The world's finally waking up to smartphone addiction

In an age where digital connectivity is the norm, smartphones have embedded themselves deeply into our everyday lives. They serve as our alarm clocks, communication devices, entertainment hubs, and even our workstations. However, the omnipresent nature of these devices has precipitated a global issue: smartphone addiction. The Netflix documentary The Social Dilemma provides a stark portrayal of the psychological manipulation inherent in social media platforms, highlighting how these tools are designed to keep us constantly engaged, often to our detriment. Here’s the trailer for reference:

Smartphone addiction and the accompanying social media dependency have reached alarming levels. This addiction manifests in various ways, from the compulsion to check notifications incessantly to experiencing anxiety when separated from one’s phone. Recent real-life stories, legislative actions, and market responses indicate a growing recognition and an urgent need to address this pervasive issue.

The consequences of smartphone addiction are all too real for many individuals. In a recent article by Fast Company, several people shared their stories of grappling with the inability to disconnect from their devices. One individual, Sarah, found herself constantly checking her phone, even during family gatherings and important events, leading to feelings of guilt and disconnection from those around her.

Another person, Jake, struggled with the constant barrage of notifications and the fear of missing out (FOMO), leading him to neglect his work and personal relationships. He described the experience as “a constant battle between the desire to stay connected and the need to be present in the moment.”

In November 2023, the BBC highlighted Taylor Little’s addiction to social media and how they, along with hundreds of other families, filed a lawsuit against Meta, TikTok, Google and Snap. Inc. “I literally was trapped by addiction at age 12. And I did not get my life back for all of my teenage years,” said Taylor. The plaintiffs allege that these social media platforms are harmful by design. Apart from just getting teens hooked on their smartphones, they also highlighted the case of 14-year-old British schoolgirl Molly Russell. The student allegedly saw a disturbing amount of self-harm and suicide content which led to her taking her own life.

Similarly, while researching for real-life stories on the struggle of overcoming social media addiction, I found the r/getdisciplined subreddit where many individuals have been seeking advice on how to cut down their screen time for good. There are many such similar questions posted on platforms such as Reddit, 𝕏, and Quora.

These stories highlight the emotional toll that smartphone addiction can take, as individuals struggle to find balance and meaning in a world dominated by digital distractions.

The Guardian’s article, “Young people turning away from phones and social media addiction,” further illustrates the widespread nature of this issue. The piece features the experiences of individuals like Jess Perriam, who became exhausted by the relentless feed of content on Instagram. In an effort to maintain connections without being “aggressively marketed at,” Perriam turned to Postcrossing, a site that connects people who want to send and receive postcards from strangers around the world.

The pervasiveness of smartphone addiction has also created a generation gap, with younger individuals often more deeply entrenched in the digital world. This divide has led to concerns about the long-term effects of excessive screen time on cognitive development, social skills, and overall well-being.

A 2020 study published by the Canadian Medical Association Journal found that excessive smartphone use among teenagers was associated with higher levels of depression, anxiety, and impulsivity. The study also noted that the constant exposure to social media and digital stimuli could potentially lead to attention deficits and difficulties in emotional regulation.

In an NPR interview, psychologist Jean Twenge, author of the book “iGen,” discussed the impact of smartphone addiction on the generation born after 1995. She noted that this generation, often referred to as “iGen,” has experienced higher rates of loneliness, depression, and emotional distress compared to previous generations, in part due to the constant digital stimulation and lack of face-to-face interaction.

In an assessment of smartphone addiction in Indian adolescents by the National Institutes of Health (NIH), the study claimed “smartphone addiction among Indian teens can not only damage interpersonal skills, but also it can lead to significant negative health risks and harmful psychological effects on Indian adolescents.” Mind you, this study is almost a decade old. Since then, smartphones have reached in the hands of millions of more teens in the country.

A recent discussion on the r/AskIndia subreddit highlighted the challenges faced by those who have attempted to break free from social media addiction. One user shared their experience of deleting social media accounts, claiming:

The first few days/weeks were difficult because the muscle memory keeps looking for the app and trying to scroll, but the app isn’t there or can’t see the feed. It’s frustrating and annoying. There was no positive impact. Instead of that dopamine rush, now there was frustration. I had tell myself each time why I had gotten off social media.

Even then, there was no positive impact. I just kept doing it to align with the goals I set for myself. Eventually, the frustration went away. I didn’t see any noticeable impact and stopped looking for it. Life went on. At some point I noticed that some things were different from what it was few months back or a year back and when I analyse, it was due to getting off the social media.

There is some occasional FOMO and once in a while I think of going back, but when I think of the positive impact, it goes away.

However, the same user acknowledged the social ramifications of opting out, noting that “it can be harder to stay in touch with certain people, and you may miss out on some events or updates.”

If you want to know more about the negative impacts of smartphones, I’d recommend giving this YouTube video by AsapScience that explains ‘how phones make you sad’ a watch:

You can also watch Dr. Justin Romano’s TEDx talk to understand the gravity of the situation and how we as a society have put in a negligible amount of effort to combat this dangerous addiction.

