How to Tell If I'm Addicted to My Phone (and What to Do About It)

Are you constantly checking your phone — even when there’s no reason to?

If it feels like you’re spending more time online than ever, you’re not imagining it. According to Ofcom’s Online Nation 2024 report, UK adults now spend an average of 4 hours and 20 minutes online every day — and for young adults aged 18–24, that rises to over 6 hours daily.

Women spend more time online than men across every age group, with Gen Z women averaging more than six and a half hours a day compared with just over five hours for their male counterparts.

It’s easy to see how our phones have become a constant companion for news, connection, entertainment, or simply filling a quiet moment. But what begins as staying in touch can quickly blur into compulsive checking and endless scrolling, often without us noticing.

This article explores how to recognise the signs of phone addiction, understand what’s happening in your brain, and take practical steps to regain control.

If you find that your phone use is linked to anxiety, poor sleep, or low mood, specialist support is available at Schoen Clinic Chelsea, where clinicians help adults manage compulsive behaviours and improve overall wellbeing.

What Does It Mean to Be “Addicted” to Your Phone?

While “phone addiction” isn’t a formal medical diagnosis, psychologists use the term “problematic smartphone use” to describe patterns that resemble behavioural addiction — similar to gambling or gaming disorders.

Studies published in Frontiers in Psychology (2022) and BMC Psychiatry (2023) show that excessive phone use activates the same dopamine reward pathways in the brain as other addictive behaviours. Each notification, like, or message provides a tiny hit of reward — reinforcing the urge to check again.

Over time, this can lead to:

• Reduced self-control

• Compulsive checking

• Emotional distress when the phone isn’t available

The problem isn’t the device itself — it’s how our brains respond to constant digital stimulation, which can displace healthier coping mechanisms such as rest, mindfulness, and real-world social connection.

Signs You Might Be Addicted to Your Phone

Everyone uses their phone differently, but if you recognise several of the patterns below, it may be time to reassess your relationship with your screen.

1. You check your phone constantly — even without notifications

You might open apps automatically, scroll out of boredom, or pick up your phone within seconds of a quiet moment. This “checking reflex” can become unconscious.

2. You feel anxious when you can’t use it

If leaving your phone in another room makes you uneasy or restless, that’s a classic sign of dependence. The anxiety comes from both FOMO (fear of missing out) and withdrawal from dopamine-based rewards.

If you notice persistent anxiety or physical restlessness without your phone, it may help to speak with a specialist. Learn more about evidence-based care for generalised anxiety disorder and social anxiety at Schoen Clinic Chelsea.

3. You lose track of time scrolling

Many people underestimate how long they spend online. Endless feeds and autoplay features are designed to keep users engaged. Tracking your daily screen time can help reveal hidden patterns.

4. Your sleep is suffering

Exposure to blue light before bed suppresses melatonin, the hormone that regulates sleep. Late-night scrolling also stimulates the mind when it should be winding down.

If you’re struggling to sleep well, our specialists in disordered sleeping can help assess whether technology is affecting your sleep cycle.

5. You neglect hobbies, relationships, or downtime

Phone overuse often crowds out time for creativity, exercise, and genuine connection. You may feel distracted when spending time with loved ones or find it hard to enjoy moments without documenting them online.

6. You use your phone to manage difficult emotions

Many people reach for their phones when they feel anxious, bored, or lonely. While this can offer temporary relief, it may reinforce avoidance of underlying emotions — a cycle that Cognitive Behavioural Therapy (CBT) can help to break.

Learn more about CBT at Schoen Clinic Chelsea, which focuses on understanding and changing unhelpful thought and behaviour patterns.

The Mental Health Impact of Phone Addiction

Excessive smartphone use has been linked with several mental health concerns:

• Anxiety and Stress: Constant notifications and social comparison can heighten alertness and self-criticism.

• Low Mood and Depression: Overuse can lead to social withdrawal and reduced real-world interaction. Studies in the National Library of Medicine (2023) show a correlation between heavy social media use and depressive symptoms.

• Sleep Disruption: Blue light exposure delays sleep onset, while emotional content consumed late at night affects REM quality.

• Attention and Memory Problems: Continuous partial attention fragments focus, making it harder to retain information or complete tasks efficiently.

