📗 Understand
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Apr 24, 2025
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7 min read
Phones are everywhere and everything: alarm clocks, news sources, connection to friends and family, and sometimes even our escape from reality. It is estimated that 57% of Americans are addicted to their phones—a figure that continues to rise over time. But what’s going on? Why are so many people hooked by their phones?
Our phones have evolved from tools into tiny, glowing temptresses that seem to have an uncanny power over us. But what is it about these devices that keeps us glued to their screens? Spoiler alert: it’s not just willpower.
Before diving into the “why,” let’s clarify what phone addiction really means. Phone addiction isn’t just about checking your device a lot, or even having a huge screen time. This is more what Dr. David Greenfield, assistant clinical professor of psychiatry at the University of Connecticut and founder of the Center for Internet and Technology Addiction, calls "overuse".
Phone addiction is a form of behavioral addiction where users feel compelled to interact with their phones even at times when it’s unproductive or even damaging. Psychologists often link this phenomenon to “nomophobia” (no-mobile-phobia), which describes the fear of being without one’s phone.
Much like other behavioral addictions (think: gambling or shopping), phone addiction is tied to how the brain craves and rewards behavior, and once our brains get hooked, breaking the habit can feel as tough as quitting sugar or caffeine.
“If you can’t help being on it even when you know you shouldn’t be, that loss of control is the hallmark of an addiction” —David Greenfield
But phone addiction isn’t accidental.
Why Are People Addicted to Their Phones?
According to Dr. Tristan Harris, a former Google design ethicist, tech companies have engineered apps to be as engaging as possible. He points out that apps are designed to exploit our psychological vulnerabilities.
"Success and stock prices often depend on user engagement, page views, or likes. Whether it's a meditation app, an informative website, or an addictive game, they are all competing for attention, which means they win by being smarter at getting users to spend their time, and then come back. This is called the attention economy." —Tristan Harris
Yes, attention economy might be the reason why so many persons are addicted to their phones. And here are the main issues that Harris and some other researchers point out.
#1 - The Instant Gratification Cycle
Ever posted a photo and immediately waited for that “like” to pop up? Phones and apps are designed to reward us for staying engaged, whether it’s through likes, notifications, or even “streaks” in certain apps. Each of these triggers a dopamine rush—a pleasure chemical that our brains chase, which reinforces our desire to keep checking.
#2 - Fear of Missing Out (FOMO)
FOMO is a powerful, subtle force that keeps people tethered to their screens. We’re wired to stay connected to our social circles and not miss out on anything exciting. When you feel like the world is happening right on your screen, it’s no wonder you keep reaching for your phone.
#3 - Social Validation
Phones let us interact and seek validation anytime, anywhere. Les études montrent que l'homme a besoin de connection sociale, mais surtout de conversation, comme l'explique Dr. Sherry Turkle,an MIT psychologist and author.
"[We need to] make sure we don't settle for connection when really what we crave is conversation. You are looking for it because it is the talking cure for a crisis in empathy." —Dr. Sherry Turkle
Dr. Sherry Turkle, , explains that humans are “wired to connect,” and mobile technology enhances that connection. When a message or “like” rolls in, it can feel like validation of our social worth, making us return for more.
#4 - The Slot Machine Effect
Your phone operates much like a slot machine, designed to keep you guessing. Just as in gambling, intermittent rewards (the surprise element of notifications) create an addictive loop called the “compulsion loop”. A loop that keeps us constantly seeking the next small reward.
"Compulsion loops are deliberately used in video game design as an extrinsic motivation for players, but may also result from other activities that create such loops, intentionally or not, such as gambling addiction and Internet addiction disorder." —Wikipedia
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#5 - Escapism and Stress Relief
For many, phones are also an easy escape from stress, boredom, or discomfort. Experts explain that boredom is really important, but mainly stole by screens today.
“Profound boredom may sound like an overwhelmingly negative concept but, in fact, it can be intensely positive if people are given the chance for undistracted thinking and development” —Timothy Hill, Sociologist.
Because, yes, our brains are rewired to reach for the phone instead of finding healthier coping mechanisms. They no longer want to get bored. Ugh. Who likes to get bored?
Problems Caused by Phone Addiction
Well, yes, like any addiction, phone dependency has its consequences. We can never be completely exhaustive, as science is actively studying this topic, but here are the main issues facing heavy screen-time users.
#1 - Mental Health Impacts
Studies show that excessive phone usage is linked to higher rates of anxiety, depression, and even loneliness. Ironically, what we do to stay connected often leaves us feeling more isolated.
#2 - Impaired Focus and Productivity
When you’re constantly reaching for your phone, focusing on any task becomes a challenge. The habit of checking notifications interrupts our focus. A study lead by Gloria Mark shows that it takes an average of 23 minutes to refocus after an interruption. Multiply this by several checks a day, and it’s no surprise productivity takes a nosedive.
