Is excessive smartphone use really an addiction?

Habit or addiction?

Is excessive smartphone use really an addiction?

You might be thinking, “Does it even matter?” Just semantics, right? 

Here’s why it does: If we call it addiction without solid evidence, we risk overreacting or mislabeling normal behavior. But if we’re underestimating the impact of these devices, we could be ignoring a public health issue hiding in plain sight. 

To dig in, here’s a look at two contrasting expert perspectives.

The case for addiction

Anna Lembke, a leading addiction expert and author of Dopamine Nation, has a bold comparison: “Smartphones are the modern-day hypodermic needle.” 

Her argument? The endless and easy access to dopamine from our devices may be changing our brain’s reward pathways. Most of us, she argues, are living in a ‘dopamine deficit state’ where the modest pleasures of life no longer satisfy and small discomforts feel unbearable

In her view, smartphones prime us for “compulsive overconsumption,” leaving us hooked in ways that are eerily similar to addiction.

The case against addiction 

Neuroscientist Faye Begeti counters this view in her book, The Phone Fix, calling Lembke’s stance “misleading” and “scientifically untrue.” 

Begeti argues that calling smartphone use an addiction trivializes the severe struggles faced by those with substance use disorders. Real addictions cause extreme neurochemical changes — much stronger than any effect a phone could have. 

For instance, social media may increase dopamine by about 75% above baseline, whereas drugs like amphetamines can spike it by 1000%.

Lembke concedes that her arguments draw on research from drug addiction studies, extrapolated to phone use, but Begeti believes the comparison is sensationalist. 

But here’s the thing, addiction doesn’t always require substances.. In 2013, the DSM-5 (the manual used to classify mental disorders) officially classified gambling as the first non-substance addiction. 

There’s no 1000% dopamine spike with gambling either, yet the science now (mostly) agrees it qualifies as an addiction.

• Sidepoint: Interestingly, one recent study found a connection between social media overuse and lower dopamine receptor levels in blood cells. This is similar to what you see in substance addictions   — suggesting there may be more to this story. 

How bad does the bad have to be?

For Begeti, a defining feature of addiction is continuing the behavior despite severe consequences. Phones might waste time, she argues, but they don’t ruin lives. Drugs often lead to total withdrawal from the world, while gambling addicts have been known to sell everything to keep playing. 

Smartphones? They cause some bad habits, sure, but Begeti would argue they don’t reach that threshold of harm.

• Counterpoint: Research has linked excessive smartphone use to - among other things - anxiety, depression, poorer academic performance, aggressive behaviour, poor sleep (and accompanying health consequences), affective disorders, and lower physical activity.

Is it addiction or habit?

Dr. Begeti suggests we’re better off with the word “problematic smartphone use” or even just a “habit”. By contrast, Dr. Anna Lembke uses phrases like “compulsive overconsumption” and favors metaphors like “hypodermic needle” and “drug of choice.” 

To be fair, Lembke clarifies her view: “addiction is a spectrum disorder,” she argues “People have mild, moderate, and severe forms of addiction. And then there's also this pre-addiction state, which probably encompasses most humans living in rich nations on the planet today” 

So, habit or addiction? I’ll leave that for you to decide. But one thing sticks out to me: The process both Begeti and Lembke describe is fundamentally the same.

• Our screens keep us in a loop of dopamine-driven reinforcement, building strong habits that are tough to break. The constant presence and addictive design of our devices have created an all-consuming relationship with our smartphones — one which is causing problems for a lot of people. 

Too worried? Or not worried enough?

If you were hoping for a clean answer, sorry to disappoint. The truth is, there’s no consensus. Skeptics argue there’s not enough evidence to label smartphone use as an addiction, while others believe emerging research makes the term more plausible with each study.

It all circles back to our original question: are we overreacting by calling it an addiction, or are we underestimating the impact of these devices? Which is the real risk — being too worried, or not worried enough?

If there’s one stat that stands out to me, it’s this: it took decades for tobacco to be recognized as the major risk it is. But even at its peak, only 45% of Americans smoked. Smartphones, on the other hand, have only been around for about 15 years, and yet 97% of Americans now have one.

The science hasn’t caught up yet — but we’ve all invited smartphones deep into our lives.

COMMUNITY CORNER

Last week, we asked if you thought it’s fair to call smartphone overuse an addiction. Over 70% of you said yes!

Now that you’ve read more about the debate, has anything shifted your view? Or maybe you’re even more certain now — so who do you agree with more?

TIPS & TRICKS

Are you addicted?

Ever wondered where you really stand with your phone? This week, we’re excited to share a quick smartphone addiction test you can take right on our website.

Based on the well-known Smartphone Addiction Scale (SAS-SV) is used by researchers worldwide to screen for smartphone dependency, I’ve turned this 10-question assessment into a free-to-use tool just for you. It’s not a diagnosis, but it’s a great way to check in on your screen habits and see if they might benefit from a little rebalancing.

Curious? Take a few minutes and give it a try!

RESOURCE & RECOMMENDATIONS

• A Reddit user who quit social media shares their startling realization that nearly everyone around them seems “addicted.” Hundreds of others chimed in with their own observations and stories.
  

• In this podcast, experts explore social media’s grip on mental health through the story of Lars, a young person struggling with screen dependency. A nice listen to learn more of the science behind social media addiction and practical tips — especially for teens

• Opal is probably the highest-rated screen time app, offering more features than the ones built into your phone. If you try it out using my referral link — it’ll help me unlock the paid version for a future review here.
  

• This TED Talk by Dr. Justin Romano, a child and adolescent psychiatrist, makes a strong case for calling smartphone overuse an addiction. A compelling watch considering his experience with young users
  

• Australia is planning the world’s first complete ban on social media for children under 16. They say there will be no exemptions, even if parents permit their kids. Read more about it here.