{"id":45210,"date":"2026-04-08T23:53:46","date_gmt":"2026-04-08T23:53:46","guid":{"rendered":"https:\/\/foreignnewstoday.com\/?p=45210"},"modified":"2026-04-08T23:53:46","modified_gmt":"2026-04-08T23:53:46","slug":"6-signs-youre-phone-dependent-and-3-steps-to-start-a-digital-detox","status":"publish","type":"post","link":"https:\/\/foreignnewstoday.com\/?p=45210","title":{"rendered":"6 signs you&#8217;re phone dependent and 3 steps to start a &#8216;digital detox&#8217;"},"content":{"rendered":"<p><br \/>\n<br \/><\/p>\n<div>\n<p>When the blue light becomes a red flag for your health, it\u2019s time to take action.<\/p>\n<p>Excessive phone use has been linked to <a href=\"https:\/\/nypost.com\/2025\/11\/19\/health\/screens-may-be-upping-your-risk-of-cancer-heart-disease-and-obesity\/\">physical symptoms<\/a> like headaches, eye strain and hand or wrist pain from holding a device for too long.\u00a0<\/p>\n<p>And, most troubling, too much phone time can exacerbate mental health issues.<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Nearly half of all Americans say they\u2019re addicted to their phones. <span class=\"credit\">AzeemudDeen\/peopleimages.com \u2013 stock.adobe.com<\/span><\/figcaption><\/figure>\n<p><a href=\"https:\/\/profiles.mountsinai.org\/naomi-dambreville\" target=\"_blank\" rel=\"noopener\">Naomi Dambreville<\/a>, an assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai, highlights the dangers of doomscrolling \u2014\u00a0or consuming lots of bad news about anything from global conflicts to disturbing political content at once \u2014 as a mindless habit.\u00a0<\/p>\n<p>\u201cYou might scroll to stay informed but end up feeling worse,\u201d she told The Post. \u201cBad moods lead to more scrolling, which worsens the mood further. It affects attention, mood, self-esteem and can trigger irritability, anxiety or anger.\u201d<\/p>\n<p>Oftentimes, the bad news comes when we\u2019re not even looking for it. \u201cWe grab our phones to search for updates and end up exposed to real-time traumatic or distressing information,\u201d Dambreville noted.<\/p>\n<aside class=\"single__inline-module aligncenter wp-block-nypost-editor-primary-tag\">\n<\/aside>\n<p><a href=\"https:\/\/www.reviews.org\/mobile\/cell-phone-addiction\/\" target=\"_blank\" rel=\"noopener\">By some estimates<\/a>, nearly half of Americans consider themselves to be <a href=\"https:\/\/nypost.com\/2025\/01\/25\/tech\/210-million-people-are-now-addicted-to-social-media-this-is-how-to-detox-from-your-phone\/\">addicted to their phones<\/a>, with the average person checking their phone every five minutes that they\u2019re awake, or roughly 186 times per day.\u00a0<\/p>\n<p>\u201cAddiction isn\u2019t just about substances \u2014 it can also be behavioral,\u201d Dambreville said. \u201cPhone addiction [consists of] compulsive and excessive phone use, feeling out of control or distressed when away from your phone.\u201d\u00a0<\/p>\n<p>\u201cIf you feel withdrawal when not online or fear missing content, you may have a problem,\u201d she added.<\/p>\n<p>Because we rely on our phones for so many aspects of our daily lives, it can be challenging to spot if there\u2019s a problem \u2014 and even more challenging to do anything about it.<\/p>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Naomi Dambreville is a licensed clinical child and adult psychologist at the Mount Sinai Hospital.<\/figcaption><\/figure>\n<p>Dambreville reveals the six signs that you might be too reliant on your phone \u2014\u00a0and practical steps to help cut down on your screen time to protect your peace (and your joints).<\/p>\n<h2 class=\"wp-block-heading\"><strong>6 signs you\u2019re addicted to your phone<\/strong><\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>Everything revolves around your phone<\/strong>: You do almost everything through your phone \u2014 like shopping, socializing and reading the news \u2014 and rarely engage in screen-free alternatives.<\/li>\n<li><strong>You have an automatic relationship with your phone<\/strong>: You react instantly to every notification, check every direct message and constantly scroll. You experience FOMO (fear of missing out) when you\u2019re offline, and you feel sad or out of the loop.<\/li>\n<li><strong>Trouble focusing<\/strong>: You multitask with your phone \u2014 watching TV and scrolling, using your phone while you talk to someone \u2014 or you\u2019re always reaching for your phone at work or in class.<\/li>\n<li><strong>Low tolerance for boredom<\/strong>: You grab your phone the moment you have nothing to do. Scrolling is your default time-filler even when it has no real purpose.<\/li>\n<li><strong>Physical symptoms<\/strong>: You experience headaches, fatigue, sleep disruption, eye strain and \u201cdigital thumb\u201d (thumb, hand or wrist pain from holding your phone for long periods) related to phone use.<\/li>\n<li><strong>Phone-related conflicts<\/strong>: You have conflicts in your close relationships because you\u2019re always on your phone and loved ones feel ignored.