When blue light starts to signal health concerns, it’s definitely time for some changes.
Heavy use of cell phones can lead to various physical issues like headaches, eye fatigue, and pain in the hands and wrists from prolonged use.
More critically, excessive phone use can exacerbate mental health challenges.
Nearly half of Americans claim to depend heavily on their smartphones.
Naomi d’Ambreville, a psychiatry professor at the Icahn School of Medicine at Mount Sinai, cautions against “doomscrolling,” which is when people endlessly browse negative news—whether it’s about global issues or unsettling political events. She described it as an automatic behavior.
“Looking for information can actually make you feel worse,” she explained. “When you’re already down, scrolling can drag your mood even lower, affecting your focus, emotional state, and self-worth, leading to feelings of irritability, anxiety, and anger.”
Often, bad news finds us when we least expect it. “We might just want to check our phones for updates, only to end up faced with real-time distressing content,” d’Ambreville pointed out.
Some estimates suggest that almost half of the American population feels addicted to their devices, with individuals checking their phones roughly every five minutes—about 186 times a day.
“Addiction has behavioral aspects beyond the physical,” d’Ambreville notes. “It involves compulsive use and feeling anxious or upset when you’re away from your phone.”
“If you notice a fear of missing out when you’re disconnected, that might be a red flag,” she added.
Recognizing potential issues can be tough, especially since we rely on our phones for so many daily activities.
d’Ambreville has identified six signs indicating you might be overly reliant on your phone, along with practical methods to cut back on screen time for the sake of your wellbeing.
6 signs you’re addicted to your phone
- Your phone is central to your life: We tend to do just about everything on our phones, from shopping to socializing, often neglecting other, more traditional methods.
- You have an automatic response to notifications: You feel compelled to react to every alert and message, and a sense of missing out when offline leads you to feel more isolated.
- Your focus is dwindling: Whether it’s watching TV or chatting with others, your phone is often within reach, and multitasking can become overwhelming.
- You struggle with boredom: The moment there’s a lull in activities, your first instinct is to grab your phone, even if it’s just for aimless scrolling.
- Physical discomfort: You might be experiencing headaches or fatigue, sleep issues, and even pain in your thumb and wrist from prolonged phone use.
- Your relationships are suffering: Being glued to your phone can lead to tensions with family and friends, who may feel neglected.
3 steps to take towards digital detox
By actively working to lower your screen time, d’Ambreville believes you can improve patience, self-control, and even creativity. There are many ways to approach a digital detox.
It’s not necessarily about an all-or-nothing method. For some, it may involve completely disconnecting for hours or days, while others might prefer gradually reducing their social media time.
“You can create a detox that works for you,” she stated.
There are simple, yet impactful changes one can implement, whether it’s engaging in an offline hobby or designating a screen-free day each week.
Here are a few steps to kickstart your digital detox.
Keep track of your phone and social media usage
Monitoring how much time you spend on various apps and how frequently you answer calls can heighten your awareness of your habits and provide insights into where changes are necessary.
Create a detox plan
Writing down your intentions can make them feel more tangible. Start with one behavior to modify and be as specific as possible. D’Ambreville recommends setting a goal that’s measurable and realistic.
For instance, if you want to cut back on Instagram, consider using a timer to limit yourself to 30 minutes a day, trying it at least a couple of times each week.
Swap old habits with new, aligned behaviors
Don’t just focus on what to reduce; think about what you want to incorporate. If you’re aiming to limit screen time, perhaps fill that time with reading instead of scrolling through Instagram.
Dealing with withdrawal
“Our brains prefer familiarity, so even when we’re trying to make beneficial changes, the response can be overwhelming,” d’Ambreville said.
Withdrawal from devices can result in cravings, mood swings, and a sense of isolation. Boredom can be particularly challenging, often the most difficult hurdle.
She recommends creating a “coping plan” to manage feelings of discomfort and boredom effectively.
Other strategies for managing withdrawal
- A therapeutic technique called “urge surfing” can help—when one acknowledges the craving but does not act on it. According to Therapist Aid, the initial craving is often the hardest to overcome.
- Maintain some physical distance from your phone. When you need distraction, leave it in another room.
- Compile a list of enjoyable activities that uplift your mood—this can give you options to turn to when you feel the urge to scroll.
