Why We Can’t Put Down Our Phones: The Psychological Barriers to Reducing Screen Time

Our gadgets have become an inseparable part of our lives. From smartphones and tablets to laptops and smartwatches, the average person spends a significant portion of their day looking at screens. While these devices have revolutionized the way we communicate, work, and entertain ourselves, they have also introduced new challenges—most notably, an overwhelming amount of screen time.

The Global Surge in Screen Time: A Snapshot of Our Gadget Usage

Globally, people's time spent on their devices has steadily increased. According to a 2023 report by DataReportal, the average internet user now spends about 7 hours per day online, with a significant portion of this time being spent on mobile devices. This number represents nearly a third of our waking hours, suggesting that for many, being online is more than just a habit—it's a way of life.

The COVID-19 pandemic has only accelerated this trend, as lockdowns and social distancing measures forced millions to turn to their devices for work, education, and social interaction. Screen time for children and adolescents they doubled during the pandemic, highlighting the increasing dependency on technology across all age groups.

With our eyes glued to screens for work, leisure, and everything in between, it’s no surprise that reducing screen time has become a significant concern for many. But why is it so hard to put our phones down, even when we know it might be better for us?

The Importance of Reducing Screen Time for Mental Health

While technology has made life more convenient, there is growing evidence that excessive screen time can have a detrimental impact on mental health. ExpressVPN, in their recent survey on limiting tech for mental health, found that 46% of Gen Z actively restrict screen time for better mental health. This finding is fantastic to see; however, screen time doesn’t just affect mental health; it also disrupts sleep, reduces productivity, and can lead to digital eye strain, also known as computer vision syndrome. The blue light emitted from screens can interfere with the body’s natural sleep-wake cycle, making it harder for people to fall asleep and stay asleep.

Despite these known drawbacks, many of us find it incredibly difficult to reduce screen time. The question is: why?

Psychological Barriers to Reducing Screen Time

Dopamine and the Pleasure Principle

At the heart of our attachment to screens is a neurotransmitter called dopamine, often referred to as the "feel-good" chemical. Every time we receive a notification, like a post or complete a level in a game, our brain releases a small amount of dopamine. This creates a rewarding feeling, encouraging us to repeat the behavior to experience that same rush of pleasure again.

Social media platforms and app developers have become adept at exploiting this response, designing their products to maximize engagement and keep users returning for more. Features like infinite scrolling, autoplay videos, and push notifications are all designed to trigger the dopamine release cycle, making it harder for users to put their phones down.

Fear of Missing Out (FOMO)

Another powerful psychological barrier is the fear of missing out or FOMO. In a world where news, social updates, and trends move at lightning speed, many people must stay connected to avoid missing anything important. This constant need for updates and new information can make it difficult to disconnect, even for short periods.

A study by the University of Essex found that FOMO is not just a phenomenon experienced by teens; adults are also affected, leading to increased screen time and, consequently, higher levels of stress and anxiety.

Social Validation and Self-Worth

Social media, in particular, taps into our innate desire for social validation. When we post a photo or a status update, we often do so, hoping to receive likes, comments, and shares. These interactions serve as social approval, reinforcing our behavior and encouraging us to spend more time online.

Individuals who place a high value on social validation are more likely to experience anxiety and depression related to social media use. This suggests that our reliance on screens for validation can have a significant impact on our mental health and well-being.

The Habit Loop

For many, screen time has become a deeply ingrained habit, one that is triggered by specific cues and reinforced by routine. For example, many people reach for their phones first thing in the morning, during breaks, or whenever they feel bored or anxious. This habitual behavior can be incredibly hard to break, especially when it has become an unconscious part of our daily routine.

How to Take Control of Your Screen Time

While the psychological barriers to reducing screen time are natural, they are not insurmountable. Here are some practical steps you can take to regain control over your gadget usage:

Set Clear Boundaries

One of the most effective ways to reduce screen time is to set clear boundaries around when and where you use your devices. For example, consider creating tech-free zones in your home, such as the dining room or bedroom, or setting specific times during the day when you avoid screens, such as the first hour after waking up or the hour before bed.

Use Technology to Your Advantage

While it may seem counterintuitive, using technology can actually help you reduce your screen time. Many devices and apps now come with built-in features that allow you to monitor and manage your usage. For instance, Apple's Screen Time and Google's Digital Wellbeing tools enable users to set daily limits on app usage, schedule downtime, and receive reports on how much time they spend on their devices.

Practice Mindful Usage

Mindfulness is about being present and fully engaged at the moment, and it can be a powerful tool for reducing screen time. Before reaching for your phone or opening a new tab on your laptop, take a moment to ask yourself why you are doing it. Are you bored, anxious, or looking for a distraction? Understanding your motivations can help you make more conscious choices about screen time.

Replace Screen Time with Other Activities

Reducing screen time doesn’t mean you have to sit idly by with nothing to do. Instead, find other activities that you enjoy and that provide a sense of fulfillment. This could be reading a book, walking, playing a sport, or engaging in a hobby. By filling your time with meaningful activities, you are less likely to turn to your devices out of boredom or habit.

Seek Support from Friends and Family

Reducing screen time can be challenging, but you don’t have to do it alone. Share your goals with friends and family and encourage them to join you in creating healthier tech habits. Having a support system can provide accountability and make the process more enjoyable.