It isn’t easy to imagine modern life without smartphones. For many of us, particularly young people, these devices are almost always within arm’s reach, with messages and updates that seem impossible to ignore. They have changed how we talk to friends, learn, and even spend idle moments like waiting in queue for coffee.
In many ways, smartphones behave like a “hedonic treadmill” for the digital age. Each ping provides a brief jolt of novelty or validation, yet that feeling fades swiftly and leaves us wanting the next notification. Jonathan Haidt, known for The Coddling of the American Mind[1], has examined how this constant chase for digital rewards influences younger generations.
This article is a closer look at the main issues associated with smartphone use – from mental health challenges to academic distraction – and how more conscious choices can help us embrace the advantages of technology without relinquishing genuine human connection.
Growing Mental Health Pressures
Data from the American College Health Association shows that anxiety among undergraduates has risen by 134% since 2010, while depression diagnoses have increased by 106%. Although many factors are at play, researchers point to smartphone use as a key contributor. Sohn et al. report that around 23.3% of children and young people fall into the “problematic smartphone use” category, where individuals are significantly more likely to face depression, anxiety, chronic stress, and disordered sleep[2]. Goswami and Deshmukh further argue that smartphone addiction can lead to loneliness, exposing the paradox of a device meant to connect people but isolating them instead[3].
Haidt claims that the device-in-hand model magnifies social media’s damaging effects. Platforms like Instagram and TikTok encourage endless scrolling and constant check-ins, which can steer users toward social comparison. Adolescents still forging their identities are especially at risk. Haidt and Lukianoff note that around 2010, younger teens swarmed these platforms, and at the same time, youth mental health indicators began to dip sharply[4]. The stream of stimulation, the pursuit of “likes,” and the performance mentality can erode self-esteem.
Although we may blame our phone habits on personal willpower, design features embedded in apps and devices also play a significant role. Elements such as infinite scrolling, intermittent notifications, and autoplay videos are not accidental – they are carefully engineered to keep us engaged. Social media platforms often use the same psychological principles found in gambling, where users pull down to refresh in the same way slot machines are pulled for the chance of a reward.
A well-known case involves the introduction of infinite scroll by software designer Aza Raskin, substantially increasing time spent on news feeds. Another example is the autoplay function on platforms like YouTube or Netflix; viewers often let multiple episodes roll by without consciously deciding to continue. These “sticky” design elements can intensify the “hedonic treadmill” effect as we search for the next small burst of satisfaction.
Constant connectivity can create what is described as heightened vigilance and ‘fear of missing out’ (FOMO). Adolescents who form excessive phone habits often report high-stress levels and difficulty “switching off,” missing out on genuine mental downtime. Haidt links social media use to anxiety by noting how each post can become a public measure of popularity and approval. When the online response falls short, self-doubt can spiral.
Research from the US National Survey on Drug Use and Health reveals that between 2010 and 2020, anxiety levels among 18–25-year-olds soared by 139%, while those aged 26–34 saw a 103% jump. By contrast, adults aged 35–49 experienced smaller increases, and some data indicate that those over 50 may have slightly lower anxiety rates now than a decade ago. Many point to tech habits as a prime reason – people who grew up immersed in smartphone culture appear more prone to digital overload.
Social Disconnect in a Hyperconnected World
Smartphones have broadened our social reach far beyond what was possible two decades ago. Users can stay in touch with distant relatives, join online groups, and discover new interests. Technology can boost “digital competence,” helping less outgoing teens find friends or explore niche pursuits. At the same time, too much reliance on digital platforms can carry psychological drawbacks[5].
Constantly checking one’s phone while talking to someone else can dilute face-to-face communication. Even when people share a physical space, their attention drifts to the screen, undermining trust and empathy. Al-Kandari and Al-Sejari discovered that when phone use becomes addictive, users report a greater sense of social isolation and less support from friends[6]. Authentic human contact fosters emotional resilience, which may not naturally emerge through online exchanges. Teenagers who have grown up with little experience of life without smartphones may miss crucial lessons about in-person communication and conflict resolution.
Academic Distractions and Physical Effects
Smartphones also influence the classroom. Many students say they rely on these devices to stay organised, look up resources, and coordinate group tasks. However, they can sabotage academic success when distraction wins out; incessant notifications, social media alerts, and online entertainment undermine focus, sapping time and energy.
Late-night scrolling creates additional problems by disrupting sleep. Students who are short on rest find it challenging to concentrate in lectures or when studying. Ricoy et al. point out that if phone use starts early, problematic habits can become deeply ingrained when people reach university[7]. Even primary school children can develop tendencies that resemble smartphone addiction, potentially affecting emotional development and causing future academic difficulties[8].
Discussions about smartphones often emphasise mental health or social risks, but physical health can suffer as well. Prolonged neck flexion (“text neck”) results in muscle strain and reduced lung capacity – looking down at a screen for hours on end can translate into chronic neck and shoulder discomfort over time[9].
