Are You Addicted to Your Smartphone? The Evidence on Screen Time and Health
Smartphones have revolutionized the way we communicate, work, and play, but are we using them too much? Research suggests that excessive smartphone screen time can have negative effects on our health, behavior, and cognition.
Sleep is one area where excessive smartphone use can have negative consequences. Studies have found that individuals who use smartphones in bed have poorer sleep quality and take longer to fall asleep than those who do not (1). Higher smartphone use has also been linked to greater sleep disturbance and shorter sleep duration (2).
Mental health is another area where excessive smartphone use can have negative consequences. Higher smartphone use has been associated with greater anxiety and stress levels (3), as well as symptoms of depression and anxiety in college students (4).
Academic performance is also affected by excessive smartphone use, particularly in tasks requiring sustained attention. Higher smartphone use has been linked to lower GPAs and reduced academic achievement (5), as well as lower academic performance during lectures (6).
Some researchers have suggested that smartphone use can become addictive and lead to problematic use patterns, including neglecting other activities, loss of control, and withdrawal symptoms. Problematic smartphone use has been associated with negative outcomes such as poor academic performance and lower well-being (7), as well as symptoms of addiction, including withdrawal, tolerance, and neglect of other activities (8).
Finally, excessive smartphone use has also been linked to sedentary behavior, which can increase the risk of obesity, diabetes, and other health problems. Higher smartphone use has been associated with lower physical activity levels and increased sedentary behavior (9), as well as higher body mass index and lower physical fitness levels (10).
While some smartphone use can be beneficial, it is important to monitor and limit screen time to promote healthy behaviors and prevent negative outcomes. Consider setting limits on smartphone use, particularly before bed, and find alternative ways to unwind and relax. If you are concerned about problematic smartphone use, consider seeking help from a mental health professional.
In conclusion, excessive smartphone screen time can have negative effects on our sleep, mental health, academic performance, and physical health. It is important to be mindful of our smartphone use and find a healthy balance between technology and other aspects of our lives.
References:
1. Exelmans, L., & Van den Bulck, J. (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine, 148, 93-101.
2. Thomée, S., Härenstam, A., & Hagberg, M. (2011). Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults—A prospective cohort study. BMC Public Health, 11(1), 66.
3. Rozgonjuk, D., Elhai, J. D., & Griffiths, M. D. (2019). Fear of missing out (FOMO) and social media’s impact on daily-life and productivity: A longitudinal path analysis. Computers in Human Behavior, 101, 224-231.
4. Elhai, J. D., Levine, J. C., Dvorak, R. D., & Hall, B. J. (2017). Problematic smartphone use: A conceptual overview and systematic review of relations with anxiety and depression psychopathology. Journal of Affective Disorders, 207, 251-259.
5. Lepp, A., Li, J., & Barkley, J. E. (2015). College students’ cell phone use and GPA: Evidence from a study in 6 American universities. Journal of Educational Computing Research, 53(3), 255-265.
6. Kuznekoff, J. H., & Titsworth, S. (2013). The impact of mobile phone usage on college student academic performance. Journal of Higher Education Theory and Practice, 13(3), 28-36.
7. Lin, Y. H., Lin, S. L., Lin, H. D., Lee, Y. H., & Lin, Y. C. (2014). The effects of parental monitoring and leisure boredom on adolescents’ Internet addiction. Journal of Leisure Research, 46(1), 68-79.
8. Elhai, J. D., Levine, J. C., Hall, B. J., & Dvorak, R. D. (2017). Types of smartphone usage and relations with problematic smartphone behaviors: The role of content consumption vs. social smartphone use. Cyberpsychology, Behavior, and Social Networking, 20(11), 728-735.