<\/li>\n<\/ul>\n<figure class=\"nyp-slideshow-modal-image wp-block-image aligncenter size-large\"><figcaption>Setting a goal to replace scrolling with a screen-free activity for just 30 minutes a day can help you achieve a meaningful digital detox. <span class=\"credit\">Vulp \u2013 stock.adobe.com<\/span><\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\"><strong>3 steps to take toward a digital detox<\/strong><\/h2>\n<p>\u201cActively working on reducing screen time allows us to practice patience and self-control, improve attention and decision making and exercise our creativity and social muscles,\u201d Dambreville said, citing a <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1155\/2024\/5592994\" target=\"_blank\" rel=\"noopener\">2024 study<\/a> on the effects of smartphone addiction on the brain.<\/p>\n<p>A digital detox doesn\u2019t have to look a particular way \u2014\u00a0for some, it could mean no screens for hours or days at a time. For others, it might mean cutting down on social media use a little bit each day.<\/p>\n<p>\u201cYou get to define and design your own detox,\u201d she said.<\/p>\n<aside class=\"single__inline-module alignright\">\n\t<\/aside>\n<p>There are plenty of \u201csmall yet meaningful\u201d changes you can make, whether it\u2019s carving out time each month for an analogue hobby or dedicating a single day of the week to limit screen time.<\/p>\n<p>\u201cOver time, these can become long-term habits, new patterns and lifestyle changes as we find a more balanced relationship with smartphones\/social media,\u201d she added.<\/p>\n<p>Here are three steps to kickstart your own digital detox:<\/p>\n<h3 class=\"wp-block-heading\">Track your device and\/or social media use<\/h3>\n<p>Knowing how many minutes or hours you spend looking at different devices, sites or apps, as well as how many times you pick up the phone each day, can help build awareness about your behavioral patterns and give you some concrete ideas of what to change.<\/p>\n<h3 class=\"wp-block-heading\">Create a \u2018detox\u2019 plan\u00a0<\/h3>\n<p>Write down your plan, so it feels more real. Start by picking just one of your behaviors to change and try to be as specific as possible. Choose something measurable, attainable, relevant and time-limited, Dambreville suggests.<\/p>\n<p>If your goal is to spend less time on Instagram each day, for example, set a timer and close the app after 30 minutes. Then practice that at least twice a day for a week.\u00a0<\/p>\n<h3 class=\"wp-block-heading\">Replace old habits with ones that align with your goal\u00a0<\/h3>\n<p>Don\u2019t just set goals for the things you want to cut back on \u2014 set goals for the behaviors you want to add, too.<\/p>\n<p>If you\u2019re cutting down on screen time, for example, try to commit to adding something in place of scrolling, like reading for the 30 minutes you would have otherwise spent on Instagram each day for a week.<\/p>\n<h2 class=\"wp-block-heading\"><strong>Dealing with withdrawals<\/strong><\/h2>\n<p>\u201cOur brain likes stability, so it doesn\u2019t always react well to change even when it\u2019s wanted and good for us,\u201d Dambreville said.\u00a0<\/p>\n<p>A detox can lead to withdrawal symptoms like an even stronger urge (similar to a craving) to use a device or app, mood changes like irritability or anxiety, impulsive actions and feelings of a strong sense of \u201closs or isolation from the (digital) world.\u201d\u00a0<\/p>\n<p>\u201cBoredom is the most common, and often most difficult, consequence,\u201d Dambreville added. She suggests creating a \u201ccoping plan\u201d to help tolerate those feelings of discomfort and boredom.\u00a0<\/p>\n<h2 class=\"wp-block-heading\"><strong>Other withdrawal coping strategies<\/strong><\/h2>\n<ul class=\"wp-block-list\">\n<li>A therapeutic tool called \u201c<a href=\"https:\/\/www.therapistaid.com\/therapy-worksheet\/urge-surfing-handout\" target=\"_blank\" rel=\"noopener\">urge surfing<\/a>\u201d can help you \u201cride the wave of discomfort\u201d instead of trying to shut it off. According to Therapist Aid, \u201cWhen urges go unfed, future urges gradually become weaker. The first waves are some of the most difficult to ride.\u201d\u00a0<\/li>\n<li>Put some physical distance between yourself and your phone. Leave it in a different room while you take a walk or otherwise distract yourself.\u00a0<\/li>\n<li>Create a dopamine menu or list of pleasurable activities that you can turn to when you need to shift into a more positive headspace.<\/li>\n<\/ul><\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/nypost.com\/2026\/04\/08\/health\/6-signs-youre-phone-dependent-and-3-steps-to-start-a-digital-detox\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When the blue light becomes a red flag for your health, it\u2019s time to take action. Excessive phone use has been linked to physical symptoms like&hellip;<\/p>\n","protected":false},"author":1,"featured_media":45211,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[42],"tags":[],"class_list":["post-45210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellness"],"_links":{"self":[{"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=\/wp\/v2\/posts\/45210","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=45210"}],"version-history":[{"count":0,"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=\/wp\/v2\/posts\/45210\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=\/wp\/v2\/media\/45211"}],"wp:attachment":[{"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=45210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=45210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foreignnewstoday.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=45210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}