Our Relationship with Smartphones
February 3, 2024
Written by Dr. Theresa Jubenville-Wood
In today's fast-paced world, smartphones have become indispensable parts of our daily lives. They have revolutionized the way we communicate and navigate the world, helping us to stay connected with loved ones to managing work and daily tasks. However, as we delve deeper into the digital age, it's essential to examine the impact of our smartphone usage on our mental health. In this blog post, we explore the latest research on smartphone usage and our mental health and discuss strategies to foster a healthier and more balanced connection with these powerful devices.
Integration into Daily Life
Smartphones have seemingly integrated into every aspect of our lives. According to a 2022 report by Statista, the number of smartphone users in Canada stood at 28.44 million and is expected to surpass 30 million users by 2028. With the proliferation of apps and social media platforms, our smartphones have become gateways to a virtual world where information, entertainment, and social interactions are just a tap away. While these devices can enhance our daily experiences and make short work of tasks, they also raise concerns about their potential impact on mental well-being.
Impact on Mental Health
Numerous studies have explored the relationship between smartphone usage and mental health, revealing both positive and negative aspects. On one hand, smartphones provide a platform for social connection, support, and even access to mental health resources. On the other hand, excessive use and problematic smartphone behaviours have been linked to increased stress, anxiety, depression, and loneliness.
A study published in the Journal of Abnormal Psychology found a significant increase in major depressive episodes among young adults in the United States from 2009 to 2018, coinciding with the widespread adoption of smartphones. Researchers suggest that constant connectivity and comparison fostered by social media platforms can contribute to feelings of inadequacy and social isolation. Beyond this, the blue light emitted by smartphone screens can disrupt sleep patterns, leading to poor sleep quality. Sleep is a vital ingredient to our wellbeing and not getting adequate sleep can hold significant consequences for our mental health.
In the largest study of global smartphone use published in the International Journal of Mental Health and Addiction, researchers Jay Olson and Dasha Sandra collected data on problematic smartphone usage from 50,423 participants across 195 countries. Their findings revealed that women tended to show more problematic phone use than men, and that a younger age demographic showed more problematic phone use. The researchers hypothesized that men and women use their devices differently, with women more inclined toward social functions like communication and social validation via social media apps (think Instagram, Tik Tok, Facebook), while men engage less in these activities. Additionally, the authors identified how reaching for a smartphone to distract or soothe unpleasant emotions can lead to problematic outcomes.
Understanding that using a smartphone itself isn't problematic, but rather how we engage with it, is crucial. For example, someone using their phone extensively for work, isn't necessarily problematic compared to someone using it to distract themselves from sleeplessness or unpleasant emotions.
Impact on Relationships
While smartphones facilitate communication, they also pose challenges to the quality of our relationships. The phenomenon of "phubbing" (phone snubbing), where individuals prioritize their smartphones over face-to-face interactions, has become increasingly prevalent. Excessive smartphone use during face-to-face interactions has been associated with lower relationship satisfaction. Moreover, smartphones can evoke FOMO (Fear of Missing Out) as individuals scroll through carefully curated glimpses of others' lives on social media, leading to comparison and feelings of inadequacy.
Developing Awareness
Reflecting on your relationship with your smartphone is crucial in building awareness about how and when you engage with these devices, and how they may be serving you or actually creating a problem for you. Here are a few questions to ponder about your relationship with your smartphone:
How often do you reach for your phone throughout the day? What emotions or thoughts tend to accompany those moments?
Are you satisfied with the balance between digital interactions and real-world connections you have in your day?
How do specific apps or activities on your phone affect your mental and emotional well-being? Are there certain apps that leave you feeling drained, anxious or overwhelmed?
What boundaries have you set for smartphone use, and how well do you adhere to them?
Do you feel in control of your device usage, or do you find yourself easily distracted or procrastinating while using it?
Kwon and colleagues (2013) developed the Smartphone Addiction Scale to assess problematic smartphone usage, offering a starting point for individuals to evaluate their relationship with their device. You can find their scale here and see how your smartphone usage compares to people across the world.
Strategies for a Healthier Relationship
Here are some practical, research-backed strategies to help you foster a more balanced relationship with your smartphone:
Set Boundaries: Establish time limits for smartphone usage, hide distracting apps, and put your phone away during important tasks. This helps create designated periods of focus on real-life interactions without the distraction of notifications. Consider hiding social media and email apps in a folder that is not located on your home screen or turning off FaceID to reduce ease of access. Consider setting boundaries around how long and what time of day you will engage in social media apps. Research shows that having your smartphone in sight can impact cognitive performance, so consider putting your phone away while engaged in important tasks.
Digital Detox: Schedule regular breaks from your smartphone and disable non-essential notifications (sounds, banners, vibrations), which can help reduce stress. Designate specific hours or even days where you intentionally disconnect to reduce the constant barrage of digital stimuli.
Mindful Consumption: Be mindful of the content you consume on social media and consider limiting your usage. Unfollow accounts that contribute negatively to your wellbeing, while following content that uplifts and inspires you. Always remember that what is portrayed on social media is often a curated version of reality - so keep this in mind when the comparison gremlins start hollering. Consider doing tasks on a computer instead of on your phone, such as only accessing emails or searching the web from your computer.
Establish Tech-Free Zones: Designate areas in your home as tech-free zones to promote relaxation, quality sleep and connection. Keep your bedroom a device free space. Avoiding smartphone usage at night can help to improve sleep quality.
Prioritize Face-to-Face Interactions: Make an effort to engage in meaningful conversations without the distraction of smartphones. Leave your phone at home when you don’t need it (e.g., like when going for a workout or meeting a friend for coffee).
Utilize Screen Time Features: Take advantage of built-in features to monitor and control your screen time, setting limits for specific apps.
Final Thoughts
Our relationship with smartphones is complex, with both positive and negative implications for our mental health and relationships. By approaching smartphone usage with mindfulness and intentionality, we can harness the benefits of technology while safeguarding our well-being. Seeking support from a qualified mental health provider can also aid in creating boundaries and fostering a positive relationship with our devices.