Phone Addiction Warning Signs

Top 8 Signs of Cellphone Addiction

The key to differentiating between excessive phone use and phone addiction is whether the person continues their addictive behavior despite negative consequences.

Here are the top 8 real-life examples of how smartphone addiction might manifest in oneself or a loved one.

1. Compulsively Checking Phone

The impulse to check for notifications is so strong that people cannot fully focus on anything besides their phones.

According to the American Psychiatric Association (APA), “43 percent of Americans qualify as constant [phone] checkers.”

Every like, comment, text message, and other kind of interaction can cause a surge of dopamine (the brain’s feel-good chemical), and a person may start checking their phone without even thinking about it.

Excessive smartphone use can creep up on anyone. Regardless, if a person begins compulsively checking their phone to the point where they interrupt conversations, pause work tasks, or even stop enjoying activities they once loved, it may indicate a deeper problem.

2. Experiencing Anxiety When Going Without a Phone

One of the most common signs of phone addiction is nomophobia, which is when users experience feelings of fear or anxiety when going without their phones.

Many phone addicts experience “ringxiety” or “textiety” which is thinking they hear their phone ring or vibrate when it hasn’t or feeling anxious about receiving or responding to text messages immediately.

This is especially concerning among children and young adults, as these years are formative and crucial for brain development, and phone addiction affects every aspect of neurological development.

Many young people have started relying on social media apps for their socialization. As a result, they aren’t getting sincere connections with peers—sometimes resulting in loneliness, social anxiety, and depression.

3. Feeling Angry or Irritable Without Phone

Some phone addicts feel irritable or angry without their phones. They may lash out at those around them and get angry over things they previously wouldn’t have.

Phone addiction can also decrease emotional regulation and impulse control, making angry outbursts more common, especially in adolescents and teens.

When phone addiction occurs before the brain is fully developed, the frontal lobe may not properly form. Disruption of brain development can lead to emotional dysregulation, impaired coping skills, and many other emotional and behavioral issues.

4. Poor Work or School Performance

When spending time on their phones, phone addicts may begin to neglect responsibilities such as studying or completing work assignments.

Grade school and college students alike may struggle to focus in class because they are distracted by their phones. They may also put off homework in favor of browsing their favorite social networking apps.

Likewise, employees might spend time on the clock absorbed in their phones and fail to meet deadlines or complete necessary tasks.

5. Experiencing Health Problems From Constant Phone Use

Constantly looking down at your phone and scrolling for hours can cause various adverse effects throughout the body.

Some examples of physical health issues from phone addiction might include: 

• Neck, back, wrist, and thumb pain can all develop from endlessly scrolling.
• Muscle stiffness or atrophy may develop from being immobile for long periods.
• Obesity is also more prevalent among phone addicts due to decreased physical activity and impaired impulse control when eating.
• Eye strain, blurry vision, and headaches can all develop from incessantly staring at a screen.

6. Deterioration of Relationships

When we spend time and focus on phones, little time is left for our friends and loved ones. People begin to tire of not being prioritized, and relationships deteriorate over time, leaving phone addicts feeling isolated and lonelier than ever.

Adolescents who use smartphones excessively don’t learn to properly interact and connect with others, which can lead to social and intimacy issues later in life. Face-to-face interaction and connection are crucial for development and general well-being.

7. Sleep Disturbances

When phone usage becomes excessive, your circadian rhythm may be desynchronized, affecting your sleep quality.

A reported 50% of Americans report bringing their phones into bed with them at night, and many are unable to turn them off and go to sleep in a timely manner.

Our bodies are meant to be in the dark at night to create a sleepy hormone called melatonin. Staring at bright phone screens before bed may disrupt this natural hormone production, causing insomnia, and users may stay awake long into the night, scrolling on their phones.

In some cases, phone addicts may also find themselves waking during the night to check for notifications, further interrupting their sleep cycle.

Quality sleep is necessary for all body systems to function properly; without it, our bodies suffer.

8. Risky Behaviors and Poor Impulse Control

Phone addicts often experience traffic violations or accidents due to driving while on their phones. Even after getting a ticket or being in an accident, they continue to use their phones at inappropriate or dangerous times.

While phone addicts pose a threat to others’ safety while driving, they also put themselves at risk by being glued to their phones.

For example, being distracted while walking through a parking lot can make them vulnerable to being hit and injured or the victim of an attack or robbery.

What to Do If You Notice These Signs of Phone Addiction

If you or someone you know is exhibiting these signs, they may have a phone addiction. While this can feel scary and isolating, know help is available.

Here are some steps you can take to get help and change your habits around smartphone usage:

• Decrease your cellphone use by physically being away from your phone for set amounts of time/during specific times of day, setting screentime limits on addictive apps, or deleting them altogether.
• Speak to a mental health professional, such as a therapist or counselor, to help identify and treat the root causes of your addiction.
• Join a support group like the Internet and Technology Addicts Anonymous to find others with similar struggles and help/encourage each other through treatment and recovery.

Find Help for Phone Addiction

Phone addiction is damaging our relationships, lives, and our society as a whole. It negatively affects our youth and raises a generation of anxious, distracted, and discontent individuals.

Recognizing these signs in yourself and those around you is the first step in creating change. Set boundaries for yourself and loved ones regarding phone use by limiting exposure and talking to your doctor or healthcare provider if you think your phone use has gotten out of hand.

If you aren’t sure where to start, you can check SAMHSA’s online treatment locator for confidential information about counselors, therapists, and other behavioral health resources in your area.