Are We Addicted to Our Phones?
Just like many others are doing during the pandemic, I am making a conscious effort to stay home and avoid direct contact with people. However, in an effort to stay connected to family, friends, and the world, I have noticed that I have increased my tablet and phone usage. Can anyone else relate? Does the increased usage feel like phone addiction?
I have never considered myself to be addicted to electronics or my phone. But I do know that extended time spent on our devices can be problematic. Recently, I learned that some phones notify the owner of how many hours they use it each day. When I reviewed my own usage, I could not believe that I have been averaging three hours a day on my phone!
Reflection on Phone Usage and Its Effects
What are the websites and platforms you spend most of your time visiting on your devices? After some reflection, I have found that I frequent social media apps such as Instagram, Pinterest and Snapchat. The other day, I had a long list of things I wanted to get done. But I sat on the couch to browse before getting the day started and before I knew it, realized I was looking at Pinterest vegan recipes for TWO HOURS! And I’m not even vegan! I instantly felt guilty after becoming aware of what time it was!
Social Media and Making Comparisons
Another issue with social media usage is a habit of making comparisons. In the past, I compared my life to other people on Facebook, Instagram or even Snapchat. After looking at people’s posts or pictures, I somehow found myself feeling bad about the lack of experiences I was having in relation to others. The hardest time was during college, when I had back-to-back classes and worked full-time. I was seeing people my own age traveling the world or owning their own business. I became jealous and noticed I was criticizing myself for following my own dream! Can anyone relate?
Now that I am older, more educated and a bit wiser, when I see enticing pictures of people living these fulfilling lives, I am excited for them and also feel completely proud and comfortable with where I am at today! I have learned that comparing myself to others is unfair and to be gentler with myself. I have also learned that not everything people post on social media reflects their reality. While sunny snapshots of joyous moments can be captured by cameras, it doesn’t always show a complete picture of what is happening in someone’s life. The more difficult, darker issues people are dealing with (i.e. what’s behind the camera or out of the camera shot) can often be hidden from view.
Psychological Effects of Phone Addiction
Experts have proven that excessive electronic device usage or constant urge to check your cellphone promotes feelings of anxiety, loneliness and depression. Additionally, excessive phone usage can cause us to neglect or abandon other parts of our lives. That, in turn, can lead to increased stress or anxiety! I will admit, when I hear my own text messaging or email alert noise go off, I get excited to check my phone, but if I don’t hear any alerts for a while, I feel a tad disappointed. They have a term for this – fear of missing out (FOMO).
Are you Addicted to your Phone?
According to the American Addiction Centers Resource, there are a few signs to phone addiction:
- Losing track of time while using your cell phone
- Amount of screen time has increased
- Checking your phone when you first wake up
- Using your phone while driving or completing household tasks
- Cell phone is by your side while you eat
- Mindlessly checking your phone throughout the day
Replacements
It’s a little hard to “just stop” using our cell phone when we are grown adults! It’s not like we have our parents to take them away from us or restrict the usage time. Some of the most helpful strategies include:
- Setting small obtainable daily goals
- Turning off my phone
- Putting my phone on airplane mode
- Putting my phone in the other room
- Deleting certain apps that you find the most distracting!
If you feel that you are struggling with excessive phone addiction or could benefit from setting some limits between you and your devices, contact Barnum Counseling today at (630) 797-9192 or click here.
Written by: Coral Pidone, MA, LPC
Image by macrovector on Freepik