Smartphone addiction is nothing new. Articles have been written over the last 5 years about our addiction to the technology we hold almost all the time. It is the easiest and most common way to be taken off task, misunderstand a conversation, or simply ignore someone. Today, our Smartphones can contact anyone at an instant, allows us to be contacted at any time, find any piece of information on the Internet, and even provide endless hours of entertainment through games, movies, and music. From emails on workdays to games and text messages (and probably also emails) on weekends, Smartphones and their use have become a regular part of everyday in America.

The Brain Responds to Smartphone Use By Releasing Dopamine

Dopamine is fantastic! It is the greatest feeling in the world. Dopamine is a neurotransmitter that helps regulate the seeking and reward centers of the brain. It is the reward we get for responding to stimuli. Dopamine also helps regulate emotional response, sleeping, mood, attention, motivation and some physical movement. Basically, when we complete a task, the brain releases dopamine as a reward. This happens when we eat, it happens when we listen to music, and it happens when we exercise. Dopamine can also be released by illicit drug use. The release of dopamine is what leads to addiction to drugs, addiction to food, or even addiction to exercise. This neurotransmitter release is a natural and evolutionary process. It’s fundamentally what tells us that we’re “doing good.” It’s our reward.

The Anticipation of Response is More Powerful Than The Response.

The key to Smartphone use is that dopamine is released in the seeking and reward centers. This is why the anticipation of the reward is more exciting that the reward itself. For example, dopamine can be released through planning a vacation, and studies show (http://link.springer.com/article/10.1007%2Fs11482-009-9091-9) that happiness is greater in the weeks leading to a vacation than during or after. The seeking of reward creates a Pavlovian type of response in our anticipation. Once we know the reward is coming, and with endless information and communication at our fingertips – it’s coming, we respond by getting a little taste of the reward.

Consistent Usage Creates a Cycle of Dopamine Release

The anticipation of finding information on Google, or receiving a text message also response releases dopamine. Once the response is received, you get another release. Easily you can see where this becomes a loop of seeking, anticipating, and receiving. Think of how many times you’ve logged into a social network and ended up spending 30 minutes seeking and finding more information. Picture a gambler at a slot machine, dropping quarters and pulling the lever repeatedly. The gambler is getting rewarded during the anticipation of the outcome for that pull. Their eyes rarely blinking, focus 100% on the machine, and anticipation building for the next outcome. That scenario is similar to someone scrolling Twitter, or Instagram. The constant seeking of information, anticipation of it’s content, and reception of the information is releasing dopamine the entire time. Don’t get me wrong, I’m not saying smartphones are as bad as gambling, I’m pointing out how the cycle can be related.

Unplug and Shut Off the Social Cues to Reset Even if it’s Hard

The easy cure for this is to take some time and reset. We already know that multitasking and task switching is an inefficient way to spend time. We also know that once looped into our smartphones, we will end up in a continuous loop of seeking and reward. The next obvious step in how to break this dependency is to shut off the smartphone and unplug. It seems easy – but can you do it? This study (https://www.lookout.com/resources/reports/mobile-mindset) shows the following statistics:

* 60% of Americans check their phone every hour.
* Over 50% check their phones while in bed
* 30% check their phones during a meal with others, 24% while driving, and almost 10% check their phones during religious services

The most telling statistic from the study though is that 94% of people surveyed “are concerned” about losing their phone, and 73% of respondents say they feel panicked when they misplace their phone. People are absolutely addicted to their phones.

You can do this. Put down the phone.

Knowing that it’s not easy and that temptations are everywhere, it’s going to take a lot of self discipline to keep the phone down. You’re also going to crave that release of dopamine that comes with using the technology. A lot of people have the sense that them being reachable to Besides, we know that the worst case scenario isn’t going to happen(http://www.learningselfdiscipline.com/overcome-and-understand-the-fear-of-risk-taking/). Here are some strategies to get started:

* Pick a day of the week where Cell Phones are to remain plugged in and charging all day in a room other than a common area.
* Don’t use your phone when you’re driving
* When at lunch, everyone puts their phone in the middle of the table. If anyone grabs their phone before the meal is done, that person buys lunch.
* Lock your phone with a long complex password
* Read a Book when you’re at home

The reward for leaving the phone down is better communication, more awareness of the world around you, and stronger relationships with those closest to you. That’s something that I think we should all work towards. Thank you again for reading this post. As always, feel free to contact me with any questions, suggestions, or comments.

Thanks!

– Tim