It’s hard to deny that our phones have become a huge part of daily life. Those little rectangular screens support everything from our communication and schedules to our entertainment—they’re even our news source and alarms. It’s no surprise that we depend heavily on our phones. But sometimes the reliance can lead to the question: Am I actually addicted to my phone?
The overreliance on smartphones can manifest in a variety of ways. Maybe you regularly stay up late scrolling. Or perhaps the phone in front of you at dinnertime makes it hard to focus on the people you’re in the company of. Or maybe you find yourself constantly checking your phone for notifications or automatically opening TikTok any time you have a spare moment, even if you’re driving or on a walk. Often, this happens mindlessly, without even realizing you’re reaching for your phone.
If this sounds like you, it’s worth exploring whether phone addiction or an unhealthy obsession might be at play. After all, when our devices start to take over our time and attention, that can seriously impact our mental health. Let’s dive deeper into what phone addiction really is and how to tell if it’s something you might be struggling with.
What is phone addiction?
There might not be an entry for phone addiction in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), but that doesn’t mean it can’t be overwhelming or have real effects on your well-being. In fact, Dr. Patrick McGrath, chief clinical officer at NOCD, says that he wouldn’t be surprised if one day phone addiction is formally diagnosed as a mental health issue.
“The things that happen on phones can be very addicting,” explains Dr. McGrath. “How many people have lost hours to scrolling on their phone, saying ‘just one more reel’ and then two hours later they’re thinking ‘my god, all I’ve done is watch reels.’”
It’s that cycle—one more scroll, one more video, one more refresh—that can create patterns that are seen in addictive behavior, like substance addiction. What’s more, the continuous, almost automatic nature of phone use can make it feel like it’s taking on a life of its own—and taking over yours.
Why is it so hard to step away from your phone?
When your phone becomes a constant source of stimulation and distraction, it’s not surprising that you might find it hard to step away, even when you know it’s affecting you negatively.
If you’re used to being on your phone at all times, you might feel anxious or restless when you’re not checking what’s going on in your digital world. You might look at your screens out of habit, even if there isn’t anything specific to check. Interesting to note: These obsessive traits are common and can appear in children too—if you’ve ever seen a toddler or young child having a tantrum when their parents’ phone was taken away from them, you’ve seen this in action.
Some people with phone addiction use their phones as a security blanket instead of dealing with the actual issue they’re facing. “If you find yourself in situations that are uncomfortable, it’s easy to jump on your phone and do something on there instead of having to deal with what you’re dealing with. So phones can be a safety behavior,” notes Dr. McGrath. The problem, of course, is that using your phone to escape the things that make you uncomfortable or bring up stress doesn’t actually help you cope with your reality or face what’s going on—it’s purely an avoidance mechanism.
Signs of phone addiction
Dr. McGrath says that if your phone use is preventing you from completing tasks or fully engaging in your daily life, it could be a sign of overuse. He notes that “If you’re missing out on social interactions because you’re on your phone, if you’re not getting work or school done, if you’re at work and you’re distracting yourself with your phone,” these are all indications that you might have an overdependence on your phone.
According to the Addiction Center, a resource for learning about, managing, and recovering from different types of addiction—whether officially recognized or not—there are some additional signs to determine if you are addicted to your phone. These include:
- Feeling angry or irritated if phone use is interrupted.
- Getting up at night to check a phone
- Lying about smartphone use
- Loved ones expressing concern over your use
- Neglect or trouble completing duties at work, school, or home
- Checking peoples’ profiles on social media repeatedly due to anxiety
- Accidents or injury due to phone use
- Working later to complete tasks because of being distracted by your phone
- Weak or non-existent social life
- Isolation from loved ones or a feeling of lack of connection
- Reaching for the phone the moment you are alone or bored
- Phantom vibrations (thinking the phone buzzes when it doesn’t)
- Finding it difficult to limit phone use even when you try
- Craving access to a smartphone or another device
If any of these signs feel familiar, it may be a clue that your phone use has become unhealthy. Recognizing these patterns is the first step toward finding healthier ways to manage screen time and reconnect with life offline.
