With over four billion smartphone users worldwide, excessive device usage has emerged as a serious public health concern. Experts warn that smartphone addiction can interfere with work, relationships, and overall well-being.
Dr. Susan Holtzman, a psychology professor at the University of British Columbia, Okanagan, recently published a study examining how mindfulness can help curb smartphone addiction. Her research highlights that excessive screen time is linked to physical issues such as neck pain and sleep disturbances, as well as mental health challenges like anxiety and stress.
The study involved a meta-analysis of 61 research papers, including more than 39,000 participants across 11 countries. It found that people who practice mindfulness regularly are less likely to develop problematic relationships with their phones. Mindfulness encourages being fully present and aware without judgment, helping individuals resist the impulsive urge to scroll through social media or games.
Holtzman suggests simple mindfulness exercises to combat smartphone addiction, such as focusing on your breath for a few minutes or pausing before opening your phone to ask, “What is my intention?” This encourages conscious usage rather than reflexive scrolling.
She also recommends performing a “smartphone audit.” Users can set daily time limits, move distracting apps off their home screens, or delete them entirely to reduce compulsive checking and improve focus. These small adjustments can significantly lower symptoms of smartphone addiction over time.
Holtzman stresses that technology itself is not the enemy. Smartphones remain essential tools for communication, work, and learning. The goal is to shift from passive usage to intentional use, ensuring the device serves the user, not the other way around.
Experts believe that combining mindfulness practices with practical digital strategies can help millions of people worldwide manage smartphone addiction effectively, improving both mental health and daily productivity.
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