Personal Blogs

          You wake up feeling groggy and unmotivated to face the day ahead. Your phone, fully charged, sits beside your bed like an invitation you can’t resist. Without hesitation, you pick it up, unlock the screen, and connect to the internet. Instantly, a cascade of notifications floods in—a colourful, interactive spectacle designed to captivate your attention. Messages from friends, random videos in your DMs, bold subject lines from emails, missed calls, and new matches on dating apps all compete for your focus, pulling you deeper into the digital vortex. 

Without even noticing, your thumb starts swiping, scrolling, and tapping. Just a few minutes, you tell yourself. Suddenly, those minutes stretch into half an hour, sometimes even more. By the time you put the phone down, your to-do list has barely begun, and your energy feels drained before your day has truly started. 

Sound familiar? If it does, you’re not alone. 

The Grip of Endless Scrolling 

It's not surprising to learn that research indicates the average person checks their phone 144 times a day—roughly once every 10 minutes of waking hours. But it’s more than just checking; it’s about being mentally checked out. While you might believe you're in control, each ping, vibration, and notification is meticulously crafted to capture your attention and keep you engaged, often pulling you away from the present moment. 

A groundbreaking study published that excessive smartphone use triggers a release of dopamine, the same neurotransmitter linked to gambling and substance addiction. Every like, retweet, or match gives your brain a small hit of pleasure, creating a cycle that keeps you coming back for more. (Elhai et al., 2016)

But here’s the kicker: this instant gratification comes at a cost. 

The Cost of Convenience 

As smartphones dominate our daily routines, they take a toll on our cognitive functions. Studies have shown that multitasking between apps fragments your attention span and reduces your ability to concentrate. In a famous study from the Journal of the Association for Consumer Research, participants who merely had their phones nearby—even turned off—performed significantly worse on cognitive tasks compared to those who left their phones in another room. (University of Texas at Austin, 2017) 

Then there’s the issue of sleep. Scrolling through your screen late at night disrupts your circadian rhythm, thanks to the blue light emitted by your device. A review in Scientific Reports found that prolonged exposure to this light not only reduces sleep quality but also delays REM sleep, the restorative stage crucial for mental and emotional well-being. (Chen et al., 2021) 

Are We Losing Ourselves? 

But perhaps the most concerning effect isn’t physical or cognitive—it’s emotional. Studies link heavy smartphone use to higher rates of anxiety, depression, and loneliness. Ironically, the very platforms designed to connect us often leave us feeling more isolated. 

Think about it: when was the last time you sat through an entire meal without checking your phone? Or engaged in a conversation without the urge to glance at a notification? 

Psychologists call this phenomenon "phubbing"—the act of snubbing someone in favour of your phone. Not only does it harm relationships, but it also feeds into a loop of disconnection and distraction. 

A key driver of this behaviour is FOMO, or Fear of Missing Out. This psychological phenomenon thrives in the age of smartphones, where every notification feels like a ticket to connection or an opportunity you might otherwise miss. According to a 2020 study in Computers in Human Behaviour, individuals with high FOMO are more likely to overuse their phones, seeking constant updates to alleviate their anxiety. But ironically, the more you check, the more disconnected you feel from the present moment—and from yourself. 

The Road to Awareness 

So, what’s the solution? It’s not about throwing away your phone and moving to a cabin in the woods—though that does sound tempting some days. It’s about taking back control. 

Most importantly, ask yourself this: Is my smartphone serving me, or am I serving it? 

Breaking free isn’t easy, but the rewards—mental clarity, deeper relationships, and a sense of presence—are worth every step.