Is Your Phone Making You Depressed?

It's contributing at the very least...

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Let me be clear from the outset: There are many reasons for depression. There is room for debate on what causes it and how to treat it. If you are experiencing symptoms of depression, please consult a quality professional who has your best interests in mind and won't dismiss your concerns with only a prescription. As I’ve found out, we need more than that: a cogent plan.

Introduction

Sometime in 2024, I visited a psychotherapist because I suspected I had a psychobiological problem. At the time of this visit, I believed the narrative that the pharmaceutical industry has promoted for years—that anxiety and depression are caused by an imbalance in our brains. A serotonin deficiency of sorts. This narrative has led to many people being over-prescribed medications. However, we now understand that while genetic factors might play a role, it is our environment that largely influences these conditions and can lead to feelings of anxiety and depression.

I was diagnosed and given a treatment plan, which included taking 25mg of sertraline daily for 15 days, followed by an increased dosage of 50mg. I was instructed to take notes and report back in a month to see if the medicine had worked. However, when I picked up the medication at the pharmacy, I began to question whether it was truly necessary. Being the child of a doctor, I was aware that many physicians often prescribe medications based on patients' self-reported symptoms, without thorough testing of their condition. This made me wonder if I was fooling myself and didn't actually need the medicine. I kept the medication on my kitchen island for the testing period but never took it. Instead, I viewed it as a safety net of sorts. If my condition worsened, I would take the pills and see if I improved.

Instead, I started to introspect and try to understand what was going on in my life and why, all of a sudden, I felt the need to visit a doctor. I had just come back from Nicaragua with my wife. Everything seemed to be fine. We went on vacation, had a good time, and got back. Then it hit me. I went to the doctor weeks after a work meeting where I spiraled, told my boss I was burned out, and that I wanted to find something new to do within the organization. I wish I could tell you that he said: “We’ll figure it out, Jose. We’ll find something for you and get you out of this feeling.” Instead, he said: “It may be time for you to quit.” I was taken aback a little, but I told him: “What if I pitched you a new position, something I could do on a contract even if it pays less?” He agreed, so I started to work on that.

By the time I went to the doctor, it had been three weeks since I had sent the email with the proposal. No response in sight, however. Trigger found. My brain had been in overload mode. Coming back from vacation, working hard, feeling overwhelmed, and not getting any responses about the future of my work sent me into the spiral. During this time, I also stopped working out and reading. My days felt repetitive, and that’s why I felt I needed help. Pills were one kind of solution. One that may work for a lot of people. Yet, if I’ve learned anything about my life, it’s that my habits have a greater influence on my mood than any medication ever could.

This is where having a dumbphone has personally helped me. It has revealed the connection between smartphones and various ailments in society. In this post, I'll present some ideas as to why smartphones may be making us less happy and what we can do about it.

Photo by Mike Scheid on Unsplash

Disconnecting You From Nature

For every argument I’ll make in this post against smartphones, you can find a positive side. "Jose, what about the AllTrails app? It’s so helpful for finding new hikes and creating wonderful experiences. Isn’t that what you advocated for in your last newsletter?" Yes, it is. In that piece, I encouraged you to take action and start planning memory-making trips for the future. If you haven’t read it, go check it out. However, the AllTrails app, or any outdoor app on your phone, won't get you out. It is the habit formation of wanting to spend time offline and in nature that will get you out the door, whether you have the app or not.

Moreover, let’s look at the overall impact of smartphones on our interaction with nature. Here are three research papers (and trust me there are plenty more) that show how people of all ages are becoming more sedentary when using smartphones:

• Sedentary behavior in teens in Brazil: This study highlights how smartphone use is increasing sedentary behavior among Brazilian teenagers. It demonstrates the growing concern that excessive screen time is leading to less physical activity and more time spent sitting, which can have negative health implications for this age group.

• Sedentary behavior in young adults: This paper discusses the link between smartphone use and increased sedentary behavior in young adults. It shows how young adults are spending more time on their smartphones, which contributes to a more sedentary lifestyle. This shift in behavior is associated with other health risks, such as mood variation and sleeplessness.

• Sedentary behavior in people aged 18-80: Finally, this study found that most cell phone use happens while sitting, regardless of age or gender. While fitness apps may promote physical activity, overall smartphone use doesn't significantly affect physical activity levels. Instead, it contributes to the "active couch potato" phenomenon, where high cell phone users engage in both sedentary and occasional physical activities, leading to a higher risk of health issues like cardiovascular disease and type 2 diabetes.

Smartphones are a tool, yes, and every tool is designed for a reason. I believe the intentions of early smartphones were geared around productivity and overall life improvements. Watch the original iPhone introduction in 2007—it was filled with hopes for increased productivity so you could regain more time in life. It was meant to be a really cool phone, not a machine to attract your attention and time. Over time, however, companies saw an opportunity in such a device. Their motives shifted from making your life easier to tricking you into overspending on apps, subscriptions, and other digital goods while you are glued to your screen.

