With more than four billion people around the globe owning a smartphone, researchers are now looking at ways to reduce a growing public health concern—problematic smartphone use.

Dr. Susan Holtzman teaches psychology in UBC Okanagan’s Irving K. Barber Faculty of Arts and Social Sciences. She recently published a study in Mindfulness examining the overuse or dependence on smartphones and how it might be curbed with mindfulness techniques.

She discusses the issue and provides a few tips for people who might be “addicted to their devices”.

Can you explain problematic smartphone use?

Smartphones have become embedded in the daily lives of billions of people across the world. Smartphone use might be considered “problematic” if someone spends an excessive amount of time on their device, has trouble controlling their use and it significantly interferes with important areas of life. But there is still quite a bit of disagreement about how we should be defining and measuring problematic smartphone use.

Why is it a problem?

Smartphones give us unfettered access to information, our social networks and tools for daily living. But smartphone use can still get in the way of our work, relationships and mental wellbeing. There can be physical health issues as well, such as sleep interruptions and pain, especially in the neck and shoulders.

Smartphone overuse is not classified as an addiction in the same way as problematic gambling or substance use. But there are some overlapping features. For example, some people report a great deal of distress and anxiety when separated from their phone—something referred to as nomophobia. Whether you call it an addiction or not, many people from all age groups are expressing a desire to reduce their smartphone use.

And what did your research determine?

Our review found that people who have a tendency to be more mindful in their daily lives are less likely to have a problematic relationship with their phones.

We conducted a comprehensive systematic review and meta-analysis of 61 studies, involving more than 39,000 people across 11 countries, that looked at the relationship between mindfulness and problematic smartphone use. We were particularly interested in who might be helped by this approach.

To be mindful means to be aware of the present moment and to pay attention to it in a nonjudgmental manner. Think about that person who is always checking their phone. It may be to find interesting and stimulating information. Perhaps to reduce boredom or stress, or avoid unpleasant situations and interactions. There are many reasons why mindfulness might be helpful in these situations—it can help people better manage their emotions, act less impulsively, and “ride out” urges to engage in behaviours that aren’t serving us. It can also help us catch ourselves when we are in the middle of a behaviour that is simply a habit.

What’s the solution?

If you find it difficult to focus or stay present, recent studies show that brief, regular mindfulness practices—like paying attention to their breathing—might actually help reduce problematic phone use.

When you’re reaching for your phone, stop and ask yourself why. Is it for a specific purpose or just a force of habit? What is your intention? Especially if it’s been a few minutes since you last checked.

Of course, this is not as easy as it sounds. Smartphones, and the apps that live on them, have been designed to demand and hold our attention. To combat this, we encourage people to audit their smartphone use. If certain apps or websites take up too much time and attention, consider setting time limits, moving them off your home screen or deleting them entirely.

The constant presence of smartphones can make it difficult to be present in our own lives. Reflecting on what is most important to us and how we really want to spend our time can be a path towards healthy digital habits.

IMAGE CREDIT: NASA.