There are certain facts you know about owning a smartphone. I’m quite sure you’ve heard that it isn’t the healthiest tool. You also know it causes addiction and eye problems, not to mention its psychological effects… The issue with facts like these is that they don’t mean anything. You understand that spending too much time on social media will have negative effects on your mental health. You understand the theory, but you don’t actually grasp the weight of this happening, because, first of all, it’s not instant but a slow burn and, secondly, because you are distracted enough – due to the addictive aspects – not to realize what’s going on.
Now, I brought a few interesting and terrifying statements for you to think about. I’m not here to judge, to assume, to expect… I’m just here to open your eyes if you’d like that to happen. The choice is absolutely yours, and I present you the reasons and even some potential methods for an almost-smartphoneless life. It’s worth noting that I’m writing from experience. I’m not that role model who always knows best. No, unfortunately I also have these smartphone issues but have been working on them with a lot of success and will continue until I’m free of mine. Not in a way it ends up in the garbage but in a way I can go without it for days if I want to. More on that later.
Fix Costs
In order to understand what problems arise from fixating on our smartphones, it’s a great idea to check the opportunity costs that time implies. This idea comes from the realm of economics, where opportunity cost is the loss of potential gain from other alternatives when one alternative is chosen. By fix costs, I mean you will pay with these FOR SURE in order to spend a certain amount of time on your phone.
Real-Life Connection
If you own a smartphone with certain apps that are disguised as “social” applications, you’re paying a hefty price. The nicest way to put this is that you’re laughing with your phone, instead of laughing with a friend. You’re crying in your front-facing camera during a video call, instead of on someone’s shoulders. Not cool. Feels like a real connection, but have you ever put down a heavy phone call and gone straight back to what you were doing before with the same emotion, such as back to laundry and volume up on that 80s playlist? Well, if you have, you experienced virtuality. You were the virtual world for that particular caller who needed real support from you.
It’s not your fault!
To be fair, you shouldn’t toss your tasks away right when someone else is having a meltdown nor should you expect the same vice versa. Of course not. But imagine your best friend being there for you, in person, right when you need them. Not just on the other end of the line but in the flesh. That’s another level of support. Somewhat back in the days, this was the only kind that existed. So, every time you rely on a conversation or a FaceTime call, you’re missing out on the actual, real-life connection.
By the way, this also brings up the subject of what level of discussion is actually needed in our life. Do we really need that constant back-and-forth and notifications every ten minutes just to get that conversation going and let each other know about our days? I don’t think so. In my opinion, arranging a meeting at a café and telling about the most important stuff to my best friend, getting in the depth of it holds a much higher value and will always do so. I’m still a fan of properly timed gifs and the satiric notion of an Instagram reel every now and then, but those only keep the mask on the connection. You feel like you’re talking but you aren’t actually talking.
I understand that meeting in person is not always an option. And I’m guessing you already knew that, but did you know the magnitude of that time you spend online instead of this opportunity?
Time
Of course: time. What else. How much time do you spend on your phone a day? I would encourage you to check in your phone if you have one that tells you. And then look at this eye-opener:
| Hours spent | Percent of day | Equivalent days of one year |
| 1 | 4,2% | ~ 15 |
| 2 | 8,3% | ~ 30 |
| 3 | 12,5% | ~ 45 |
| 4 | 16,6% | ~ 60 |
| 5 | 20,8% | ~ 76 |
Did you want to spend that much of your life? I didn’t think so. I don’t have further questions or comments here.
Optional Costs
Beyond the fixed costs of smartphone use, there are “optional” costs that might be common or rare but can still appear and impact your life significantly. These optional costs are often less predictable but can be just as detrimental. They aren’t optional because you can choose to pay them if you want to, but because you can choose NOT to pay them if you learn how to avoid them.
Health Issues
Beyond the well-known eye strain and sleep disruption, prolonged smartphone use can lead to more severe health problems such as repetitive strain injuries (RSIs), neck pain, and even increased anxiety and depression.
Mental Health Issues
The constant bombardment of notifications and the need to stay connected can lead to increased stress and anxiety. Social media platforms, in particular, can foster feelings of inadequacy and low self-esteem as users compare themselves to others’ curated lives.
Cybersecurity Issues
Identity Theft
Smartphones, with their constant connectivity and wealth of personal information, are prime targets for identity theft. This can happen through phishing attacks, malware, or simply losing your device. The repercussions can be long-lasting and deeply stressful.
Privacy Risks
The more we use our smartphones, the more data we generate. This data is often collected by various apps and services, sometimes without our explicit consent, leading to privacy risks. Personal information can be exploited for targeted advertising, or worse, it could be leaked or stolen and used maliciously against you.
Financial Costs
The apps and services we use on our phones often come with hidden costs. Microtransactions in games, subscription services, and data overages can add up, creating an unexpected financial burden. I would advise going through your subscriptions monthly to check what apps or services you’re actually using and what to get rid of – properly cancelling the subscription along the way too.
Practical Steps to Reduce Smartphone Dependency
If you’re prone to addiction, have noticed excess use of your phone or simply want less screen time for general well-being, you have to find a way to reduce smartphone usage that works for you personally. The outcome and success rate of the following methods vary from person to person. There is also no need to burden yourself with taking them all in at once. Choose your steps wisely, and build up your routine by incorporating them one by one, as you wish.
- Set Boundaries: Create specific times and places where phone use is off-limits. This could be during meals, family gatherings, or an hour before bed. Tailor it to your lifestyle for the highest benefit.
- Use Apps to Limit Apps: Ironically, you can use technology to help you break free from it. Apps like Opal, Freedom, or ScreenZen can track your usage and set limits on how much time you spend on certain apps. You can also use the built-in screen time monitoring options, if you have one, such as ScreenTime on iOS.
- Reintroduce Real-World Activities: Encourage hobbies that don’t involve screens. Even better: find some that can’t even facilitate phone usage. Reading a book, going for a swim, playing a board game with your family – these activities not only reduce screen time but also improve your mental and physical health.
- Socialize in Person: Make a conscious effort to meet friends and family face-to-face rather than through a screen. The quality of in-person interactions far surpasses digital communication and can provide the support and connection we truly need. Even calling a friend to ask how they are is a great step from messaging them and pinning both of you to the screen for the discussion. From there, you’re only one small step away from meeting in person.
- Mindfulness Practices: For many, incorporating mindfulness practices like meditation or yoga can help reduce the impulse to reach for the phone and improve well-being. I know about myself, that with kids at home, these aren’t always the best options but have found my own versions: playing with my kids, going outside and listening to the birds, dancing to music together, and of course, there is writing for me. I invite you to find your own kinds of meditative activities to get the most out of your days.
- Work as a Team: Getting your spouse, kids or friends involved in building an offline world for your life can be the most helpful if you’re having difficulties. Be careful not to judge each other, though. You’re in this together and you know it very well how effective the screen can be in getting your attention. Instead, guide one another with jokes and fun solutions.
In conclusion, while smartphones are an integral part of modern life, it’s crucial to be aware of their potential downsides and take proactive steps to mitigate them. By setting boundaries, engaging in real-world activities, and being mindful of our usage, we can enjoy the benefits of technology without letting it dominate our lives. Remember, the goal isn’t to eliminate smartphones – unless it is for you – but to find a healthy balance that allows us to stay connected without sacrificing our well-being and real-life relationships.