Is Your Smartphone Making You More Impulsive?

Smartphones have become a way of life. What public view is complete without half of those out there clicking away or scrolling at their screens? Most of us don’t think twice about the amount of time we spend on our phones and media devices, or the effects they might have on other aspects of our behavior. We may not be aware of the changes we can create in our brains by using these devices too much, but the more research uncovers, the more it becomes apparent that many of us could be headed toward trouble. Here’s the latest on this concerning trend.

The Growing Problem of Smartphone Overuse

In countries like the United States, about 76% of adults and 80% of adolescents own smartphones. Researchers estimate that average use ranges from 4.7 to 8.8 hours each day, with 33% of users picking up their phones within 5 minutes of waking. Some people might not see these numbers as excessive, but there’s mounting evidence that we’re facing a serious problem.

Patience, Risk and Reward Brain Training

Our smartphones offer us a lot, literally a world of information and social connection at our fingertips whenever we want it. Can’t remember what a baby opossum is called? Google it. Looking for the perfect recipe for that Halloween party? Pinterest has it covered. Have a question for a friend? Facebook or Skype can help you touch base in an instant.

Living in the digital age has its advantages, but we might not realize how much all that instant gratification could be rewiring our brains.

The WZB Berlin Social Science Center and a few other institutions recently funded a study to explore the effects. The researchers found that the more time users spent on social media and gaming apps, the less likely they were to seek out delayed rewards, no matter how worthwhile the wait.

Much like people who abuse addictive substances, smartphone users can become wired to favor immediate gratification over greater future payoffs, potentially leading to impulsive behaviors. Obsessive smartphone users also tend to experience higher stress levels, reduced sleep quality, a lower sense of wellbeing and poorer academic outcomes.

Regaining Control Over Smartphone Overuse

Many of us who have, or are developing, overuse patterns with our devices use may not even be aware there’s an issue. But we can minimize the effects by working to be more aware of our phone use frequency and taking steps to take back control. Inc., the magazine, recommends downloading apps that help track and curb frequency; iPhone users might try SPACE, while Android owners might give StayFree a shot.

Try reducing use by one hour every week until you reach the desired limit.

Of course, it's not easy to cut back. But some studies suggest excessive screen use feeds a vicious cycle of anxiety, reduced self-esteem and further device use, which means that overuse can easily become a cycle that feeds on itself. Consider keeping phones off or difficult to access during meals, work and school. Set time limits on videos and social media use, be proactive about staying busy off-screen and redirect urges to start scrolling by choosing healthier options like stepping outside for a walk, instead.

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