The Digital Dependency

There was a time when phones were simply tools used to make calls, maybe send a message or two. But over the past few decades, mobile phones stopped being "just phones" and became extensions of our lives.

Now, mobile phones are:

• Our calendar
• Our photo albums and video diaries
• Our GPS navigators
• Our news sources and encyclopedias
• Our entertainment centers
• Our study desks, workspaces, shopping carts, and personal assistants

Later, social media changed that landscape entirely by turning our expression into public performance. Suddenly, our phone wasn't just for talking to people—it became a stage for:

• Sharing our lives in photos, videos, and stories
• Consuming others’ content non-stop
• Gaining likes, comments, shares
• Building and maintaining a digital identity

I recently conducted a survey that revealed a striking reality—phones are more than just gadgets. They are deeply tied to how people view themselves and cope with daily life.

Mobile Addiction

Mobile addiction refers to the excessive use of mobile phones to the point that it interferes with our daily life, mental well-being, and real-world relationships. [1]

It is when checking our phones becomes automatic, when boredom, stress, or silence feels unbearable without it, and when even short separations from our phone create anxiety.

Common signs:

• Checking our phone immediately upon waking up or before sleeping
• Using our phone during conversations or meals
• Reaching for it unconsciously multiple times an hour
• Struggling to reduce usage, even when we want to

Status Symbol

Majority of the people think that their smartphone is more than a utility—it represents status and identity. (why?)

  “ 'What phone do you use?' can signal your economic class" — one of the responses

Brands like Apple, Samsung, and Google have built a reputation around luxury, premium design, and elite status.

Also, smartphones are deeply personal. We personalize them with our wallpapers, apps (fitness, gaming, creativity, finance), images containing our memories, music playlists, emojis, and widgets—each element reflects who we are or who we aspire to be.

Slowly, it reflects the version of 'ourselves' we want others to see.

Increased Screen-time

People have reported spending 2 to 8 hours every day on their phones. Why?

There are many reasons for this.

Our brains naturally avoid idle moments. In waiting lines and even while eating, we reach for our phones. This points to a deeper truth—phones fill a void.

When boredom strikes or responsibilities feel overwhelming, our brains instinctively seek relief or comfort. Here is where a smartphone becomes the fastest and easiest form of escape.

  "If I have something interesting to do, I can go a day without my phone. But, if I don't have anything to do, I can barely spend 3 hours" — one of the responses

  "I reached for my phone without even thinking, just because it was there." — one of the responses

This gives the illusion of being engaged, while avoiding the real problem of the procrastination cycle, which ironically increases stress later.

Constantly viewing the screen can lead to extreme blue light exposure, delaying sleep and reducing sleep quality.

So, how do we break this cycle? One approach is to redirect our attention to more meaningful and fulfilling activities. Instead of scrolling through social media, we can invest our time in things like drawing, writing, or studying.

But is that truly enough?

Even a person committed to studying cannot completely avoid the phone. And it is not just because of poor self-control; it is a product of digitization. Phones are no longer distractions from work—they’re often essential for work.

  "My studies are in my phone.” — one of the responses

During COVID-19, many people switched to digital studying methods instead of physical notes. The pandemic ended, but digital notes continued to be used due to their benefits.

Also, understanding certain concepts requires explanation when students are studying at home. This has made smartphones not just helpful but essential. Including AI (ChatGPT, Copilot, Gemini, etc.) for learning concepts and generating content makes it a need for students to use their phones for studying.

Stress-reliever

Does your phone comfort you in stress? — 100% said yes. But how?

Stress creates discomfort—whether it is anxiety, frustration, sadness, or just mental exhaustion.

How do you comfort yourself by using your phone?

These were the responses received:

  "I play games to release all the stress, and once I win, I feel relaxed." — one of the responses

  "I scroll through some funny reels or reply to reels sent by my friends when I am sad." — one of the responses

  "I browse products online when I feel lonely." — one of the responses

Distractions like games, social media, and browsing give short bursts of pleasure and a sense of accomplishment, but it does not address root causes. Also, our phone gets us exactly what we need within a few taps.

While these actions may seem harmless, they have major consequences. Instead of talking to someone, people isolate themselves with their devices. It encourages avoidance behaviors, leading to more stress buildup later.

Decline in Voice Communication

Texting has become the go-to mode of communication, even for serious conversations. It’s faster, more convenient, and comfortable.

This was clearly reflected in the responses I received through my survey.

Do you prefer text over other methods of communication? — 70% said yes.

Why?

• Texting helps people escape awkward or emotionally taxing conversations, even when those conversations are necessary.
• Texting allows us to respond on our own time, which feels less intrusive and more manageable.
• Many people feel anxious about confrontation or vulnerable conversations. Texting removes the pressure of tone, body language, and facial expressions.

But then, people start to avoid calls or face-to-face conversations, choosing the easier route. And they reply, wait, check again, reply again… and suddenly, they’ve spent hours checking their phone.

