In the current maelstrom, our phones They have become extensions of our body. It is rare to leave our house without them and if we do it is generally because we have forgotten them and, most of the time, we have to return. But when its use becomes constant, there are warning signs that go off. The fine line between connectivity, overuse and addiction is blurring, marked by an urge to constantly check our screens and a loss of control over the time we spend online. Nomophobia is the fear or anxiety of being without a mobile phone or not being able to use it. This term comes from English “no mobile phone phobia”. It is a relatively new problem that has arisen with the increasing dependence on mobile phones in people’s daily lives.
The post-pandemic reality has made us normalize the excessive time we spend online and the lack of awareness of how this affects our relationships. If we are talking to someone with the phone in our hand, it is not the same as not having it. If we are eating and we leave the cell phone on the table, it is not the same as if it is not in sight. Not only because we will have it less in mind and we will reduce the need for the check-up, but because the feeling that the person or people who meet us will have will be different. The interpersonal is affected by the urgency of the check-up. Phubbing is called the act of ignoring others or being ignored for looking at your cell phone and it has psychological consequences as it produces discomfort and interpersonal problems.
The telecommunications company Alcatel-Lucentquemaintains that on average people can check their cell phone about 150 times a day to carry out various activities such as checking social networks, making calls, surfing the Internet, working, taking photos and that this can lead to excessive use of these devices. .
With each check or turning on the screen, a dopamine release is generated similar to what a smoker can experience every time they light up a cigarette. When we need more and more dopamine to experience the same satisfaction or relief and on the other hand we spend more and more time connected, we run the risk of laying the groundwork for developing a behavioral addiction. This pattern of addictive behavior, framed by the search for instant gratification and accompanied by tolerance (we increasingly need and seek to be connected for more time) and withdrawal symptoms (feeling irritable, anxious and with a sense of urgency if we do not have constant access to the cell phone). This reflects an internal struggle between momentary pleasure and long-term repercussions.
It has been documented that the anxiety and the need to check messages They are immediately activated by phone notifications, which can act as an addiction for both children and adults. Phone dependence can manifest itself in a compulsion to always be connected, a need to constantly receive dopamine through receiving likes or messages. This pattern of behavioral addiction can lead to a loss of control, negatively impacting our relationships and responsibilities.
To better understand this new scenario, There is research that suggests that working in front of a screen leads to changing the focus of attention every 47 seconds, which can make it difficult to concentrate and increase distraction. In turn, the Instagram algorithm selects and orders content to send us based on several factors such as our previous interactions (likes we left on other accounts, comments, and followers), the frequency of use of the app, and the selection of the publications where we spend the longest time. Prioritize content from accounts you interact with most frequently and recent posts, seeking to maximize your time spent on the platform.
In this way, it is very easy for this barrage of messages, reels and stories to compete with our hours of sleep, our ability to concentrate, work and our affections. To effectively manage the time we spend hooked on our screens, it is crucial to adopt conscious strategies that balance our interaction with technology. Implementing time limits through tools and settings on our devices can be a first step in moderating our digital consumption.
The best way to use your cell phone
Establishing spaces in our home where the presence of electronic devices is restricted, such as in the bedroom or around the dining table, helps us recover the quality of our personal interactions and rest. Many people have stopped reading books a long time ago. Promoting daily habits that do not use screens, such as reading, practicing physical exercise or enjoying nature, invites us to reconnect with the physical world and with ourselves. Reading removes us from the need for immediate reward and helps us improve our attention, memory and concentration, reducing stress and promoting our creative and analytical capacity.
It is vital to use technology intentionally, reflecting on the need and impact of our cell phone use at specific times. Limiting notifications to only essential ones can reduce distractions and constant phone checking.
Monitoring how and how much we use our devices allows us to identify consumption patterns and make adjustments to improve our digital well-being. The idea is to use the cell phone so that it is useful to us and does not enslave us. Prioritizing face-to-face interactions over digital communications enriches our human relationships and connections.
children cell phone
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Additionally, keeping devices out of our bedrooms can significantly contribute to improving the quality of our sleep. Finally, practicing periods of digital detox, whether during a specific day a week or on vacation, offers us the opportunity to decompress and revitalize ourselves away from the omnipresent influence of technology.
We are not going to stop using the cell phone, it is very useful to us. Our great challenge is to become aware that it is very addictive, there are many companies investing a lot of money and competing for our attention and that we must learn to dose it. Maybe it’s a good idea to use it less, deactivate notifications, silence groups and try to hack our algorithm by avoiding entering the profiles they suggest and looking at the recommended reels. Self-awareness and balance could be the keys to digital health.
PhD in Psychology Specialist in Neurosciences and Online Therapy
Source: Ambito
David William is a talented author who has made a name for himself in the world of writing. He is a professional author who writes on a wide range of topics, from general interest to opinion news. David is currently working as a writer at 24 hours worlds where he brings his unique perspective and in-depth research to his articles, making them both informative and engaging.
