{"id":3717,"date":"2019-07-18T04:29:55","date_gmt":"2019-07-18T04:29:55","guid":{"rendered":"\/blog\/?p=3717"},"modified":"2025-06-10T11:12:03","modified_gmt":"2025-06-10T11:12:03","slug":"psychology-behind-phone-addiction","status":"publish","type":"post","link":"https:\/\/www.lemonade.com\/blog\/psychology-behind-phone-addiction\/","title":{"rendered":"Here’s Why You Can\u2019t Stop Looking at Your Phone"},"content":{"rendered":"

How many times have you looked at your phone in the last hour? What about in the last 10 minutes? If you\u2019re like most, the answer is probably more than a few. <\/span><\/p>\n

For many of us, our phones have become an integral part of our day-to-day. In fact, US Chief Justice John Roberts Jr. stated that phones are such an \u201cinsistent part of daily life that a visitor from Mars might conclude they were an important feature of human anatomy.\u201d<\/span><\/p>\n

Whoa. Big impact.<\/span><\/p>\n

It\u2019s no question that this phenomenon is widespread. In a recent study, <\/span>94% of participants reported<\/span> feeling troubled when they didn\u2019t have their phone with them, 80% felt jealous when someone else held their phone, and 70% expected to feel depressed, panicked, and helpless if their phone was lost or <\/span>stolen, according to\u00a0<\/span>Psychology Today.<\/span><\/p>\n

Another study even found that <\/span>half of participants<\/span> would rather have a broken bone than a broken phone, says NPR.<\/span><\/p>\n

While these stats may not surprise you now (with the exception of that last one), they\u2019d probably shock someone 6 years ago. It wasn\u2019t until 2013 that the majority of Americans owned a smartphone.<\/span><\/p>\n

To put it another way: in just 6 years, a single tech device has gone from obsolete to an object people would be willing to <\/span>give up food, sleep, and sex for, according to\u00a0<\/span>USA Today.<\/span><\/p>\n

How did we get from A to B?<\/span><\/p>\n

Spoiler alert: A lot of it is rooted in psychology and evolution.<\/span><\/p>\n

Little by little<\/b><\/h3>\n

This sudden increase in phone usage didn\u2019t happen overnight. It happened gradually, starting from a tiny molecule in our brains called dopamine.<\/span><\/p>\n

Here\u2019s what happened: When you got your first smartphone, you probably did some things that made you feel good. Think: reconnecting with a childhood bud, reading a nice text message from a friend, or getting a notification. All of these activities caused the release of dopamine.<\/span><\/p>\n

What\u2019s dopamine? It\u2019s a neurotransmitter that makes you feel good. Our brains are designed to release dopamine when we do something that meets a survival need, like eating or having sex. Countless studies have shown that phone activity causes the release of dopamine in our brains, making us feel aroused, motivated, and happy<\/a>.<\/span><\/p>\n

But in those first few months of phone usage, you also probably did a few mundane things that didn\u2019t give you any sort of warm, excited feeling, like mindlessly scrolling through oddly satisfying videos on Instagram<\/a> or looking at pictures of a stranger. \u00a0<\/span><\/p>\n

But each time you did something that prompted the release of dopamine, your brain started to notice a pattern. Soon enough, your brain began to associate \u2018cell phone\u2019 with \u2018dopamine.\u2019 And since your brain naturally craves easy hits of dopamine, it started to crave your phone.<\/span><\/p>\n

\"Increases<\/p>\n

And suddenly, a habit forms<\/b><\/h3>\n

When you perform a specific behavior over and over again that triggers a certain reward, the pattern becomes etched into your neural pathways. Soon enough, your brain begins to crave that reward regularly. <\/span><\/p>\n

And here\u2019s the thing about dopamine: it quickly metabolizes in your brain, leaving you wanting more and more, as soon as possible. So once the impact of the dopamine goes away, your brain will do whatever it takes to get that feeling back, as soon as it can. <\/span><\/p>\n

What\u2019s an easy, accessible way to get that surge of dopamine? Picking up your phone. So that\u2019s just what your brain tells your body to do.<\/span><\/p>\n

The thing is, not every text, Facebook post, and Instagram picture will deliver the goods your brain is looking for. But we\u2019re wired to work hard for these dopamine rewards, and will continue sifting through the mediocrity in the way to get there. <\/span><\/p>\n

Sometimes, we\u2019ll even contribute to the reward system ourselves. <\/span><\/p>\n

Ever find yourself posting something on social media just to feel good? Or sending a bunch of texts to friends, just to feel connected? No worries – you\u2019re not alone. It happens to the best of us, and it\u2019s our neural systems at work.<\/span><\/p>\n

What\u2019s in a phone?<\/b><\/h3>\n

But why is this happening with phones, and not other devices? What is it about phones that bring us such a surge of dopamine?<\/span><\/p>\n

Take tablets, for example. They\u2019re sleek, digital, and somewhat portable, just like phones. But the difference between a phone and a tablet is that <\/span>we tend to use tablets<\/span> for more personal, passive activities, like watching videos and reading books. These activities prompt a totally different neurological response, according to Psychology Today.<\/span><\/p>\n

However, we tend to use our phones for a different function. They serve as a portal to connect to our social world. We spend most of our time on cell phones texting, scrolling through social media, and messaging friends.<\/span><\/p>\n

\"Social<\/p>\n

So what does this have to do with dopamine? Turns out, all notifications we get on our phones – from social media, messaging apps, and others – activate dopamine in our brains. In fact, the most addictive smartphone functions all share a common theme: they tap into the human desire to connect to other people, according to <\/span>a new paper<\/span> published in <\/span>Frontiers in Psychology <\/span><\/i>by Dr. Veissi\u00e8re and Professor Stendel.<\/span><\/p>\n

