around you. To prevent cell phone addiction, you should also:
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-听Track your data usage and set limits for yourself and your family members.
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- Remove the apps you find yourself spending the most time on, such as games or social media.
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- Change your cell phone settings so you don鈥檛 receive as many notifications.
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- Engage in hobbies or activities that don鈥檛 involve your cell phone, such as playing a musical instrument or painting.
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Your smartphone is a lifeline that provides information on the spot and keeps you connected to loved ones. However, it鈥檚 important to pay attention to your cell phone usage to ensure you don鈥檛 develop an addiction to your device. Maintain a healthy and happy mental state by balancing your engagement in the real world along with your screen time.