How often do you go somewhere without your phone? And how do you feel when you go somewhere without signal? Let’s be honest, most of us would admit that being without our beloved devices within reach causes a lot of stress. And the statistics prove it: studies show that nomophobia, the fear of being without one’s digital devices, affects over 90% of us!
But why have our smartphones become our constant companions? Are our devices and apps guilty of causing us to spend more time online? Here’s how our digital helpers were designed to keep us hooked in more ways than we might imagine, and what kind of implications an unhealthy attachment to your devices could ultimately have for your personal privacy and security, too.
Why am I hooked?
1. Convenience
There are approximately seven billion smartphones in the world, representing approximately 85% of the world’s 8 billion population. And when you think about the different functions a smartphone can perform, it’s no surprise that they are so popular. With the abundance of apps on the market, this handheld device can ease the stress of your daily life, eliminate boredom and keep you connected. You can even experience an entire romantic relationship from your phone using artificial intelligence!
Mobile games allow you to have fun on long train rides and quiet nights alone, fighting bad guys, solving puzzles and scoring points. Fitness apps, meanwhile, can help you reach your #newyearnewme goals. They can track your progress, discover new workouts, and get you motivated on those days when going out for a run doesn’t seem so appealing (and the chocolate cupboard does).
The list is truly endless… And that’s part of the problem. Why shouldn’t we use these empowering tools to get fitter, build stronger connections, and make those long, arduous commutes more enjoyable?
But what we may not realize is that these apps have specific features designed to keep us coming back for more. Since the average person spends more than three hours a day on their smartphone, usage of our app may extend beyond what is actually beneficial.
2. The infinite streams of content
What may have started as a “quick check” to see what’s happening in your digital sphere could lead you to disappear down a content rabbit hole. More news, posts and engaging videos appear automatically as you scroll to keep you interested. Without the pause to wait for other content to load, you can easily lose track of time.
And, with unique algorithms that ensure what you see is similar to posts and content you’ve previously interacted with, it’s no wonder you can’t turn away, even if that’s the seventh “dogs who walk” movie. they’re acting stupid” that you saw that day. With TikTok, the proof is in the pudding, with the average person spending 90 minutes a day on the app!
3. Instant gratification
You’re probably familiar with that rush of joy you feel when something you shared online got more likes and comments from followers. And this feeling then pushes you to want more. This social validation triggers the reward system in the brain, a complex network that reinforces certain behaviors by releasing dopamine (the pleasure hormone).
You also get this dopamine release from other things like eating chocolate or shopping, which is why you might end up eating a whole bag of sweets or sneaking into your overdraft (if that’s you, check out how to stay safe while shopping online here). When you can have the same rush on your device without spending a fortune or having to follow a new diet, why wouldn’t you?
4. Relentless notifications
Haven’t used your running tracker for a while? No problem: Your app will alert you to your competitor’s latest time on their morning run. When this notification appears on your device, you’ll feel nudged to explore it further (they can’t have gone that fast, surely). And then, to avoid FOMO (Fear of Missing Out), you’ll return to the app to track your run and compare it.
While notifications can, as in this case, promote healthy habits to some extent, in other cases, like when a notification pops up saying your friend posted a new story on Instagram, this can put you back in that feedback loop of dopamine where you waste hours scrolling through content.
5. Escapism
Whether it’s binge-watching the latest series or getting lost in photos of your favorite tourist destination, there’s no denying that smart devices offer an exciting escape from everyday stress. This relief from any negative feelings brought on by average everyday life stimulates a further release of dopamine (and the joy that comes with it) which then reinforces the deepening of your great escape.
While this may be good and even necessary for some people to unplug and relax, when you get to a stage where you miss out on real-life emotions, have difficulty concentrating, and become less productive, it may be time to think back to those movie marathons.
The dangers of nomophobia
Now you have a little more understanding of why you might be so attached to your devices, but what impact might this have on your overall health and wellbeing?
1. Lack of quality sleep
In addition to the anxiety and stress you may feel when you’re “unplugged,” which can still affect the quality of your sleep, the blue light emitted from your device can seriously mess with the production of melatonin, the hormone responsible for your sleep. If you stay up late, you may be missing out on the high-quality rest you need—vital for a healthy immune system, cognitive function, and, let’s be honest, an overall good mood.
2. Social isolation
Ironically, the many social media apps on our phones can actually take us away from our real-life (IRL) relationships. Think about it, when you’re out to lunch with your friend, do you have your phone on the table in front of you? And do you look at it every minute or so to check notifications?
This could mean that you are not fully engaged with the lunch date and that you miss any crucial body language cues that would allow you to further strengthen and connect. Your friend who’s going through a tough time at work, crying over his ex, or just wanting to catch up may not be as affected by the lack of attention you’re giving him. It’s difficult to balance the online and offline social spheres, especially when notifications keep buzzing.
3. Narrow concentration range
A constant stream of notifications, instant gratification, and the fast-paced nature of devices cause our attention span to suffer. Why should we read a two-page document when we can simply watch a 20-second video summary? Smartphones and devices are changing the way we consume information, both online and offline. This can potentially lead to decreased productivity in real-world work or educational environments.
So, increased anxiety, sleep disturbances, decreased concentration… that doesn’t sound good. But when your device can bring you a world of escape, education, entertainment and more in the palm of your hand, it’s all about finding the balance.
How about your privacy and security?
Let’s not forget: It’s no exaggeration to think that an unhealthy attachment to your technology can ultimately lead you to neglect your personal security and privacy, to the point that you may engage in online behaviors that are downright risky.
For starters, if you’re tired and struggling to concentrate, you’re more likely to not think before clicking when a compelling but harmful message lands in your inbox. You may also lose your guard in other situations, such as when you use free Wi-Fi networks without the right precautions, or you may be more inclined to reuse your passwords across many of your online accounts. The same goes for downloading a shady app that promises free access to the latest hot TV show. And the list goes on…
Additionally, children and teens are even more vulnerable to the dangers of the online world, so if you’re a parent, you may want to make sure your behavior models healthy use of technology. In addition to talking to your children about healthy digital habits, you can use ESET Parental Control to set limits that allow your children to make the most of their connectivity in a safe and controlled way.
To help protect all family members, ESET Mobile Security draws on over 30 years of experience and research to ensure your devices and the online world are protected, wherever you go, even when the pull of the online world is a a little too strong. strong to resist.