Humans are social animals<\/b><\/h3>\n

Just like the release of dopamine, our need to be social is hardwired in our brains. Humans have a desire to seek and maintain strong relationships. It\u2019s as basic to our psychological well-being as hunger and thirst are to our physical satisfaction. <\/span><\/p>\n

Why? It\u2019s rooted in evolution. As humans evolved, they depended on each other to survive under harsh environmental circumstances. Those who had stronger connections with other humans had a higher chance of surviving, because they had several people to support them. <\/span><\/p>\n

Particularly, the desire to monitor other humans runs deep in our evolutionary past. As humans evolved, they needed constant input from others to determine culturally appropriate behavior. This was their way to achieve meaningfulness<\/a>, long-term goals<\/a>, and a sense of identity. It\u2019s no wonder that social media – and particularly posting pictures – arose to such popularity.<\/span><\/p>\n

All things considered, it looks like smartphones provide us with a platform to carry out our innate need for human connection, which is a \u201cfundamental feature of human evolution that predates smartphones by hundreds of thousands of years,\u201d according to Dr. Veissi\u00e8re. <\/span><\/p>\n\t

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<\/i>Why can’t we stop picking up our phones? They deliver one of our most basic needs in a way that\u2019s simple and instant: human connection.<\/a><\/i><\/p>\r\n\t\t<\/div>\r\n\t\t

<\/i>Tweet this!<\/span><\/a><\/div>\r\n\t<\/div>\r\n \n

This is especially appealing to humans, since our brains are hardwired to find shortcuts to everything to save cognitive energy for other pursuits.<\/span><\/p>\n

And truth be told, this effect is only exacerbated by tech companies. <\/span>Several tech companies<\/span> hire psychologists, neuroscientists, and social science<\/a> experts to help them create addictive products<\/a> that keep the release of dopamine going. There\u2019s even a startup called Dopamine Labs, which uses neuroscience to help tech companies make their products extra \u2018sticky.\u2019<\/span><\/p>\n

The silver lining<\/b><\/h3>\n

Okay, so this can all seem a bit scary. But actually, it can be quite comforting. <\/span><\/p>\n\t

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<\/i>Knowing the psychology behind why we do things can be the first step to stopping our harmful habits.<\/a><\/i><\/p>\r\n\t\t<\/div>\r\n\t\t

<\/i>Tweet this!<\/span><\/a><\/div>\r\n\t<\/div>\r\n \n

But wait, is phone usage actually harmful? <\/span><\/p>\n

After all, since our smartphone usage is rooted in our evolutionary desires, they must be benefiting us in some way. <\/span><\/p>\n

Dr. Keith Hampton of Michigan State University points out that <\/span>smartphones enable us to stay connected<\/span> to friends, even after transitioning from school to college<\/a> or moving to a new city. Because of that, we can have a wider network of people to confide in, travel<\/a> with, and learn from. \u201cYou\u2019re gaining a more diverse social network,\u201d he says. <\/span><\/p>\n

But it\u2019s also worth mentioning that our phones interfere with some of our most important relationships in face-to-face scenarios. According to a study conducted by James Roberts and Meredith David, \u2018phubbing\u2019 – snubbing others in favor of our phones – <\/span>decreases marital satisfaction<\/span>, in part because it leads to conflict over phone use. <\/span><\/p>\n

Not only that, but another set of studies showed that just having a phone out (say, on the dinner table) and present during a <\/span>meaningful conversation<\/span><\/a>\u00a0interferes with your sense of connection to the other person. And usually, it\u2019s those meaningful, face-to-face conversations that truly bring us closer to each other.<\/span><\/p>\n

In one of these studies, Professor Misra found that \u201cif either participant placed a mobile device on the table, or held it in their hand, the quality of conversation was rated to be less fulfilling.\u201d She also noticed that participants who took out their phone mid-convo felt less empathy for the other person. <\/span><\/p>\n

So, are we screwed?<\/b><\/h3>\n

No, we\u2019re not. While this article may feel like a grey cloud looming over your head, there are quite a few silver linings. Let\u2019s first clear up that phone usage doesn’t create same neurological response as chronic addiction. There are typically no withdrawal symptoms associated with phone usage – rather, it\u2019s a habit<\/a> that a reset and cleanse can fix. <\/span><\/p>\n

Meaning, we can still stay connected with our friends through our phones and maintain a healthy relationship with our phones at the same time.<\/span><\/p>\n

How? Well, that\u2019s the very point of this series. <\/span>In our second article in this series, we give you a guide to developing a healthier relationship with your phone<\/a>. <\/span><\/p>\n

And we\u2019ll leave you with this challenge: Download an app that tracks your phone usage, such as Moment, and start paying attention to how many times you pick up your phone each day. It might just surprise you. And if you start to work towards decreasing that number by just 10 or 20 a day, the benefits may just surprise you too. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

There’s no doubt that phones have become an integral part of our daily lives. Here’s why 50% of us would rather have a broken bone than a broken phone.<\/p>\n","protected":false},"author":20,"featured_media":3732,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"puppies_section":[],"class_list":{"0":"post-3717","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifehacks","8":"post-hentry"},"acf":[],"yoast_head":"\nHere's Why You Can\u2019t Stop Looking at Your Phone - Lemonade Blog<\/title>\n<meta name=\"description\" content=\"Now that phones have become an integral part of our lives, it's difficult to resist the constant urge to look at them. Turns out, this isn't the result of phone addiction, but rather neurological craving. 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