Why It’s So Hard to Put Your Phone Down
Movieguide® Contributor
People across the world spend nearly seven hours a day on screens, and most of that time is usually spent on smartphones, which Android Headlines says is an “alarming statistic.”
Excessive screen time can cause “issues such as sleep disruption, eye strain, reduced productivity, and even feelings of isolation are often associated with too much screen time,” Android Headlines said.
Movieguide® reported in January:
Harmony wrote, “If the average American gets a phone at 12 years old and lives until 76…they’d spend more than 4,466 days on their phone which is 12 years of staring at their phone.”
12 years. That’s a long time to be looking at a phone. And that doesn’t even include time spent on other screens, like TVs and computers.
SafeWise also highlighted some titbits from the Harmony study: “Nearly 6 in 10 Americans report using their phone while going to the bathroom,” and “more than 3 in 10 people said they couldn’t give up their phone for 24 hours.”
A study from last year found that 57% of Americans admit they are addicted to their phones. But of all the existing generations, Gen Z seems to be the most active in limiting screen time.
“About 17% of Gen Z limits screen time most days, and 29% are good at it, but challenges remain,” AH said. “A significant 28% of this generation admits that reducing their screen time is too difficult, while 12% don’t even attempt to cut back despite feeling their usage is excessive.”
And 33% of millennials say they can limit screen time effectively while 25% find it hard to do so. Boomers are slightly better about their screen time, with 35% of them saying they feel comfortable with how they use their devices.
“It’s clear that while younger generations may feel the pressure to reduce screen time, possibly due to the intense social media presence and the fear of missing out (FOMO), older generations seem less affected, with a higher percentage feeling comfortable with their digital habits,” AH said.
“Mobile phones are, by far, the hardest devices to reduce screen time on,” AH reported. “About 61% of people surveyed find it challenging to disconnect from their phones, compared to 23% for TVs and 21% for laptops.” So, “What makes mobile phones so addictive?”
Well, FOMO is a key factor. Gen Z is most affected by FOMO, with 40% of them reporting that they have FOMO. Millennials aren’t as affected, but 34% of them admit they do have FOMO.
“The constant flood of notifications, social media updates, and group chats can make it feel like something important is always happening, which creates an urgency to stay connected,” AH said.
“For younger generations, work requirements also blur the lines between personal and professional time. 27% of Millennials and Gen Z cite work as a reason they can’t fully disconnect. Additionally, social pressure to respond quickly to messages or stay up-to-date with trends makes it even more difficult to step away from screens,” AH reported.
Dar Meshi, a cognitive neuroscientist at Michigan State University, says social media is a large reason why people keep coming back to their phones. Social interactions give addictive dopamine rushes.
“We evolved to find social interaction rewarding,” said Meshi “and then along comes technology that can tap into that drive, that biological hardwiring. Just you nodding while I’m talking activates that reward system. Now I can get 100 people nodding and giving me a like.”
A lot of Gen Z (40%) and Millennials (32%) struggle to disconnect because they have no motivation. Even though they know it harms, they have no drive to unplug.
AH offers some ways to help you stay off screens: set daily screen time limits, schedule tech-free time, remove distractions (like unimportant notifications), use screen time tracking apps and embrace offline hobbies.
“Reducing screen time may seem daunting, but the benefits — improved mental health, better sleep, enhanced productivity — are well worth the effort,” AH says. “The key is to be mindful about how and when you use your devices. By implementing small changes like setting screen time limits, scheduling tech-free periods, and turning off notifications, you can create healthier habits around technology use.”