At Schoen Clinic Chelsea, our multidisciplinary team of psychiatrists, psychologists and therapists provide specialist care for adults experiencing issues such as depression, anxiety, and sleep disorders — all of which can be linked to digital overuse.

How to Break the Cycle: Practical Steps That Work

Reducing phone use doesn’t mean cutting yourself off completely. It’s about building healthier habits that support focus, rest, and real connection.

1. Track your screen time

Awareness is the first step. Use built-in tools like Digital Wellbeing (Android) or Screen Time (iPhone) to view daily averages. Most people are surprised by how much time they spend scrolling.

2. Set clear boundaries

• No phones in the bedroom

• Turn off non-essential notifications

• Create “no-phone zones” at mealtimes or during work blocks

3. Replace the habit, don’t just remove it

Swap scrolling for something soothing — reading, a walk, or mindful breathing. Replacing digital habits with analogue activities helps retrain your reward system.

4. Use technology to help, not hinder

Apps like Forest or Focus Mode can lock your phone or reward you for time spent offline. Consider a “dumb phone” or limiting certain apps to specific times.

5. Prioritise real-world connection

Arrange social plans that don’t revolve around screens. Human contact activates the same reward pathways in healthier ways.

6. Address the root causes

If you rely on your phone to escape stress, anxiety, or low mood, the underlying issue may need professional attention. Talking therapies such as CBT or counselling can help you develop alternative coping strategies and emotional regulation skills.

When to Seek Professional Help

Self-help steps can make a big difference, but if phone use starts to affect your sleep, concentration, relationships, or mood, it may be time to get professional support.

You might benefit from therapy if:

• You feel anxious or restless without your phone

• Attempts to cut back haven’t worked

• Your use interferes with work, study, or relationships

• You notice mood swings or withdrawal symptoms when offline

At Schoen Clinic Chelsea, treatment is tailored to your individual needs. Therapists use evidence-based approaches such as CBT and mindfulness-based interventions to help you understand the emotional triggers behind compulsive scrolling and build healthier digital habits.

You can also explore structured group therapy options, which provide support, accountability, and shared learning with others working on similar challenges.

If you’d like to discuss your situation in confidence, please contact our team.

The Bottom Line

Being “addicted” to your phone doesn’t mean you lack willpower — it means you’ve developed a habit that your brain has learned to depend on for comfort, stimulation, or distraction.

Recognising that pattern is the first step toward change. With awareness, boundaries, and — if needed — professional help, it’s entirely possible to restore balance and rebuild a healthy relationship with your phone.

At Schoen Clinic Chelsea, our specialists work with adults to address digital dependence, anxiety, depression, and sleep-related problems using compassionate, evidence-based care.

If you’re ready to take control of your screen time and improve your wellbeing, get in touch today. Contact us.

Frequently Asked Questions

What are the early signs of phone addiction?

Checking your phone constantly, losing track of time online, feeling anxious without it, or neglecting sleep and relationships are common early indicators.

Can phone addiction cause anxiety or depression?

Excessive phone use can worsen anxiety and depression by increasing stress, disrupting sleep, and fuelling social comparison — all of which affect mood regulation.

How can therapy help with phone addiction?

Therapies like CBT help uncover emotional triggers behind phone use and teach strategies to manage urges, improve focus, and develop healthier coping mechanisms.

How much phone use is considered healthy?

There’s no fixed limit, but many experts recommend less than two hours of non-work screen time per day, with at least one hour of phone-free time before bed.

When should I seek professional help?

If your phone use affects your work, relationships, or emotional health, it’s time to speak with a mental health professional. Contact Schoen Clinic Chelsea to discuss your options.

References

1. Ofcom (2024). Online Nation Report: UK Adults’ Digital Behaviour. https://www.ofcom.org.uk/siteassets/resources/documents/research-and-data/online-research/online-nation/2024/online-nation-2024-report.pdf?v=386238

2. BMC Psychiatry (2023). The relationship between addiction to smartphone usage and depression among adults: a cross sectional study. https://rdcu.be/eM7Pk

3. Frontiers in Psychology (2022). Problematic Smartphone Use and Mental Health Outcomes. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.997253/full

4. National Library of Medicine: Link between excessive social media use and psychiatric disorders. https://pmc.ncbi.nlm.nih.gov/articles/PMC10129173/

5. NHS Digital (2024). How to fall asleep faster. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/