Excessive phone use also coincides with lower levels of physical activity; instead, people who might engage spend that time scrolling[10]. Pairing late-night phone sessions with early-morning commitments encourages insomnia and fatigue. Haidt observes that even small changes – like walking down the street with eyes glued to a screen – pull people out of their surroundings, diminishing awareness and spontaneity[11].
Building a Healthier Digital Culture
It is impractical to expect everyone to abandon their smartphones. The goal is to use them sensibly, balancing convenience with an awareness of how overreliance can damage one’s well-being. Smartphones can be indispensable for specific tasks, yet their constant presence can overwhelm them.
Haidt suggests that society has become more anxious and less resilient. Smartphones provide instant reassurance but also magnify comparison, drama, and information overload. Talking openly about these challenges can help the rising generation develop healthier coping skills.
Universities might offer workshops on digital mindfulness, and halls of residence could create communal spaces where phone use is limited. Families can agree on times to set devices aside, making room for proper conversation or shared pastimes. Friend groups might support each other by spotting signs of stress and suggesting digital breaks.
Smartphones are powerful tools that can both broaden horizons and trap users in cycles of self-doubt. To strike a healthier balance, we must be deliberate and guided by evidence on how digital behaviour becomes detrimental. By supporting real-world activities, practical device boundaries, and a shared commitment to each other’s well-being, it becomes possible for young people to enjoy the best of smartphones while avoiding their most damaging effects.
Smartphones often feel like an unprecedented phenomenon, yet history is full of disruptive technologies that sparked both fascination and concern. The printing press in 15th-century Europe drastically altered the flow of information, and critics feared that easy access to books might cause intellectual laziness. Telegraph and telephone systems revolutionised communication in the 19th and 20th centuries, raising alarms about lost face-to-face interaction. Radio and television triggered new anxieties around passive audiences and family bonding.
These past upheavals remind us that while each new medium creates fears and challenges, societies adapt by developing cultural norms, regulations, or educational programmes. Smartphones stand out because they blend constant connectivity with immersive, individual screens – a combination that channels powerful forms of social influence directly into one’s hand. Historical parallels show that concerns about technology are not new, but the scale and intimacy of smartphones arguably intensify the psychological and social effects more than previous inventions did.
1Haidt, J., & Lukianoff, G. (2018). The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure. Penguin Press.
2Sohn, S., Rees, P., Wildridge, B., Kalk, N., & Carter, B. (2019). Prevalence of problematic smartphone usage and associated mental health outcomes amongst children and young people: a systematic review, meta-analysis and GRADE of the evidence. BMC Psychiatry, 19. https://doi.org/10.1186/s12888-019-2350-x
3Goswami, S., & Deshmukh, A. (2023). Effect of Smartphone Addiction on the Mental Health of Adolescents: A Literature Review. Mind and Society. https://doi.org/10.56011/mind-mri-124-20235
4Karabey, S., Palanci, A., & Turan, Z. (2023). How does smartphone addiction affect the lives of adolescents socially and academically?: A systematic review study. Psychology, Health & Medicine, 29, 631–654. https://doi.org/10.1080/13548506.2023.2229241
5Ricoy, M., Martínez-Carrera, S., & Martínez-Carrera, I. (2022). Social Overview of Smartphone Use by Teenagers. International Journal of Environmental Research and Public Health, 19. https://doi.org/10.3390/ijerph192215068
6Al-Kandari, Y., & Al-Sejari, M. (2020). Social isolation, social support and their relationship with smartphone addiction. Information, Communication & Society, 24, 1925–1943. https://doi.org/10.1080/1369118X.2020.1749698
7Ricoy, M., Martínez-Carrera, S., & Martínez-Carrera, I. (2022). Social Overview of Smartphone Use by Teenagers. International Journal of Environmental Research and Public Health, 19.
https://doi.org/10.3390/ijerph192215068
8Cho, K., & Lee, J. (2017). Influence of smartphone addiction proneness of young children on problematic behaviours and emotional intelligence: Mediating self-assessment effects of parents using smartphones. Comput. Hum. Behav., 66, 303–311. https://doi.org/10.1016/j.chb.2016.09.063
9Tanveer, F. (2023). The Effects of Smartphones on Child Health. THE THERAPIST (Journal of Therapies & Rehabilitation Sciences). https://doi.org/10.54393/tt.v4i04.53
10Ratan, Z., Parrish, A., Alotaibi, M., & Hosseinzadeh, H. (2022). Prevalence of Smartphone Addiction and Its Association with Sociodemographic, Physical and Mental Well-Being: A Cross-Sectional Study among the Young Adults of Bangladesh. International Journal of Environmental Research and Public Health, 19. https://doi.org/10.3390/ijerph192416583
11Haidt, J., & Lukianoff, G. (2018). The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure. Penguin Press.
Azeem Sulehri is a Research Analyst at RIMA. He completed his undergraduate studies in Political Science and has experience working with the government and in tech. He is interested in longevity research, South Asian literature, and behavioural economics.
