Nowadays smartphones have pretty much become an extension of our hands. We use them for everything, from texting our friends, to sending emails, to watching the latest TikTok that everyone’s talking about. But what starts as a way of staying connected to the world, can often become a habit that dials into addiction and can take over lives, without us even realising.
Convenience to Compulsion
Phone addiction is happening to everyone, everywhere. When we think of addiction, we usually think of things like alcohol or drugs. However, although it’s not officially classed as a disorder, phone addiction or problematic smartphone use can have the same characteristics. The American Psychiatric Association does not currently recognise phone addiction as a distinct disorder in its official classification systems. Phone addiction is increasingly recognized as part of the broader category of behavioral addictions, which includes other compulsive and problematic behaviors.
– Finding it hard to cut down or stop phone use, often due to compulsive behavior.
– Withdrawal symptoms when not using the phone.
– Using your phone to escape from anxiety, stress or depression.
– Neglecting responsibilities or relationships.
Despite these similarities, there are currently no established diagnostic criteria for phone addiction, making it difficult for clinicians to objectively assess or differentiate it from normal use. Significant predictors of phone addiction include psychological factors such as anxiety, depression, impulsivity, and sensation seeking.
‘Nomophobia’ – no-mobile-phone-phobia is real for someone who is in fear of being without their phone. The truth is though, for most people addiction isn’t about the phone, it’s about the escape – and phones actually offer the fastest form of this. Excessive use of phones can lead to addictive behaviors similar to those seen in other behavioral addictions.
Switching off Boredom
Technology is a useful servant, but a dangerous master.”
Christian Lous Lange
The phone has always been the ultimate boredom buster, but for some, this can evolve into unhealthy dependency and excessive smartphone use, leading to negative effects such as disturbed sleep, impaired attention span, and disrupted emotions or self-esteem. We’re not addicted to our phones, we’re addicted to the brain chemical dopamine hits we get from it, but for many, this replaces presence, rest, productivity and social connection. The fear of missing out on social updates or important information often drives compulsive phone checking, as people worry about being out of the loop or missing something significant. Phone use can temporarily alleviate anxiety and negative emotional states, but over time, this may disrupt emotional regulation and contribute to problematic patterns of use.
The Mobile Phone Addiction Index
Understanding whether your phone use has crossed the line into addiction can be tricky, but that’s where the Mobile Phone Addiction Index (MPAI) comes in. The MPAI is a widely recognised tool designed to measure the severity of mobile phone addiction. It’s based on a set of questions that look at how often you feel compelled to use your mobile phone, whether you experience withdrawal symptoms when you can’t use it, and if you use your phone to escape from stress or negative emotions. Using a five-point scale, the MPAI helps identify patterns of compulsive phone use, inefficiency in daily life, and the urge to escape reality through your device.
Higher scores on the Mobile Phone Addiction Index indicate a greater risk of mobile phone addiction, and researchers have used this tool in studies worldwide to better understand how phone use affects different age groups and communities. If you’re curious about your own habits, taking a self-assessment like the MPAI can be a helpful first step in recognising problematic phone use and deciding if it’s time to seek support.
The Physical Risks of Excessive Phone Use
Too much tech time doesn’t just affect your mental health. Musculoskeletal problems, such as neck pain, hand/finger discomfort from use, and possibly issues with posture can be caused from using your phone too much. Maintaining certain postures for extended periods during mobile phone use can further increase the risk of musculoskeletal disorders.
Fatigue is often a given for people hiding behind their phones all day, and exercise and fresh air soon become a distant memory. Can’t take your eyes off your phone? Eye health problems, like dryness, irritation and visual strain can also start to appear through phone overuse. Excessive mobile phone use can have negative consequences, including sleep disturbances, which are linked to both physical and psychological health issues.
Are You a Prisoner of Your Phone?
The phone facts:
– 50% of teens say they’re addicted to their phones, highlighting that young people are especially vulnerable to problematic smartphone use.
– On average, people check their phone 96 times a day – once every 10-12 minutes. Monitoring the time spent on devices is important to identify potential issues.
– More than 70% of adults admit they sleep with their phones within arm’s reach.
– Studies have shown that excessive phone use will increase anxiety, loneliness and depression. Common warning signs of phone addiction include social withdrawal, agitation, or anxiety when unable to use the phone.
Parents’ screentime worry
Screens taking over children’s lives and increasing media screen time is becoming a big concern for parents, with some spending 6-9 hours a day on their screens. Social media, gaming, YouTube – it’s non-stop stimulation, but behind the screens, many are struggling with low self-esteem, anxiety, mood swings, poor sleep and attention, social withdrawal, behavioural problems, and meltdowns when the Wi-Fi cuts off. Excessive engagement with online games can contribute to behavioural addiction, impacting daily life and making it difficult for children to manage responsibilities or maintain healthy routines. Problematic internet use, including spending excessive time on various online activities, can lead to functional impairment and mental health issues in children and adolescents. If you’ve noticed your child zoning out constantly, losing interest in real-world activities, experiencing a decline in real life interactions, and getting upset when they don’t have their phone, you’re not alone and there is help out there for parents.
