Phone addiction: regain control in a hyper-connected world

Many of us spend countless hours scrolling on our phones—but is it fair to call it an addiction?

Smartphones have evolved far beyond simple communication tools; they’re now entertainment providers, social networks, to-do lists, and even digital memory banks. These days, your mobile phone taps into almost every aspect of your life—but could too much screen time have a dark side?

With every ping and notification alert, the hyper-connected world can feel overwhelming. It’s easy to lose sight of what really matters beyond the screen…

What does phone addiction actually mean?

Phone addiction is the obsessive use of your phone.¹ Excessive phone use can happen at any time, but especially when you are experiencing other issues like anxiety, depression or loneliness.² Instead of alleviating these issues, overuse can actually make them worse.

Like other addictions, smartphones can trigger the release of dopamine.³ Dopamine is a ‘feel-good’ neurotransmitter that plays a central role in the brain’s reward system.⁴ This creates a cycle of pleasure-seeking that can be hard to break.

How your phone can affect your health

Excessive mobile phone use can impact both physical and mental health, which often subtly builds over time. Effects may include increased anxiety and stress, reduced attention span, low mood, sleep disruption, back/neck pain, eye problems and headaches.⁵⁶

To support your health and wellbeing, limit screen time. Simple strategies can help, such as leaving your phone in another room at bedtime, replacing instant messaging with longer, more in-depth phone calls or scheduling in-person catch-ups to foster real-life connections.

Are children, teens & young adults affected too?

Children and teenagers are often given smartphones at a young age to help them stay connected and safe. But could the very device meant to protect them also pose unexpected risks?

Young brains are still developing, and too much screen time may affect social skills, emotional resilience, physical activity, attention, creativity, self-esteem, body image and sleep.⁷⁸

This doesn’t mean phones should be off-limits, but setting boundaries—limiting screen time and ensuring age-appropriate content—can support real-world connections, play, and hobbies.

How to achieve balance

1. Set digital boundaries

Create clear limits around how and when you use your phone. Turn off all non-essential notifications, set time limits on apps, and have a digital clear-out – ask yourself, which apps really bring value to my life? Boundaries help reduce mindless scrolling and restore intention.

2. Prioritise screen-free mornings and evenings

Start and end your day offline. The last thing your nervous system needs is to be bombarded by phone notifications as soon as you open your eyes, and then again last thing at night. Instead, set aside 30 minutes to build a healthy morning routine – this might include a 5-minute guided meditation, writing a gratitude list, enjoying a morning coffee or herbal tea in peace, and a light morning stretch. The same rule applies in the evening; screen-free evenings may improve sleep quality and provide you with some much-needed mental rest.

3. Find joy in offline hobbies

Phones and screens often fill emotional gaps, so try to replace them with alternatives that nurture your mind and body. This may include:

Reading
Walking or another form of exercise
Journaling or other mindfulness activities
Face to face meet ups with family or friends
Creative hobbies like sewing, painting, or drawing

4. Turn to loved ones for support

Change is hard, so lean on your loved ones for support. Explain what you are doing and your goals around phone use. Spend quality time with your friends and family; this will strengthen your relationships and reduce the urge to escape into your phone.

Remember, phone addiction isn’t a personal failure – it’s a natural response to technology that’s been specifically designed to capture your attention. So, don’t be hard on yourself! By setting boundaries and making small, intentional changes, you can cultivate genuine connections and a healthier relationship with your devices. Wellbeing comes from boundaries, balance, and presence.

For more support, check out Adam’s article – Reclaim your peace: 5 tips to regulate mental and emotional health

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm

Phone addiction: regain control in a hyper-connected world

What does phone addiction actually mean?

How your phone can affect your health

Are children, teens & young adults affected too?

How to achieve balance

1. Set digital boundaries

2. Prioritise screen-free mornings and evenings

3. Find joy in offline hobbies

4. Turn to loved ones for support

References

Questions? Talk to a Nutritional Therapist on live chat!

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