How often do you check your phone? Research shows the average American does it nearly 200 times a day, or about once every five minutes while they’re awake. Estimates show that nearly half of adults nationwide consider themselves addicted to their phone, which can take a toll on physical and mental health.
Psychologist Dr. Naomi Dambreville says doomscrolling is often a mindless habit with serious consequences. “You might scroll to stay informed but end up feeling worse,” she explains “Bad moods lead to more scrolling, which worsens the mood further. It affects attention, mood, self-esteem and can trigger irritability, anxiety or anger.”
So, how do you know if you’re too dependent on your phone? According to Dambreville, these are the red flags to watch for:
- Everything revolves around your phone, from reading the news to socializing
- You have an “automatic relationship” with your phone, reacting to every notification and feeling FOMO when you’re offline.
- Trouble focusing without your phone in hand, multitasking with your phone while talking to people, watching TV
- Low tolerance for boredom, scrolling is your default time-filler
- Physical symptoms like headaches, eye strain, and sleep disruption
- Phone-related conflicts with loved ones who feel ignored because you’re always on the phone
If those are hitting a little too close to home you may be ready for a digital detox. Here’s what this expert recommends to kickstart one:
- Track your device and/or social media use to know how much time you spend on apps and how many times you pick up the phone
- Create a “detox” plan, starting with one specific behavior you want to change
- Replace old habits with new ones, something to do instead of scrolling
- Create a coping plan to deal with withdrawals and boredom, have fun activities to do when you feel the urge to scroll
- Leave your phone in a different room to create some physical distance
Source: NY Post