In a groundbreaking move, the state of New York has taken a bold step toward addressing smartphone addiction, particularly among younger generations. In June 2024, New York became the first state to ban addictive social media features, such as suggested posts and endless feeds, for users under the age of 18.

This move was prompted by growing concerns over the impact of social media algorithms on mental health and the potential for these platforms to foster addictive behavior. By limiting access to these features, the state aims to create a safer and healthier digital environment for its younger citizens.

“We cannot allow the next generation of New Yorkers to be robbed of their childhood and adolescence by the pernicious forces of social media addiction,” said Governor Kathy Hochul in a statement. “This legislation is a crucial step in protecting our children’s well-being and ensuring they can develop into healthy, well-rounded individuals.”

While this legislation has faced criticism from tech companies and free speech advocates, many experts and parents have applauded the move as a necessary step in protecting the well-being of children and adolescents.

Dr. Michael Hausauer, a clinical psychologist specializing in technology addiction, praised the law, stating, “These algorithms are designed to keep users scrolling endlessly, fostering a dopamine-driven feedback loop that can be incredibly difficult to break free from, especially for developing minds.”

In China, the government started clamping down even harder in 2023 to limit children’s smartphone usage in the country. They introduced guidelines for smartphone manufacturers in the country, specifically asking providers to implement a “minor mode” that limits smartphone usage to two hours in a day.

The European Parliament has also urged the development of new legislation to ban harmful addictive practices and enforce ethical design principles for digital products and services, especially those used by children. Companies would be required to create offerings that are safe and do not rely on manipulative “dark patterns” to drive engagement, even if it means sacrificing some profits. The goal is to move away from the current “attention economy” model toward more mindful, transparent, and user-empowering approaches.

To mitigate addiction and empower consumers, proposals include a “digital right to not be disturbed,” default settings like disabling notifications, providing chronological unfiltered feeds, and incorporating features like grayscale modes and total screen time summaries. Awareness campaigns are also recommended to cultivate healthier digital habits. While recognizing social media’s benefits, there are concerns about the psychological and cognitive impacts of addictive design, especially on minors. Comprehensive measures involving regulation, ethical corporate practices, and individual awareness are needed to strike a balance and create a healthier relationship with technology that enhances lives without dominating them.

In a recent opinion piece published in The New York Times, Dr. Vivek Murthy, a Surgeon General in the United States, urged Congress to enact legislation aimed at protecting young people from potentially harmful content that is recommended to them by online algorithms. Murthy wants social media companies to add a tobacco-like warning label, that says “Social media is associated with significant mental health harms for adolescents.” They also want social media companies to be required to share data on health effects and allow independent safety audits.

While government regulations can provide a framework for addressing smartphone addiction, individuals and businesses are also taking matters into their own hands, exploring innovative solutions to foster healthier relationships with technology.

Personal strategies for disconnecting

For those struggling with smartphone addiction, a variety of personal strategies have emerged to help regain control and find balance. Some individuals have adopted digital detox challenges, where they purposefully disconnect from their devices for a set period, allowing them to reconnect with the present moment and rediscover the joys of offline activities.

In a book titled “Digital Minimalism: Choosing a Focused Life in a Noisy World,” The New York Times writer, Cal Newport, shared his experience of a digital declutter, where he deleted social media apps, turned off push notifications, and embraced a more intentional approach to technology use. He reported feeling more focused, productive, and present in his daily life. Others have implemented strict time limits or designated “no-phone zones,” such as during mealtimes or family gatherings, to create boundaries and cultivate more meaningful connections with loved ones.

Apps and software solutions have also been developed to help individuals monitor and manage their screen time, providing insights into their usage patterns and offering tools to enforce healthy habits. For example, the app “Freedom” allows users to block distracting websites and apps for set periods, while “Forest” uses gamification techniques to encourage focused work sessions by planting virtual trees that grow as long as the user stays off their phone.

But that’s not all! If you’re concerned about your smartphone use, both Android and Apple offer built-in features to help you fight smartphone addiction.

One key aspect of these tools is awareness. Android’s Digital Wellbeing and Apple’s Screen Time provide users with detailed breakdowns of their phone usage. You can see exactly how much time you spend on your phone each day, which apps grab your attention the most, and how often you instinctively reach for your device. This level of self-awareness can be a real eye-opener for people who might not realize just how much time they spend glued to their screens.

Both Digital Wellbeing and Screen Time also offer practical tools to help you manage your phone use. App timers allow you to set limits on specific apps. Once the timer runs out, the app is blocked for the rest of the day, encouraging you to focus on other things. Focus Mode on Android and Downtime on iPhone take things a step further by temporarily blocking distracting apps altogether. This can be helpful for situations where you need to concentrate on a task or simply want to spend uninterrupted time with loved ones.

Finally, both platforms recognize the importance of a good night’s sleep. Digital Wellbeing’s Wind Down feature and similar options on iPhone allow you to schedule a pre-bedtime period where your screen dims and notifications are silenced. This can create a calmer environment that helps you wind down and prepare for sleep.

