As soon as Teja wakes up, he checks his phone for any messages and notifications. He then browses social media for some time before rushing to the office. While working, he is constantly distracted by the notifications on his phone. Once he picks up his phone, he tends to lose track of time while scrolling. He finds it difficult to focus and struggles to finish his work. At home, he spends a lot of time online — to the extent that he neglects his family. He has a constant need to check notifications on his phone and feels anxious or irritated when he doesn't have access to it. Even before falling asleep, he checks his phone and spends time online.
If you share some of Teja's habits, there's a chance that you might be struggling with smartphone and internet addiction. You're not alone since it is a growing concern worldwide affecting people of all ages.
What is smartphone and internet addiction?
In today's fast-paced digital world, smartphones and the internet have become essential tools in our daily lives. They help us stay connected, informed, and entertained. But when does regular use cross the line into addiction?
It occurs when individuals feel compelled to use their devices excessively, even when it adversely affects their mental health, sleep, work, relationships; or feel anxious or restless without it; or being unable to cut back despite putting efforts. Unlike drug abuse, which often carries clear physical symptoms, phone and internet overuse is harder to recognize and, in many cases, socially accepted.
Why it happens
Phones and apps are designed to keep us hooked — with endless scrolling, notifications, likes, and rewards. Tech companies invest billions into making apps more engaging — through infinite scrolling, autoplay features, push notifications, and curated content that keeps us glued to our screens. Each "like," comment, or new message gives our brains a hit of dopamine — the "feel-good" chemical. Over time, our brains begin to crave these digital "highs", reinforcing this habit.
Technology isn't the enemy — it's how we use it that matters.
The toll on our minds and bodies
Excessive screen time has negative consequences — not just for our eyes or posture, but for our mental health, sleep, and relationships.
Many people report higher levels of stress, anxiety, and feelings of loneliness despite being constantly connected. Social media often showcases only the good aspects of people's lives, leading to negative self-comparisons and poor self-esteem — especially among teens and young adults. Notifications and alerts interrupt our focus, making it harder to concentrate and be productive. Blue light exposure from screens disrupts sleep cycles, leading to insomnia and chronic fatigue.
The digital world often replaces real-world connections. People sitting together in the same room might be glued to their own screens, effectively reducing meaningful conversations.
How to take back control
- Track your usage and set limits: Use screen time trackers to monitor and reduce usage. You might be surprised to see how much time you're really spending on different apps. Set screen free zones in your house such as at the dining table.
- Take breaks: Try "digital detox" hours or days — no phones during meals, before bed, or first thing after waking up.
- Reconnect offline: Spend more time with family and friends, in nature, or on hobbies that don't involve screens.
- Understand your triggers: Reflect on what prompts you to reach for your phone. Is it boredom? Stress? Loneliness? Sadness? Identifying emotional triggers can help you find healthier ways to cope.
- Be Intentional: Use your phone with purpose, not out of habit or boredom. Ask yourself: Why am I opening this app? Is it necessary right now?
Most of us can't imagine living without our smartphones. Technology isn't the enemy — it's how we use it that matters. By being mindful of our habits and setting healthy boundaries, we can enjoy the benefits of phones and the internet without letting them control us.
First published in Ideal Platform in-train magazine, June 2025. Reproduced with the permission of the publisher. Printing errors have been corrected for the web; the wording is otherwise as published.
