Overwhelming Phone Usage, explained

By Tresha Sivanesanathan & Allison Quilty

Have you ever felt like you can’t take a break from your phone? As a student, phones have become a necessary part of our lifestyle, as mobile tickets, credit cards, email, communication, learning resources and social media platforms can all be accessed on this one device. This is beneficial in the context of university courses, as it is easy to make group chats for peer communication and access remote learning resources. Similarly, accessing email and Microsoft on phones can ensure that important notifications don’t get missed, making it easy to stay connected at all hours of the day. While these devices have important uses, too much time spent on phones can become distracting and lead to health challenges.  Let’s look at some ways that problematic phone usage may be impacting your health and ways to overcome these challenges.  

Defining Problematic Smartphone Usage and Phone Addiction

To understand your phone usage, it is important to look at the difference between problematic smartphone usage (PSU) and phone addiction. PSU is often considered increase usage of devices that is distractive and associated with poor academic performance or physical inactivity. Phone addiction is excessive usage that can cause a behavioural addiction or abnormal dependency on these mobile devices. While PSU refers to excessive screen time that may cause distractions or reduced productivity but doesn’t reach the level of dependency seen in addiction. Phone addiction is a compulsive behavior where a person feels a constant, often uncontrollable urge to check their phone, leading to significant disruptions in daily activities, relationships, and mental health. 

What Does Research Reveal?

Studies reveal that PSU and phone addiction are growing concerns among university students. Research shows that approximately 40% of college students exhibit signs of phone addiction, with rates of PSU are as high as 50-70% among certain groups. Many students check their phones compulsively, with the average daily screen time exceeding five hours, often leading to disruptions in sleep, focus, and mental health.  

Social media, messaging apps, and gaming are among the top applications of excessive phone use. Research shows that most people are aware of their high usage of devices and potential risks associated with it but make little to no changes to reduce this. Often, PSU leads into smartphone addiction, which is present in amongst 24-27% of students. If you feel like problematic smartphone usage is becoming a distraction in your own life, consider ways in which adopting some simple strategies and practices might benefit you.  

What are the Associated Risks?

Often, a person who is experiences PSU will also have difficulty limiting or controlling the amount of time they spent on their devices. It leads to addictive and antisocial patterns that can impact academic/work performance. One of the key characteristics that a person with PSU may experience severe withdrawal symptoms. 

Phone addiction is a rising concern within the youth population, where there is a habitual usage of devices that leads to mild to moderate dysfunction in their daily lives. It may also impact sleep, and academic/work performance.  

Making a Change

As university students, completely eliminating phone use isn’t realistic, but being mindful of screen time can improve focus, well-being, and overall health. Here are some simple ways to reduce phone dependency and build healthier habits:

• Forest App – Grow a virtual tree every time you stay off your phone, turning focus time into a rewarding experience.
• Stay Focused App – Set timers to limit phone usage and create intentional screen-free periods.
• Headspace or Calm – Explore guided mindfulness activities designed to help reduce reliance on screens.
• Built-in Screen Limits – Use your phone’s settings to set daily limits for time-consuming apps.
• Turning Off Screens – Try scheduling “no-screen” hours before bed or during study sessions for better concentration.

Reducing the Health Impacts of Phone Use

While cutting back on screen time is important, there are also ways to reduce the physical strain associated with frequent phone use:

• Improve Your Sleep Hygiene – Establish a bedtime routine that promotes restful sleep. Experts recommend turning off all screens at least two hours before bed to improve sleep quality.
• Make Some Space – Hold your phone about 16–18 inches (40–45 cm) from your face to reduce eye and neck strain.
• Follow the 20-20-20 Rule – Every 20 minutes, look at something 20 feet away for at least 20 seconds to minimize eye strain. Adjusting brightness and text size can also help.
• Find an Accountability Partner – Work with friends, family, or roommates to set limits and check in on each other’s progress.
• Try a New Hobby or Skill – Engage in activities that keep you focused and present, reducing the urge to check your phone.

Further Reading

If you’re looking for more strategies to reduce screen time, consider checking out these books (bonus: reading itself is a great screen-free activity!):

• How to Break Up with Your Phone – Catherine Price
• Digital Minimalism: Choosing a Focused Life in a Noisy World – Cal Newport
• Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked – Adam Alter
• Reclaiming Conversation: The Power of Talk in a Digital Age – Sherry Turkle
• The Power of Off: The Mindful Way to Stay Sane in a Virtual World – Nancy Colier

When to Seek Support

If you find that excessive phone use is interfering with daily tasks or negatively impacting your well-being, consider reaching out for support. The Student Wellness Centre offers counseling services to help you build healthier digital habits. Call 905-525-9140, ext 27700 to book an appointment. 

References

Candussi, C. J., Kabir, R., & Sivasubramanian, M. (2023). Problematic smartphone usage, prevalence and patterns among university students: A systematic review. Journal of Affective Disorders Reports, 14, 100643. https://doi.org/10.1016/j.jadr.2023.100643