Think your phone use might be an obsession? We can help
The relationship between phone addiction and mental health
A large portion of phone use is social media, and while being on social media is completely normal and can offer benefits—like keeping you connected with friends and family—for some people excessive social media use brings more negatives than positives. For instance, it can create a feeling of “not-enoughness” or enforce the idea that perfection is possible. “If you’re reaching for your phone constantly and scrolling through social media, looking at all these things that other people are doing, looking at all these people who are having fun and thinking ‘I’m doing nothing,’ it can be very depressing,” explains Dr. McGrath.
It’s no wonder that some research has found that there can be a link between social media use and anxiety and depression. One study suggested that people using more social media platforms were more likely to experience anxiety and depression than people using fewer social media sites and apps. But the relationship went both ways, with study authors pointing out that some people may use social media to cope with pre-existing feelings of anxiety and depression.
Social anxiety in particular is one type of anxiety that’s been studied for its relationship to phone use. Social anxiety is an umbrella term for a problem that can involve different fears involving social settings, from participating in “small talk” to talking on the phone with friends. Yes, that’s the irony of phone addiction—for some people, it can make picking up the phone to actually connect with someone more difficult. And for those who already have social anxiety, smartphone addiction can be the result of using a phone as a “crutch” in social situations—an attempt to reduce anxiety.
Another mental health condition with strong links to excessive phone use is obsessive compulsive disorder (OCD). The condition, marked by wanted, intrusive thoughts (aka obsessions) and behaviors done to reduce anxiety caused by obsessions (aka compulsions), is highly distressing. For people with OCD, phones can easily become tools for carrying out compulsions—which are unproductive in the long run as they don’t provide lasting relief from obsessions.
In fact, new research published in Current Psychology looked at what study others referred to as “Problematic Smartphone Use (PSU). The research found that people with OCD were more prone to have PSU compared to those without OCD.
As Dr. McGrath points out, people with OCD might use their phones to repeatedly search for information about their symptoms online or to compare their situation to others’ experiences. For instance, if someone has health concern OCD and is fixated on the idea that they’re always vulnerable to getting sick, they might use their phone for reassurance on questions like: Did I diagnose myself correctly? Have I researched this enough? Is there someone who can validate how I feel or identify the illness I think I have?
Ways to reduce your phone use
Let’s face it: Ditching the smartphone isn’t an option for most people. So what can you do if overuse has become a problem and you want to develop a healthier relationship with your phone? Dr. McGrath recommends determining boundaries for yourself. He says that setting screen time limits for certain apps can be extremely beneficial, as well as imposing rules like: “I can’t walk around outside and be on my phone. I’m not going to use it at work or while I’m in meetings. And if I’m at work or in a meeting, I’m going to put my phone four feet away from me so that it takes more effort to actually go get it.”
“Just putting a little bit of space there can be a game changer for people,” Dr. McGrath emphasizes.
Some people find that making certain times of the day “phone-free”—like the first hour after you wake up or the hour before bed—also goes a long way. You can also create “tech-free” zones in your house, like the dining room or bedroom, to encourage more mindful and present moments. Finding activities that don’t involve your phone—like reading a book, working out, or watching a movie—can also help break the habit of reaching for your phone out of boredom.
Exposure and response prevention (ERP) is a form of therapy that was developed specifically to treat OCD, and it’s backed by decades of clinical research. During ERP, people are encouraged to gradually and carefully confront their obsessions, sit with the discomfort they feel, and resist the urge to perform compulsions. It might sound scary, but a therapist who specializes in ERP is there for guidance every step of the way, as this is a very collaborative form of therapy.
Over time, ERP teaches your brain that discomfort from obsessions will go away—or they’ll be drastically reduced—when you don’t give into compulsions like picking up your phone every time the urge strikes.
We can help you reduce compulsive phone use
Bottom line
If you feel like your phone use is becoming obsessive and find it affecting your routine and well-being, it’s important to remember that you’re not alone—many people face similar struggles. The good news is that there are many effective strategies available to help with phone addiction. Whether it’s setting boundaries, practicing healthier habits, or seeking therapy like ERP, it’s entirely possible to build a healthier relationship with your smartphone.