With those motives came our first disconnection area: nature. As people spent more time on their smartphones, they started to disconnect from the natural world. Instead of exploring the great outdoors, many found themselves glued to their screens, missing out on the benefits the wilderness can provide. This disconnection is significant because spending time in nature has been shown to reduce stress and improve mood. As a result, it’s not surprising that people are becoming more prone to depressive moods and other psychological challenges. While the research is still in progress, there are some promising studies, such as this a recent one, indicating the importance of reducing screen time and increasing outdoor time, especially for those with depressive disorders.

Action Item: Follow the 20-5-3 Rule. 20 minutes three days a week, 5 hours each month, and 3 days each year at different levels of nature exposure.

Photo by Tegan Mierle on Unsplash

Disconnecting You From People

Let’s address the common counterargument: “But Jose, my family lives in another country and the only way to communicate is via WhatsApp. Don’t tell me to force them to change to a different non-smartphone-based communication app. They won’t, and I still need to stay in touch with them.” In Chapter 6 of Low Tech Life, I cover a simple way to handle this situation, summarized here:

"Hi [insert name], I wanted to let you know that I'm making a conscious effort to simplify my digital life. As part of that, I'll be transitioning to a basic phone soon. If you need to reach me urgently, please give me a call. Otherwise, I'll be checking my texts/emails less frequently. I hope you understand, and I look forward to catching up with you soon!"

This is just a template. You can adjust it to let them know that you’ll be checking WhatsApp only from home or on the weekends. But what's more intriguing is to examine how your smartphone actually creates disconnection points from people who can truly make a difference in your life.

One research paper showed that adults who use their smartphones for longer periods tend to be lonelier. These adults, in turn, are more inclined to use social media rather than communication apps. Loneliness is also linked to communication anxiety, which manifests in similar smartphone usage patterns. So, having WhatsApp, Signal, or any other communication app doesn't truly connect you with others. Instead, smartphones exploit your vulnerabilities, drawing you in and disconnecting you from real-world relationships.

Two more studies related to the topic of smartphones and social disconnection demonstrate that these powerful tools can have subtle but significant impacts on our well-being. The first study concluded that smartphones interfere with our daily lives due to the numerous opportunities to use them, potentially leading to substantial cumulative consequences for well-being.

The second study, actually a dissertation, proposes two possible futures in regards to smartphones and social connectedness. Kostadin Kushlev, the author of it, summarized one of them, where "we will continue to be besieged by devices that offer us more of the same—ubiquitous connectivity that often comes at the expense of social connectedness." The other future he proposed was one where "smart portable gadgets will maximize well-being by taking into consideration people’s psychological needs and by being aware of people’s current activities, environment, and goals." This dissertation was written 10 years ago (2015). You know which one turned out to be true.

Action Item: Join social or interest clubs in your area. Also, watch the documentary linked below to understand why becoming part of a community is so important.

Photo by Daniel Balaure on Unsplash

(Re)Solutions?

I hope it's clear to you that your smartphone may be contributing to negative outcomes in your life. While it’s not directly causing depression or anxiety—after all, it’s just an object—it can trigger behaviors, habits, and environments that are best left behind in 2024. Here are some options that can guide you towards better habits and goals in 2025:

Get a Dumbphone or restricted smartphone!

• I know it’s hard, but it works. If you're seeking a solution that doesn't require constant tweaking and gradually shifts your lifestyle towards a more humane approach, consider getting a dumbphone or a restricted smartphone. The companies listed below are attentive to feedback and continuously improve their products. I believe they'll strive to make your experience as smooth as possible.

  • My dumbphone list: Light Phone 3, Light Phone 2, Sunbeam F1 Pro.

  • My restricted smartphone list: Wisephone 2, Mudita Kompakt.

  • Two cheap options, don’t expect support though: Cat S22, Nokia phones.

App Blockers with Physical Tokens

• Consider using innovative NFC-based token apps like Getbrick.app or Unpluq. These apps grant access to your apps based on a physical object, such as a tag or brick. When you tap the object, you gain access to all your apps, and tapping it again restricts access.

Delaying Interaction with Apps

• Apps like OneSec or ClearSpace introduce a deliberate delay to enhance your self-control. Instead of instant access, they make you wait for about 60 seconds and prompt you to confirm your desire to continue. This approach empowers you to take control of your interactions.

And Finally, Re-engineer Your Life

• The suggestions above are helpful, but true lasting change comes from making tangible changes to your lifestyle. Engage in activities like exercise, meditation, walks in the park, visiting museums, or joining clubs such as a chess club or a knitting club. Creating a life you are proud of is more important than any gadget or hack to curb your screen time.

  • Books that can help: Atomic Habits, Slow Productivity, Four Thousand Weeks.

Conclusion

Smartphones, once envisioned as great connectors, have, through exploitative techniques, sadly contributed to our isolation from nature, each other, and many other aspects of life. They've also become financial sinkholes. It's time to regain control and shape our future. Whether you choose a dumbphone or a way to tame your smartphone in 2025, I wish you great success on your digital minimalism journey this year.

By the way, I managed to get my boss to approve a contract position. It means less money, but I am happier now.