Scrolling in Survival Mode: How Our Phone Habits Impact Our Mental Health

How many times have you reached for your phone today? The irony is you're probably reading this from your phone right now! (Laugh Out Loud) Do you usually use it to check the time? Then find yourself, an hour later, scrolling through TikTok, Facebook, Instagram, falling down a news rabbit hole? For many of us, our smartphones are a constant companion. We don’t leave home without it. It’s a portal to connection, information, and entertainment. But this ever-present technology comes with a cost to our mental and emotional well-being that we are only beginning to understand.

As a mental health professional, I see the impacts of phone overuse in my practice every day: heightened anxiety, difficulty sleeping, and a pervasive sense of "never being enough." We are in a cycle of perpetual comparison and if you’re spiritual comparison is “the thief of joy”. This isn't a personal failing; it's by design. These devices and apps are engineered to capture and hold our attention. It goes so far that apps have been created to help us relax, complete task and sleep. It’s like making you sick then giving you medicine. Understanding the science behind this can help us reclaim our focus and peace of mind.

The Science Behind the Screen: What Research Tells Us

1. The Anxiety of Constant Connectivity
The pressure to be always available and the fear of missing out (FoMO) on social events or news can generate significant anxiety. A 2013 study found that FoMO is strongly correlated with lower levels of life satisfaction and mood [1]. Every ping and notification can trigger a stress response, keeping our nervous systems in a state of high alert. Alternately, we experience dopamine (feel good chemical) hits when we get that notification that you’ve got 200 likes on that photo you posted headed to brunch with friends.

2. The Comparison Trap
Scrolling initially began as our way to keep up with friends and family and has quickly morphed into something used as a measuring stick of success……or failure. Social media platforms are highlight reels. We compare our behind-the-scenes to everyone else's curated BEST moments. This upward social comparison is a direct hit to our self-esteem. Research has consistently shown that time spent on social media is linked to increased negative feelings about oneself [2].

3. Sleep Sabotage
Using your phone before bed is a recipe for poor sleep. The blue light emitted from screens suppresses the production of melatonin, the hormone that regulates sleep [3]. Furthermore, the emotionally charged or stimulating content we often consume (doomscrolling, anyone?) activates the brain, making it harder to wind down and fall into a restorative sleep.

4. The Cognitive Cost
Simply having your smartphone nearby, even if it's face down and on silent, can reduce your available cognitive capacity. A landmark study found that the mere presence of one's phone taxes attentional resources. Your brain is subtly always thinking about it, making it harder to focus on the task at hand [4].

Reclaiming Your Time: A Liberation-Centered Approach to Digital Wellness

Shaming ourselves for phone use is not the answer. Instead, I advocate for a liberation model: liberating yourself from unconscious habits and building a conscious, intentional relationship with technology. Here’s how to start:

1. Conduct a Non-Judgmental Audit.
For one week, use your phone’s screen time feature simply to observe. Don’t judge. Just notice: When do I instinctively reach for my phone? What emotion am I avoiding (boredom, anxiety, loneliness)? Awareness is the first step toward change.

2. Build "Digital Fences."
Create clear, non-negotiable boundaries:

·       Tech-Free Zones: Banish phones from the bedroom and the dinner table. Charge your phone overnight in another room.

·       Notification Diet: Go into your settings and turn off all non-essential notifications. Your phone should not be allowed to interrupt you.

·       Schedule Your Scrolling: Instead of checking apps impulsively, designate two 10-minute blocks a day for social media. Use a timer.

3. Substitute the Scroll.
When you feel the urge to mindlessly scroll, ask yourself: What do I truly need right now?

·       If you’re bored, try reading a book or going for a walk.

·       If you’re lonely, call a friend or family member.

·       If you’re anxious, try a one-minute breathing exercise or journaling.

4. Curate Your Digital Environment.
Your feed should serve you, not harm you. Unfollow accounts that trigger comparison or negativity. Actively seek out and follow accounts that promote well-being, education, and joy.

Your Attention is Your Power

Our phones are powerful tools, but they should not be the center of our lives. The goal is not to live in a digital desert, but to become the conscious gardener of your attention, watering what helps you grow and weeding out what doesn’t.

Choosing where to place your focus is one of the most profound acts of self-care you can practice. It’s how we reclaim our time, our peace, and our capacity to connect with what truly matters.

References:

1.     Przybylski, A. K., et al. (2013). Motivational, emotional, and behavioral correlates of fear of missing out. Computers in Human Behavior, 29(4), 1841–1848.

2.     Vogel, E. A., et al. (2014). Social comparison, social media, and self-esteem. Psychology of Popular Media Culture, 3(4), 206–222.

3.     Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237.

4.     Ward, A. F., et al. (2017). Brain drain: The mere presence of one’s own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research, 2(2), 140–154.