While these features can be helpful, it’s important to remember that Digital Wellbeing and Screen Time don’t force restrictions. Instead, they empower users with the tools and information they need to make informed choices about their phone use and achieve a healthier balance between their digital and real lives.

The Rise of ‘Dumbphones’ and ‘Newtro Tech’

As the desire to disconnect from the constant barrage of digital stimuli grows, a new market for simplified, distraction-free devices has emerged. Commonly referred to as ‘dumbphones’ or ‘newtro tech’ (a portmanteau of ‘new’ and ‘retro’), these devices offer a refreshing alternative to the feature-rich smartphones that have become ubiquitous in our daily lives.

Dumbphones, as the name suggests, are basic mobile devices that prioritize essential functions like making calls and sending texts, without the distractions of social media, games, and endless apps. These devices have found a niche among individuals seeking a digital detox or a simplified communication experience.

One such company, Light Phone, has gained popularity with its credit card-sized device that allows users to make calls, send texts, and set alarms – and little else. In a post on Medium, the company’s co-founder, Joe Hollier, explained the philosophy behind the Light Phone: “We’re not anti-technology; we’re just pro-mindfulness.”

Coincidentally, while scrolling through my 𝕏 timeline, popular tech reviewer Mr. Mobile (Michael Fisher) had also posted about the phone. This just goes to show that more people, even tech enthusiasts, are starting to look for devices that help them break free from constantly checking their phones.

Similarly, ‘newtro tech’ companies are capitalizing on the nostalgia for simpler times by creating products that blend modern functionality with retro aesthetics and minimalist designs. From e-ink display devices like the reMarkable tablet to distraction-free writing tools like the Freewrite, these products aim to provide a reprieve from the constant barrage of notifications and digital clutter.

Businesses embracing mindful technology

Recognizing the growing demand for mindful technology solutions, some businesses are adapting their products and services to promote healthier digital habits. Social media platforms like Instagram and TikTok have introduced features that allow users to track and limit their time spent on the apps, while companies like Google and Apple have integrated screen time monitoring tools into their operating systems.

In a 2021 blog post, Instagram announced the launch of its “Take a Break” feature, which prompts users to step away from the app after a predetermined amount of time. The company also introduced tools to help users manage their feed and control the types of content they see, in an effort to combat mindless scrolling and promote more intentional use.

Additionally, companies are exploring ways to leverage technology to encourage offline experiences and foster meaningful connections. For example, the fitness app Strava has introduced challenges that encourage users to go for walks or engage in outdoor activities, promoting physical activity and a break from screen time.

In a similar vein, the app Meetup has gained popularity for its ability to connect people with shared interests and facilitate real-world gatherings, fostering face-to-face connections and offline experiences.

As the world continues to grapple with the complexities of smartphone addiction, it is clear that a multifaceted approach is necessary. Government regulations, like those implemented in New York, can provide a framework for protecting vulnerable populations, but personal responsibility and mindful technology solutions are equally crucial.

While laws banning addictive social media features for minors are a step in the right direction, experts argue that more comprehensive measures are needed. Dr. Anna Lembke, a professor of psychiatry at Stanford University and author of “Dopamine Nation,” suggests that broader regulations around persuasive design techniques used by tech companies could help mitigate the addictive nature of many apps and platforms.

“I do believe that smartphones are addictive. They’ve been engineered to be addictive and that doesn’t really – you know, we don’t really need more studies to show that that’s true. All you need to do is go outside and look around.” Lembke said in an interview with NPR.

Additionally, education and awareness campaigns aimed at helping individuals understand the risks of excessive screen time and the signs of smartphone addiction could empower people to make more informed choices about their technology use.

On a personal level, experts recommend setting clear boundaries and establishing tech-free zones and times. This could involve turning off notifications, leaving phones outside of the bedroom, or designating specific times for focused, distraction-free work or family time.

“Technology is amoral; it is not inherently good or evil, but it is impactful on the manner in which we live our lives,” says Dr. David Greenfield, founder of the Center for Internet and Technology Addiction. “Simply because we can create and provide brilliant new technologies, does not mean they are without a negative impact.”

Building a support system and seeking professional help when needed can also be crucial for those struggling with severe smartphone addiction. Support groups, cognitive-behavioral therapy, and even inpatient treatment programs can provide the tools and guidance necessary to break free from the grip of digital dependence.

Ultimately, the path forward lies in striking a balance – harnessing the power of technology while maintaining a healthy relationship with it. By combining regulatory efforts, personal accountability, and innovative solutions from businesses, we can work towards creating a world where technology enhances our lives without dominating them.

As Tristan Harris, the former Google employee turned ethical tech advocate, eloquently stated, “We need our smartphones, notifications screens, and web browsers to be exoskeletons for our minds and interpersonal relationships that put our values, not our impulses, first. People’s time is valuable. And we should protect it with the same rigor as privacy and other digital rights.”

By embracing this philosophy and working collectively towards a more balanced approach to technology, we can reclaim our presence, foster deeper connections, and cultivate a society that values mindfulness and intentionality over the endless pursuit of digital stimulation.