Phones have become a necessary part of life, but if you find yourself mindlessly scrolling or constantly reaching for your phone out of boredom, you may have a phone addiction.
“Addiction isn’t just about substances—it can also be behavioral,” says Naomi Dambreville, PhD, a licensed clinical child and adult psychologist at The Mount Sinai Hospital. “Phone addiction is compulsive and excessive phone use, feeling out of control, or distressed when away from your phone. If you feel withdrawal when not online or fear missing content, you may have a problem.”
Naomi Dambreville, PhD
In this Q&A, Dr. Dambreville, Assistant Professor of Psychiatry at the Icahn School of Medicine at Mount Sinai, explains how to know if you might have an unhealthy relationship with your phone, and tips for using it in healthier ways.
What are some signs that I spend too much time on my phone or social media?
We live in a digital society and rely on phones for many everyday activities. It can be hard to realize phone use is a problem because it’s so convenient, but signs include:
- Everything revolves around your phone. You shop, socialize, get news, and do almost everything through your phone—and rarely engage in real-life alternatives.
- You have an automatic relationship with your phone. Every notification prompts an instant reaction, you check every direct message, constantly scroll, or have FOMO (fear of missing out)—especially if being offline makes you feel sad or out of the loop.
- Trouble focusing. If you’re multitasking—watching TV and scrolling, talking to someone but still on your phone—or always reaching for your phone at work or in class.
- Low tolerance for boredom. Your instinct is to grab your phone the moment you have nothing to do. Scrolling becomes a default time filler with no real purpose.
- Physical symptoms—headaches, fatigue, sleep disruption, eye strain, and “digital thumb” (thumb, hand, or wrist pain from holding your phone for long periods).
- Phone-related conflicts. Your phone causes conflicts in your relationships because your loved ones feel ignored.
How can I use my phone in healthier ways?
Here are three ways to create healthier phone habits:
- Train your social media algorithms: Block unwanted content, use filters, and control what you see. Choose not to view certain images or videos.
- Create rules around phone use. No phones at dinner, during conversations, or bedtime. For families, agree on time limits, app access, and talk about uncomfortable content.
- Use the phone for connection, but notice when it causes discomfort. Align phone use with your values and make space for real-world experiences.
How does phone addiction, including doom scrolling, affect mental health?
Doom scrolling refers to consuming large amounts of news, often bad—for example, catastrophic storms, conflicts, or negative political content. We grab our phones to search for updates and end up exposed to real-time traumatic or distressing information.
This behavior becomes mindless. You might scroll to stay informed but end up feeling worse. Bad moods lead to more scrolling, which worsens the mood further. It affects attention, mood, self-esteem, and can trigger irritability, anxiety, or anger.
Do “digital detoxes” reduce phone addiction? How?
A digital detox helps reduce or stop phone use. It’s about breaking the cycle of compulsive use. Detoxing gives your mind and body a break and allows space to build new habits. Here’s how:
- Start by building awareness. Notice what you use your phone for—shopping, paying bills, etc. Try doing some of those activities in real life. Spend an hour off your phone, and see how it feels.
- Notice withdrawal reactions—thinking about your phone, missing notifications, or feeling uncomfortable without it. Use app limits and be intentional: “I’m checking my bank app” vs. “I ended up scrolling Instagram.”
- Replace phone time with real-life activities—reading a book, joining a club, socializing in person, or trying a new hobby.
How can a mental health professional help?
People often seek help for anxiety, low self-esteem, or conflict—and phone use may be a factor. Therapists can help with behavior changes, digital detox plans, and social skills. They can also address phone-related issues like gambling, shopping, and excessive social media use, helping reduce dependency and improve well-being.