Understanding Smartphone Addiction: A Path to Balance

Are you addicted to your Smartphone? The short answer is “probably yes!” You’re not alone—and you might not even realise it. Here’s why it matters, and what to do about it.

We know from research from King's College London that Problematic Smartphone Use is an issue that affects young people. Findings show that those who find it addictive are twice as likely to suffer anxiety and three times as likely to experience depression. Insomnia is another associated problem.

Many parents are acutely aware of the irony of asking their teens to cut down on smartphone use while they themselves are glued to their phones. As you’re reading this, you might be holding your phone right now. If you are on a laptop or computer, your phone is likely to be within a few feet of you. Most of us now can’t leave the house without our phones.

Nomophobia is now a widely used term to describe the fear of being without your mobile phone or having no connectivity.

The Positive Side of Smartphones

Despite the doom-and-gloom introduction to this article, we must acknowledge that smartphones have made our lives much easier and, in some cases, better.

Parents can assist their children with homework through a quick online search. We can translate documents in a heartbeat, research the latest facts and figures, book a restaurant, arrange a virtual GP appointment, check in on a friend in the hospital, send a shopping list to a family member, find out where your child is when they should have been home 30 minutes ago, get recipe inspiration for the five ingredients in your fridge, research information for that book you’ve been wanting to write, work out the name of that actor you just saw on a TV episode, or arrange an emergency next-day delivery of an urgent item for that presentation you’re giving at work tomorrow. The list of benefits is endless.

Many of us find it deeply relaxing to scroll through funny reels at the end of the day, catch up on the news or sport, and check the weather forecast to know if you need sunscreen or waterproofs the next day. Isolation is a problem for many of us, and being able to reach out to a friend for a quick message or to send a funny reel can bring a real (or reel) boost.

The Key is Balance (and Control)

One reason we can find ourselves addicted to our phones is that apps are designed to keep us hooked. Short interactions that boost our brain's happy chemicals feel good. Dating apps promise the perfect match with just the swipe of a finger. Reels make us laugh and want to share with others. There is a constant stream of information available. Sneaky apps introduce streaks, rewarding us for daily interactions and instilling a sense of fear and disappointment about losing our streak. Just ask a young teenager how it would feel to not go on their phone for two days, and you’ll see the look of terror on their face. Many also describe FOMO—the fear of missing out—worrying that we will miss news or experiences that others have.

The problem is that what was initially a tool to improve our lives can quickly become something that controls us. Sometimes, the very thing that helped us become less isolated or bored can lead to loneliness, overwhelm, and burnout, affecting our well-being. For our own well-being, we need to learn how to get the right balance and ensure that we are in charge of our time, not our device.

Tips for Regaining Control

Here are some tips, rooted in good psychological practices, to help you regain control over your smartphone use:

1. Create a Device-Free Zone

   Try to have a zone in your house that is device-free. A good choice is the bedroom. Ensuring you have a physical space where you are not allowed to use your phone can help your brain associate that area with peace and tranquillity.

   
   

2. Establish Phone-Free Times

   We know that screens before sleep affect the production of melatonin. It’s advised to come off phones one hour before sleep and use filters in the evenings. Having times when phones are not in use allows your brain to rest from all the stimulation. Yes, we know that stimulation is fun, but rest and restoration require moments of calm.

   
   

3. Identify Bad Habits

   Get to know your bad habits and consciously plan to do something different (we call this intentional behaviour). For example, if you find yourself on your phone while walking to and from the bus stop, intentionally put your phone away, turn off mobile data, and enjoy a few moments of breathing fresh air while observing your surroundings. Instead of leaving a meeting and immediately reaching for your phone, pause for a few minutes to reflect on where you’ve just come from or where you are moving to next.

   
   

4. Avoid Temptation

   Make it easier to avoid temptation by not charging your phone beside your bed. Instead, say goodnight to it and put it in another room. If you genuinely need to keep it on for emergencies, have it on the other side of the room. Often, the fear of not being contactable is unfounded, as most people have other ways of reaching us in an emergency.

   
   

5. Manage Notifications

   Carefully consider your notifications. Do you have Do Not Disturb times set on your phone? Can you silence some notifications? Do you really need to be informed of every email the moment it arrives? Does your watch need to notify you of every Snapchat message or show a preview of every WhatsApp message? These notifications can disrupt our flow and concentration. Turning them off and choosing when to check for new messages can be a great way to regain control.

   
   

6. Reflect on Your Triggers

   If you are worried you might be using your phone to cope with something, spend time thinking about your triggers. What might be happening that sends your brain looking for a short-term dopamine fix to feel better?

   
   

7. Practice Delay

   Learn the art of delay. When you have an urge to engage in any addictive behaviour, it can be hard to say no outright. For some of us, learning to delay—even for only a few minutes while doing another activity—can help us take control of our behavioural urges. For example, if you have an urge to check your phone while making breakfast, delay checking for a few moments. Tell yourself you'll look once breakfast is made or leave it outside the bathroom to check in a few minutes. Over time, delaying becomes easier, and you might find you no longer need to check at all.

   
   

Seeking Support

If you struggle with smartphone addiction or would like help with general well-being strategies, the team at the Craigie Partnership is here to help! Don’t let your phone control you. If you’re looking to rebalance, refocus, and rediscover yourself, contact us today.

Find out more about our Coaching services here and our Therapy services here. Our team of professional Psychologists and Practitioners is happy to help.