Part 2: Smartphone Addiction

Signs and Symptoms of Smartphone Addiction

You can use smartphones to fill every quiet moment and keep you entertained, up to date, and connected to friends and strangers alike. However, how much time is too much time to spend on a smartphone or other mobile device?

There is no specific amount of time spent on your phone, or the frequency you check for updates, or the number of messages you send or receive that indicates an addiction or overuse problem. You may need to use the internet or email extensively for work, for example, or have to be on call for your job or as a family caregiver, or you may rely heavily on social media to keep in touch with faraway family and friends.

Spending a lot of time connected to your phone only becomes a problem when it absorbs so much of your time it causes you to neglect your face-to-face relationships, your work, school, hobbies or other important things in your life. If you find yourself ignoring friends over lunch to read Facebook updates or compulsively checking your phone in while driving or during school lectures, then it's time to reassess your smartphone use and strike a healthier balance in your life.

General Warning Signs of Smartphone Addiction

• You have trouble completing tasks at work or home. Do you find laundry piling up and little food in the house for dinner because you've been busy chatting online, texting or playing video games? Perhaps you find yourself working late more often because you can't complete your work on time.
• You're isolated from family and friends. Is your social life suffering because of all the time you spend on your phone or other device? If you're in a meeting or chatting with friends, do you lose track of what's being said because you're checking messages or updates on your phone? Have friends and family expressed concern about the amount of time you spend on your phone? Do you feel like no one in your "real" life — even your spouse — understands you like your online friends?
• You conceal your smartphone use. Do you sneak off to a quiet place to use your smartphone? Do you hide your smartphone use or lie to your boss and family about the amount of time you spend online? Do you get irritated or cranky if your online time is interrupted?
• You have a fear of missing out. Do you hate to feel out of the loop or think you're missing out on important news or information if you don't check you phone regularly? Do you need to compulsively check social media because you're anxious that others are having a better time, making more money or leading a more exciting life than you? Do you get up at night to check your phone?
• You experience a feeling of dread, anxiety or panic if you leave your smartphone at home, the battery runs down or the operating system crashes, or you feel a phantom vibration — you feel your phone vibrating but when you check, there are no new messages or updates.

Withdrawal Symptoms From Smartphone Addiction

A common warning sign of smartphone or internet addiction is experiencing withdrawal symptoms when you try to cut back on your smartphone use. These may include:

• Restlessness.
• Anger or irritability.
• Difficulty concentrating.
• Sleep problems.
• Craving access to your smartphone or other device.

Are you addicted to your smartphone?

Has your smartphone use become a problem? Take this test to find out.

Smartphone Addiction Test

1. Do you often absent-mindedly pass the time by using your phone even when there are better things to do?	Yes	No
2. Do you lose track of time when on your phone?	Yes	No
3. Do you spending more time on your phone than talking to real people face-to-face?	Yes	No
4. Do you wish you could be less connected to your phone?	Yes	No
5. Do you regularly sleep with your smartphone ON next to your bed?	Yes	No
6. Do you use your phone at all hours of the day and night — even when it means interrupting other things?	Yes	No
7. Do you use your phone while driving or doing other activities that require your focused attention?	Yes	No
8. Are you reluctant to be without your smartphone, even for a short time?	Yes	No
9. When you leave the house do you ALWAYS have your smartphone with you and feel ill at ease when you accidentally leave it at home?	Yes	No
10. When you eat meals, is your smartphone always part of the table place setting?	Yes	No
11. When your phone buzzes, do you feel an intense urge to check for texts, tweets, emails, updates and the like?	Yes	No
12. Do you find yourself mindlessly checking your phone many times a day even when you know there is likely nothing new or important to see?	Yes	No

Score = Number of times you checked "Yes."

Interpreting the Score

4 or more Yes answers: You might benefit by examining how much time you spend on your smartphone and consider changing your use patterns.

This questionnaire is not intended to replace professional diagnosis. It is adapted from: Smartphone Abuse Test by Dr. David Greenfield at The Center for Internet and Technology Addiction: http://virtual-addiction.com/internet-abuse-test/.

Reference:
Smith, M., Robinson, L. & Segal, J. (Updated 2017, April). Smartphone addiction: Tips for breaking free of compulsive smartphone use. Retrieved 23 May 2017 from HelpGuide: https://www.helpguide.org