Negative Effects on Mental Health
Mobile phone addiction doesn’t just eat up your time—it can also take a serious toll on your mental health. Research shows that excessive mobile phone use is linked to increased anxiety, depression, and stress. When you’re glued to your phone, you’re likely missing out on meaningful face-to-face interactions, which are essential for emotional well-being and healthy relationships. Over time, this can lead to social isolation and make it harder to regulate your emotions.
The constant buzz of notifications and endless scrolling can trigger the release of the brain chemical dopamine, reinforcing compulsive behavior and making it even harder to put your phone down. The Diagnostic and Statistical Manual (DSM) has already recognized internet addiction as a condition for further study, and similar concerns are being raised about mobile phone addiction. Fortunately, cognitive behavioral therapy (CBT) has proven effective in helping people break free from these negative patterns, teaching healthier ways to cope with stress and improve overall mental health. If you’re noticing negative effects from your phone use, reaching out for support can make a real difference.
The Impact on Sleep Quality
If you find yourself scrolling through your phone late into the night, you’re not alone—but your sleep might be paying the price. Mobile phone addiction is closely linked to poor sleep quality, especially when excessive phone use happens right before bed. The blue light emitted by mobile phones can disrupt your body’s natural sleep-wake cycle by suppressing melatonin, the hormone that helps you fall asleep. This makes it harder to drift off and can leave you feeling groggy the next day.
Constant notifications and the urge to check your phone can also increase stress and anxiety, making it even more difficult to relax and get a good night’s rest. Studies, including research on Korean adolescents, have found that mobile phone addiction is positively correlated with sleep disturbances and reduced sleep quality. To protect your sleep, try setting a digital curfew—put your phone away at least an hour before bedtime and opt for calming activities like reading or meditation instead. Prioritizing sleep hygiene can help break the cycle of excessive phone use and improve your overall well-being.
The Role of Self-Esteem in Phone Addiction
Self-esteem plays a powerful role in mobile phone addiction. For many people, especially those struggling with low self-esteem, mobile phones and social media can become a way to seek validation and temporarily alleviate anxiety or negative emotional states. The instant feedback from likes, comments, and messages can provide a quick boost, but over time, this reliance on external approval can actually make self-esteem issues worse.
Excessive mobile phone use can lead to a cycle where real-life interactions feel more challenging, and individuals retreat further into their phones to escape uncomfortable feelings. Research has shown that people with low self-esteem are more likely to develop compulsive phone use habits, using their devices as a coping mechanism. Addressing mobile phone addiction often means working on building healthy self-esteem, encouraging positive self-image, and finding ways to connect with others offline. By focusing on self-acceptance and meaningful face-to-face interactions, it’s possible to break free from the grip of phone addiction and foster a stronger sense of self-worth.
Managing Phone Behavioural Addiction
For those dealing with the obsessive compulsion to use their phone, professional help may be essential for long-term recovery. There are a variety of treatment options available for phone addiction, including psychological interventions and exercise, though the effectiveness and variety of these treatment options can vary. Systematic reviews provide comprehensive analyses that evaluate existing studies on interventions for phone addiction, helping to identify the most effective evidence-based approaches.
If you’re not ready to see a doctor just yet, but your phone use has become bothersome, but not severely impairing, you could consider alternatives, such as cognitive behavioral therapy (CBT) workshops for tech addiction, or apps like Forest (focus), Freedom (block distractions) or Moment (track use). Support groups, such as Internet Tech Addiction Anonymous and On-Line Gamers Anonymous, are also available for those seeking peer support to help curb excessive technology use. The Mobile Phone Addiction Scale, for example, is based on the well-established Internet Addiction Test, which assesses severity through multiple dimensions and is widely used as a diagnostic tool.
There are also some tools and techniques you can use to gain control over how you’re dealing with your phone fix.
Tech-free zones
Choose certain areas in your home, like the bedroom or lounge where phones are not allowed to help create balance and presence.
Use The 20/20/20 Rule
For every 20 minutes of screen time, look 20 feet away for 20 seconds to help break your scrolling and reduce eye strain.
Swap Screen Time for Real Time
When the urge to use your phone kicks in, ask yourself “What negative emotion am I avoiding?” Negative emotions are a common trigger for phone use. Then replace the urge with a short, mindful activity, like a walk, quick stretch or simply deep breathing.
What’s Your Why?
Write down the benefits of reducing your phone time – better sleep, stronger relationships or increased productivity. Keep it on the fridge or by your bed to remind yourself that the effort is worth it.
