Smartphones have become a part of our daily lives, but for many, they have turned into an addiction. Do you find yourself mindlessly scrolling, searching for that next dopamine hit? If you are constantly checking your phone for notifications, messages, or updates, neglecting your work or study responsibilities, or even your personal relationships, you’re not alone.

Perhaps you feel anxious or restless when you can’t be on your phone, experience sleep disturbances because you’re using your phone late at night, or feel irritable and uncomfortable when you’re unable to use it. These habits are more common than you might think. In fact, according to a recent report by Statista, approximately 3.8 billion people worldwide struggle with phone addiction

Excessive phone use doesn’t just affect our external lives; it can also take a significant toll on our mental health. The pressure to stay constantly connected and responsive can lead to anxiety. Social comparison is another major factor—exposure to curated and idealized images of others’ lives on social media can make us feel inadequate and even depressed.

This issue affects everyone, including adults, teenagers, and children, who are more easily exposed to negative interactions and cyberbullying on social media. Additionally, the constant distractions from frequent notifications and the habit of multitasking on our phones can reduce our attention span and focus, making it harder to concentrate on important tasks.

How can we help ourselves? Start by setting limits on phone use and make sure to stick to them (I know, it’s easier said than done!). Disabling non-essential notifications can reduce distractions and help you focus on your daily responsibilities. Consider designating phone-free zones, such as at the dinner table or in your bedroom, to create a healthier balance. Finally, make time for hobbies and activities that don’t involve screens. These small changes can make a big difference in managing phone use and improving your well-being.