Notifications and FOMO

Notifications create a false sense of urgency—and often, a fear of missing out (FOMO). When we feel emotionally drained, these little “pings” of attention can make us feel seen and wanted.

Do you sense excitement when notifications pop up on your phone? — 43% said yes.

The brain associates notifications with potential rewards.

One does not need an actual like, message, or notification to feel hooked—just the possibility of receiving one is enough to keep one checking their phone.

Are you checking your phone multiple times per hour? — 57% said yes.

  "Even when I don't get a notification, I check. Just in case." — one of the responses

That “just in case” is FOMO in action. This triggers the release of dopamine, making us more likely to check our phone compulsively, even when there is no actual notification.

When someone tries to stop checking the notifications, the result can be restlessness or anxiety.

Social Media

Every time we click on something new, our brain rewards us with a tiny dose of dopamine.

Now imagine this: you are scrolling through social media, one reel turns into five, five into fifty—and before you know it, hours have slipped away. You don't even remember what you were looking for in the first place [2]. Sound familiar?

Social Media apps like Instagram, TikTok, and Twitter are designed to keep us scrolling endlessly. New content loads automatically as we reach the bottom of a page, so we never hit an “end". That makes it easy to lose track of time.

Algorithms are constantly learning what we like and push similar content to us to keep scrolling. We feel the next video will be funnier than the previous one. This can create a dopamine loop stronger than typical phone usage, making it even harder to disconnect once started.

Social media also thrives on FOMO.

Friends tag you, invite you to trends, or expect replies and interactions. If you don't, it may be seen as rude, distant, or antisocial even when you're simply trying to disconnect.

  "When my friends used to talk about the trending topics, I would stare at them blankly, having no idea. This forced me to engage in social media." — one of the responses

  "Everyone was on social media. Hence, I wanted to be too." — one of the responses

We see influencers doing something cool, or breaking news spreading rapidly, and we don’t want to be left out. Likes, comments, followers are seen as metrics of popularity or success.

  "I see people getting fame through social media, and I wanted it too. Hence, I created an Instagram account, and that made me open Instagram every few minutes. I remained curious and constantly checked if my videos got more views." — one of the responses

This compels constant checking, even when there’s nothing urgent or necessary, leading to the following effects:

• Constant exposure to curated, filtered images can also create unrealistic expectations about life, leading to anxiety, depression, or body image issues.
• One begins to worry about how people perceive them or whether their content is engaging enough.
• Being overly focused on presenting a moment online (capturing the right photo, writing the perfect caption) can distract one from experiencing the moment.

A Never-Ending Cycle

What happens when someone finally puts their phone down?

They often turn to another screen.

Do you switch to another alternative (laptop, TV, other electronic smart device) when your mobile devices are unavailable? — 86% said yes.

The cycle of stimulation never really breaks. When one device is set aside, the mind still craves that stream of information or entertainment. People end up finding other personal devices as an alternative. This digital loop prevents the brain from resting and deepens dependency on electronics for stimulation, comfort, and distraction.

The Solution

You don’t have to go cold turkey. Small tweaks are powerful.

Awareness is the first step toward change. Once you know how many hours you are spending on your phone, it becomes harder to ignore.

Substitution, not elimination

Instead of scrolling reels → watch one episode of a show you like.
Why? Reels are endless. They don't have a visible end. But a show has a start and end, giving our brain a boundary.

Instead of checking your phone → pick one offline hobby.

Why? A hobby can stimulate our brain without a screen.

Instead of mindless browsing → keep a short to-do list to finish.

Why? A simple list helps keep our focus grounded in real-world goals.

Create Friction

Delay checking your phone in the morning by 10 minutes.

Why? It gives your mind a peaceful start.

Turn off non-essential notifications.

Why? No buzz = no urge to check.

Use “Focus Mode”.

Why? Focus Mode temporarily blocks distractions when you need to study, work, or rest.

Jot down the things that happened today, even boring ones.

Why? It lowers screen dependence and builds emotional clarity.

Set time limits for the app.

Why? Limits serve as a reminder to pause and keep track of time.

You can try these methods as well:

• Keep your phone in another room while working
• Schedule meaningful interactions offline
• Going offline for any day of the week without any digital device (digital detox)

At last, the goal is not to eliminate phones—it is to use them consciously. After all, if we are not careful, the devices we own can end up owning us.

----

Share Your Experience (Optional & Anonymous)

This anonymous survey is simply a space for you to share your personal experience — whether it’s a daily struggle, a small habit, or something you’ve noticed in yourself.: [Take a Survey]

Resources:

[1] Overcome Mobile Addiction | Samarpan Tips

[2] The Endless Search (Click. Watch… 🎥 Click again…) : Why We’re Never Satisfied ❔ | by Psyco's Echo | Mar, 2025 | Medium