The Importance of Education and Awareness
Tackling mobile phone addiction starts with education and awareness. It’s crucial for parents, teachers, and healthcare professionals to understand the risks of excessive mobile phone use and to guide young people and adults alike toward healthier habits. Schools can play a big role by including digital literacy and responsible phone use in their curriculum, helping students recognize the warning signs of addiction and the negative effects it can have on mental health, relationships, and daily life.
Support groups like Internet Tech Addiction Anonymous (ITAA) offer a safe space for individuals to share their experiences and find encouragement from others facing similar challenges. Raising awareness through public health campaigns and systematic reviews of current research can help inform better treatment options and policy decisions. By working together to promote responsible phone use and support those struggling with mobile phone addiction, we can reduce its impact and help everyone enjoy a healthier relationship with technology.
Digital Detox – Can I Really Do it Alone?
If your digital dependence is starting to worry you more and more, and no matter how hard you try, the need to pick up your phone just isn’t going away, like other addictions, there may be other underlying reasons for why you just can’t switch off. Psychiatric symptoms, such as depressive symptoms and anxiety, can drive phone addiction and make it harder to break the cycle. Social anxiety is another significant predictor of phone addiction, as individuals may use their phones to avoid uncomfortable face-to-face interactions. Relying on your phone as a coping mechanism can actually make anxiety worse over time, creating a cycle of increased dependence and worsening mental health. While other short-term resets may work for a while, they don’t address the real reasons why you’re picking up, so if you’re feeling like you’re stuck, rehab is the safest and most responsible next step.
PCP Rehab is Always at the End of the Line
PCP is well-known and well-respected for help with all types of addiction, from alcohol and drug addiction to behavioural addiction—including gambling, cell phone addiction, and mobile phone addiction. Here are just some of the big differences between attempting your own phone detox compared to getting help from PCP: Brain changes seen in phone addiction, such as reduced grey matter volume, are similar to those observed in drug users and individuals with substance use disorder.
Our welcoming and friendly rehab team at PCP offers all the support you need to help you detach yourself from your phone through our behavioural addictions therapy. Here’s a basic guide to how we typically work:
Initial visit with PCP
A relaxed chat about you and your struggles with your phone. We’ll ask you some simple questions and may give you screening tools for things like anxiety, ADHD, or depression.
Putting a Plan in Place
We’ll help you with lifestyle changes, screen hygiene tips, or even mild medications, for example if anxiety is fuelling the behaviour. As part of your recovery plan, we also focus on improving impulse control and self control to help regulate device use and address underlying behavioral patterns. If you think your phone attachment is quite serious, you may be offered a referral to get the extra support you need.
Follow up
We won’t just leave you to carry on alone, we’ll offer you continued check-ins to track your progress and adjust your plan as needed.
Will I Need to Stay at Rehab?
Some people don’t need to stay at PCP as an Inpatient for their phone addiction – they’re just keen to get off their screen and move on with their lives. But for others, their phones could be having a more serious impact on life as they once knew it.
You may need to stay if you’ve tried therapy or a digital detox and nothing’s worked for you, or if your phone’s severely interfering with your daily life, whether it’s school, work, hygiene or relationships. If you’re experiencing panic, withdrawal symptoms, or aggression when you can’t use your phone, this is also a big red flag. Problematic internet use, including excessive engagement with online games, can also contribute to the severity of phone addiction and its impact on mental health. For phone users suffering with mental health issues, like depression, suicidal thoughts, or eating disorders, PCP is fully equipped to offer full support. Phone addiction can also be associated with mental disorders as comorbidities, and research has shown links between excessive smartphone use and suicide related outcomes, including rising suicide rates among adolescents and other vulnerable groups.
What you’ll receive:
Inpatient Rehabilitation
You’ll stay in one of the lovely treatment centres in Luton, Cardiff, Leicester, Essex and Clapham, where no phones are allowed in the day, and benefit from the medical and psychological support there.
Holistic, Therapeutic Programmes
This includes one-to-one therapy, group work, support for mental health and managing your phone behaviours.
Aftercare
Continued care after leaving to maintain recovery and guidance on your new path.
Which Should I Choose?
Rehab for phone addiction may seem a bit extreme for many, however for a lot of people, it’s essential.
Simply ask yourself:
– Do I feel out of control with my phone use?
– Is it affecting my sleep, sleep quality, work, or real life relationships – or all of these?
– Have I tried to cut back but keep failing to put my phone down?
– Do I feel anxious, depressed or totally lost without my phone?
If you answered yes to at least two of these questions, it may be worth having an initial chat with us to see how we can help you.
Certain personality traits, such as impulsivity or sensation seeking, can make some individuals more vulnerable to developing phone addiction.
Memories aren’t made Through Notifications
If the average person is checking their phone 96 times a day, just think of the face-to-face interactions they’re missing out on. But if you think you’ve taken this to the extreme, it may just be time to start getting the help you need, as there’s much more to life… when you go beyond the screen and meaningfully connect with others.
