Cell phones have become an undeniable extension of ourselves. A 2023 study revealed Americans spend a staggering 5.4 hours a day glued to their devices. While smartphones offer many benefits, there are concerns about the potential downsides of excessive use.
The question on everyone’s mind: how much is too much, and how can we cultivate a healthy relationship with our phones?
“It’s almost like an addiction. It feels good for the moment until it doesn’t, and then you realize that I can’t reclaim the time I wasted when I could have done more productive things.”
jocelyn edusei
Simone Jackson is a Houston-based entrepreneur who is constantly in a rush daily. Does she use her phone for business, connecting with friends and family, it’s also what she uses to keep up with what’s happening in the world. But recently, she became more anxious whenever the phone dinged or rang.
“I had no peace of mind. I felt like I always had to be on,” she said. “It wasn’t healthy. It was exhausting even at night, and I had to create boundaries and set aside time to keep my phone on mute.”
For young professionals like Jocelyn Edusei, her phone is a way to escape all of the stresses of her everyday life. From going to school full-time, working, and “overall adulting,” mindless scrolling was her coping mechanism.
“It’s almost like an addiction,” she said. “It feels good for the moment until it doesn’t, and then you realize that I can’t reclaim the time I wasted when I could have done more productive things.”
The convenience of having the world at our fingertips comes at a cost. Medical experts say that excessive screen time before bed disrupts melatonin production, a hormone that regulates sleep. This can lead to insomnia, daytime fatigue, and a weakened immune system.
Beyond sleep, the constant use of our phones impacts our brains. The constant barrage of notifications and stimuli can impair our ability to focus and retain information. People are becoming accustomed to rapid, short bursts of information, hindering our ability to engage in deep thinking and critical analysis.
The impact isn’t limited to adults. A 2023 study published in JAMA Pediatrics showed a 52% increase in screen time for children over three years. The long-term effects on their developing brains remain unknown, but it’s a question demanding attention from healthcare professionals, educators, and parents alike.
So, how do we break free from the digital clutches? Experts recommend a multi-pronged approach:
Awareness is Key : The first step is acknowledging your phone habits. Most smartphones offer built-in tools to track daily usage. Understanding your baseline allows you to set realistic goals.
Limit Notifications : The constant pinging and buzzing are designed to grab your attention. By silencing unnecessary notifications, you regain control over when you check your phone.
App Audit : Identify the apps that consume most of your time. Consider removing those that don’t add value or replacing them with healthier alternatives.
Power Down, Power Up : Schedule phone-free zones throughout the day. This could be during meals, social gatherings, or even designated “deep work” blocks. Engage in activities that don’t involve a screen, allowing your mind to recharge and reconnect with the real world.
Your phone is a tool. You control how you use it. By setting boundaries and incorporating phone-free time, you can cultivate a healthy relationship with your device and reclaim control over your time and attention.
