Smartphone Addiction Is Real … and Rampant

What is smartphone addiction?

Smartphone addiction is the excessive, and hard to control, use of a smartphone. These devices have become so pervasive and their use so widespread that a psychological term has been developed to describe the attachment people have: “nomophobia, or the fear of being without a mobile device,” according to the NIH. 

But how much use is too much?  A 2021 survey cited by Statista found that 46% of people spent five to six hours on their phones on a daily basis, all for personal use. In a  more recent Gallup poll, 58% of respondents said they spend too much time using their smartphones, an increase from 39% in 2015. 

Users can monitor their reactions when they’re cut off from their smartphones. If they become anxious or irritable, or even frantic, that’s a sign they may be becoming overly dependent on their phone or even addicted. 

How prevalent is smartphone addiction?

With so many people using smartphones these days – 85%, according to Pew Research Center, up from 35% in 2011 – it should come as no surprise that smartphone addiction is also on the rise. 

Meanwhile, the American Academy of Sleep Medicine found that 89% of college students suffer from moderate or severe nomophobia. This is a significant finding, as research published in the International Journal of Environmental Research and Public Health says that people with “severe levels of nomophobia” are 11.7 times more likely “to be problematically dependent on their mobile phones.” [In addition to phones, see what else is on our list of the biggest workplace distractions.]

How does smartphone addiction impact productivity and burnout?

Smartphone use, and particularly smartphone addiction, has significant impacts in the workplace. Because cell phones are multifunctional devices, they are extremely distracting. Reach for your device to check a text message, and you’re likely interrupted by various pings and popups that are compelling – from “breaking news” alerts to status updates from friends. These interruptions affect employees’ ability to focus. 

Those addicted to their phones or experiencing nomophobia may find it harder to concentrate, may feel increased stress and anxiety, and may be blocked creatively. Their cognition as a whole is likely reduced, hurting productivity. A Frontiers in Psychiatry study on the physical and mental effects of excessive smartphone use discovered young adults experience sleep problems, poor physical fitness and even changes in the brain’s gray matter. These are the symptoms that often lead to burnout. [Read related article: How to Combat Burnout.]

One of the challenges, of course, is that smartphones aren’t just a distraction. They’re often used in the workplace as legitimate work tools that employees require to interact with others, conduct research and perform job-related tasks. So what can managers and business leaders do to ease the negative effects of smartphone use?

How can you curb smartphone addiction in the workplace?

First, as with any addiction, it’s important to increase awareness about the reality of the problem and its signs and symptoms. Share information with employees about the potential negative impacts and addictive risks of excessive smartphone use, and offer practical advice on how to minimize those impacts and make the workplace more productive. This can be done through emails, meetings, Slack channels, etc.

In addition, organizations should consider doing the following:

• Create a usage policy for smartphones and other personal digital devices in the workplace. Policies should indicate when and how smartphones can be used during work hours. Some companies have specific bring-your-own-device (BYOD) policies. Others ban the use of personal smartphones at work altogether. 
• Ask leaders to set an example. Executives and managers can demonstrate appropriate behavior through their own use of smartphones while at work. If they’re incessantly on their smartphones during meetings, for instance, that sends a message to employees that such use is OK.
• Call out instances of misuse on the spot. “Put your phone away while we’re meeting with customers.” “Please don’t use your personal phone at work.” Leaders should be encouraged to enforce policies consistently and not be afraid to point out when phones are distracting in the moment.
• Take disciplinary action as necessary. Policies are effective only if you follow through on the threatened consequences for disobeying the rules. Those who face punishment for inappropriate smartphone use will likely be deterred from committing the same actions in the future.
• Limit smartphone necessity. It’s hard to expect employees not to use their phones much if the devices are required for certain aspects of their jobs. Develop ways for staffers to rely less on their phones to complete day-to-day tasks.

On an individual level, there are simple steps a person can take to help make their smartphones less disruptive. For example, you can turn off notifications, set app time limits, leave your phone in your car during the workday and even remove social media apps from the device during the workweek.

Smartphones are a necessary evil these days for most of us. But there are steps that both organizations and individuals can take to minimize their use – and overuse.

Ned Smith contributed to the writing and research in this article.