By Albert Migowa
At 3:00 AM, Lisa found herself scrolling through her phone for the third time that night. She had promised herself she would stop doomscrolling before bed, yet here she was, eyes burning, swiping through endless posts. The glow of the screen was the only light in her dark bedroom. The next morning, exhausted and irritable, she struggled to focus at work, snapping at colleagues and missing deadlines. She knew something had to change but the pull of her phone felt stronger than her willpower.
Lisa’s struggle is not unique. While smartphone addiction is often discussed in the context of teenagers, adults are increasingly falling into the same trap. From social media to binge-watching, many are losing control over their screen time, leading to real-world consequences for their health, relationships, and productivity.
Studies show that screen addiction is not just a problem for younger generations. A 2023 survey by the Pew Research Center found that 73percent of adults feel they spend too much time on their smartphones, while 47percent admit they have tried to cut back without success (Pew Research Center, 2023).
The term ‘nomophobia’ (no-mobile-phone phobia) has gained traction in recent years, describing the anxiety people feel when separated from their devices (King et al., 2013). This dependency has only grown with the rise of remote work and the increasing digitalization of everyday life.
Psychologists compare screen addiction to other behavioral addictions like gambling. When we receive a notification, our brain releases dopamine, the same ‘feel-good’ chemical associated with pleasure and reward (Montag et al., 2019). Over time, the brain craves more of these quick rewards, making it harder to break free from excessive screen use.
A study published in the Journal of Behavioral Addictions found that individuals with excessive smartphone use exhibit withdrawal symptoms when forced to unplug, such as anxiety, restlessness, and irritability (Elhai et al., 2017). This suggests that screen addiction is not just a bad habit but a neurological dependency.
Research links high screen time to increased anxiety and depression in adults. A 2022 study found that adults who spent more than six hours a day on screens reported higher levels of loneliness and stress (Twenge & Campbell, 2022).
Like Lisa, many adults struggle with tech-induced insomnia. Blue light from screens suppresses melatonin, the hormone responsible for sleep, making it harder to fall and stay asleep (Chang et al., 2015).
A phenomenon called ‘phubbing’ (phone snubbing) is affecting marriages and friendships. A 2021 study found that partner phubbing ignoring a partner in favor of a phone leads to lower relationship satisfaction and increased conflict (Roberts & David, 2021).
The average adult checks their phone 96 times a day, or once every 10 minutes (Asurion, 2022). This constant distraction decreases focus and makes deep work nearly impossible.
To combat this issue, individuals can take practical steps to reduce their screen time. Setting screen-free zones, such as keeping phones out of the bedroom and dining areas, can help create healthier boundaries. Utilizing app limits through tools like Apple’s Screen Time or Android’s Digital Wellbeing can track and limit usage effectively.
Establishing a digital curfew by turning off screens one hour before bed can significantly improve sleep quality. Practicing mindful consumption by replacing mindless scrolling with intentional use, such as scheduling specific times for social media, can also be beneficial.
Engaging in offline activities, like picking up hobbies that don’t involve screens, such as reading, exercising, or spending time outdoors, can provide a refreshing break from digital devices.
Lisa’s story is a reminder that screen addiction is not just a problem for teenagers it’s a growing issue among adults. The good news? With intentional changes, we can break free from the cycle and reclaim our time, health, and relationships.
