Danielle Einstein, Macquarie University
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Hannah Busing - UnsplashPhones and devices have become inextricably linked with everyday life. They store our credit cards, provide critical bus updates, and allow us to communicate whenever we need to.
But when our device use starts to affect our mood, replace real-life experiences, or interfere with face-to-face relationships, it’s a sign our habits have crossed the line from healthy to unhealthy.
How are teens more affected?
Teenagers are particularly vulnerable to excessive device use, as the part of the brain responsible for planning, imagining consequences and working for delayed rewards has not yet fully matured. They also have heightened sensitivities to rewards and social evaluation (in other words, what your peers think of you).
Research shows teenagers are more prone to mood swings, are still evolving their ability to manage uncertainty and are learning how to regulate their emotions.
All of this makes them more susceptible to online triggers that can trap a vulnerable teen in a cycle of conflicting and constantly changing emotions, particularly when information is arriving constantly.
For teens (and adults) it can become a complete world of its own where daily responsibilities are avoided and challenges are only faced with a dependency on phones.
So how do you know when it’s become a problem?
What to look out for
There are some obvious signs excessive device use is becoming a problem for teens (or yourself).
1. They use phones to fill in spare time.
If every quiet moment is filled with scrolling, checking notifications or opening apps, it shows a teen’s device is the primary way they respond to spare time, stress or discomfort.
2. They appear distracted when you talk to them.
If your teen automatically reaches for their phone midway through conversation, it might be a sign they devalue face-to-face exchanges and have lost the discipline to wait.
3. They put off important tasks.
When teens routinely avoid everyday responsibilities such as work, homework, school, household chores or tasks that involve mixing with new people.
4. They seem tired all the time.
Teens may block negative thoughts by scrolling in bed, socialising online late in the night, or even getting into bed after the school day.
How does it get to this stage?
The devices we rely on have the potential to develop what I call the “addictive pull” due to the features and services available on them. The “pull” begins when notifications, such as likes, messages, loot box wins and emails, arrive on devices unpredictably. Some are positive while others are neutral. And some also relieve worries. This creates a powerful dopamine-driven loop.
Over time, the device itself becomes a conditioned stimulus. This means even something as simple as seeing your phone case, or watching your device’s screen light up, is enough to trigger an urge to check it. It’s almost as if we are magnetically pulled to the device in the hope of a reward (such as more messages or likes), or to soothe a preoccupying worry.
This can also create an anxiety loop which means even without a notification, a person checks their device, rechecks it and experiences brief moments of relief via a message or app. When the loop occurs on repeat, it winds up worry and creates emotional dependence on others or apps.
The “addictive pull” can be hard to resist. Over time these unnoticed habits can become associated with the space where devices are often used (such as the bedroom, the apartment, the bus). The “pull” to re-engage with a device is a result of predictable conditioning and reinforcement processes rather than a lack of willpower. The bedroom – a place of rest, privacy and study – can be particularly problematic for teens and adults.
Leading by example
We cannot expect children or teens to break from the “addictive pull” if the adults around them don’t either.
As a parent, these are some ways you can lead by example to be more intentional when using devices.
1. Recognise the subtle tension that builds when you have a worry and want to reach for your device immediately.
2. When you walk into your home, place your phone or smartwatch out of the way and in a bag.
3. Do not have your phone or tablet in arm’s reach when it is designated family time.
4. Work with each family member to put apps being used without restraint onto one device per person. For instance, a parent or older teen might have TikTok on a tablet and not on their phone (so they can use their phone without distraction). They should then try to use that tablet in only one room of the house, outside of the bedroom.
Remember, an honest picture of everyone’s screen time habits sit on the device’s screen time records. We may get a minor fright when looking at it, but rather than resigning ourselves to this new way of life – and ignoring the insidious impact on attention, mood and wellbeing – we can commit to one another to make small changes.
Danielle Einstein, Adjunct Fellow, School of Psychological Sciences, Macquarie University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Reviewed by Irfan Ahmad.
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