#3 - Strain on Real Relationships
Digital connections can sometimes replace or harm our real-life relationships. According to research from Professor Jean Twenge, heavy phone usage can lead to misunderstandings and miscommunication in face-to-face interactions, as people become increasingly reliant on texting over talking.
A study conducted on teens shows that "Eighth-graders who spend 10 or more hours a week on social media are 56 percent more likely to say they’re unhappy than those who devote less time to social media."
"Teens who visit social-networking sites every day but see their friends in person less frequently are the most likely to agree with the statements 'A lot of times I feel lonely'" —Jean Twenge
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#4 - Physical Health Deterioration
The other major problem with phone addiction is sedentary behavior. Using a phone often encourages people to remain still, sometimes for hours on end. According to experts, this can increase sedentary habits in many individuals, potentially leading to serious health issues over time.
"Cell phone use, like traditional sedentary behaviors, may disrupt physical activity and reduce cardiorespiratory fitness." —Lepp, Al.
How to Break Free from Phone Dependency?
⚠️ If you are not struggling with a severe addiction, here are some tips that may help you manage excessive use. Of course, if you experience symptoms related to addiction, we recommend consulting a healthcare professional and a specialized addiction service.
#1 - Embrace the Power of Mindful Phone Use
Developing an awareness of phone use is step one. Mindful use means checking your phone with purpose rather than out of habit. Screen time apps like Jomo can help.
As Tristan Harris said:
“The average person checks their phone 150 times a day. Why do we do this? Are we making 150 conscious choices?"
This is how we came to ask ourselves the question, “How can we help people become more aware of their usage?” Our solution: the "Conscious Use" Session.
By default, it blocks the most distracting apps. So, every time you’re tempted to jump right onto those apps, Jomo steps in. Say goodbye to easy access to Instagram—now, there’s a lock screen. And to use your precious time, you’ll need to request a break from Jomo —a break, of course, limited in time, and provide a (good) reason to unlock the app in question. An excellent way to (re)gain awareness of those 150 daily interactions.
#2 - Set Boundaries with Technology
Using a phone isn’t inherently a bad thing. The problem lies in how we use it, as experts say.
"The problem is not technology [...] It is how we use it." —Cosmin Munteanu, Professor.
What’s essential is to create a safety framework—essentially, “guardrails.” It’s not about preventing ourselves from using these tools but about protecting ourselves from uncontrolled usage driven by external pressures, like notifications, social pressure, and more.
To do this, we recommend setting usage limits on the apps where we log the most screen time. Often, these are social media apps, which for some people can take up more than 10 hours per week.
You can use the Jomo app, available for free on iPhone, iPad, and Mac, to set up app limits. Ideally, aim to keep it under 10 hours per week, which means less than 1.5 hours per day.
What’s great about Jomo is that you can set a single app limit for multiple similar apps—for example, creating one limit for all social media. So, it’s not 1.5 hours on TikTok alone but 1.5 hours total across all your social media. Much more convenient!
#3 - Explore Alternative Sources of Fulfillment
Building fulfilling activities outside of screen time is crucial. Whether it’s exercise, a hobby, or face-to-face time with friends, finding joy offline can reduce the hold your phone has on you. Dr. Laurie Santos, a happiness expert from Yale, emphasizes that authentic connections and activities that stimulate us mentally (like learning or exercising) boost our well-being in ways that screens can’t match.
At Jomo, we put a lot of thought into this. Because, let’s face it, many people come to us with another question besides just screen time: “If I spend less time on my phone, what do I do instead?”
So, we gathered over 100 simple and accessible activities. And we integrated these activities intelligently into Jomo. They appear directly on the screens of your blocked apps. This way, if you feel tempted to scroll through Instagram, wait—why not try one of these activities instead?
#4 - Reevaluate the Apps You Use
As digital minimalist expert Cal Newport suggests, being more selective with what we allow on our screens makes it easier to stay focused on what matters. So people should consider deleting or muting apps that are designed to keep you hooked, especially social media or gaming apps.
There’s a type of “fear” tied to the phone known as the “false need.” I “need” Instagram because that’s where I talk with my friends. I need TikTok to find recipes. Just like you would need water to survive. But in reality, most of the time, you don’t actually use these apps for these “needs.”
The best way to get clarity on this is by installing Jomo and starting Screen Time Journaling. Just take 2 minutes to link each app use to an activity —of your choice— and a feeling it triggered —from positive to negative. You’ll quickly notice that you think you’re using apps for certain reasons, but that’s not actually the case. And even worse! They often make us unhappier than we thought.
Breaking free from phone addiction isn’t about cutting out technology entirely; it’s about learning to use it intentionally. Our phones are powerful tools, but we need to ensure they don’t control us. With apps like Jomo, setting boundaries, and prioritizing real-world connections, you can regain control over your screen time and rediscover the joy of being present in the moment. So, next time you feel that phone itch, ask yourself: what are you really looking for?
