Reason 2: Navigating the Digital Haze

Understanding the Psychological Impact of Smartphone Dependence

Introduction

In 2019, I stood at a pivotal juncture, both geographically and mentally. It marked the year I embarked on a new chapter in Albany, GA, leaving behind the familiar rhythms of university life for the uncharted territory of professional endeavors. Amidst the sprawling landscapes of the American South, I found myself navigating not just physical roads, but also the intricate pathways of digital connectivity. The transition was subtle at first, blending seamlessly into the fabric of my evolving routine. In my university days, I thrived within the structured confines of classes, leisure, and work commitments. But as I settled into my new environment, I couldn't ignore the creeping presence of a digital haze that clouded my thoughts and dimmed my senses. What had once been a mere convenience – my smartphone – now held sway as a constant companion, monopolizing moments of solitude with its incessant notifications and beckoning allure.

Looking back, I now realize the profound shift in my relationship with technology. Once deeply engaged in vibrant discussions and tangible experiences, I found myself gradually entangled in the virtual web of social media feeds and digital distractions. The newfound autonomy of my job played a significant role in this transformation. With more leisure hours and the absence of a structured university environment, the new default of online engagement effortlessly seized my time and attention. Amidst this transformative period, I confronted a stark realization – the detrimental impact of excessive screen time on my mental well-being, which serves as the second reason why embracing offline moments is crucial. It became increasingly evident that my reliance on digital devices was corroding my memory, fostering addictive behaviors, impeding cognitive function, and perpetuating a cycle of stress and anxiety. It was a sobering acknowledgment of the hidden costs of constant connectivity – a recognition that my digital habits had strayed far from the clarity and focus I once cherished in my daily life.

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The Impact on Memory

The pervasive use of smart devices has profoundly impacted human memory. Once, we relied on our internal memory to recall vital information like phone numbers, birthdays, and directions. Now, a significant portion of the global population has shifted to the convenience of smartphones as external memory aids.¹ My conversations with individuals who seek a low-tech lifestyle reveal a common preference for devices with Google Maps and WhatsApp capabilities, reflecting the current reliance on digital tools for navigation and communication. This reliance is widespread, as many people I speak with find it difficult to navigate their daily lives without smartphones and “smart” tools as their constant companions.

These discussions remind me of a peaceful stroll I took along the St. Joseph River in Southwest Michigan, where I listened to a podcast titled "The Extended Mind" from Philosophy Bites.² The conversation with Andy Clark, a Professor of Cognitive Philosophy at the University of Sussex, shed light on the unsettling reality of how modern technology, especially smartphones and the internet, is reshaping human cognition in detrimental ways. Embracing the concept of the extended mind through smart devices forces us to confront the uncomfortable truth that our dependency on external objects is eroding our mental faculties. Instead of tapping into our innate memory and cognitive abilities, we have succumbed to a culture of cognitive laziness and dependency, passively consuming information and outsourcing our cognitive processes to the digital realm. This overreliance on technology not only undermines our ability to function independently but also hampers our adaptability to unforeseen circumstances. When faced with memory lapses or problem-solving challenges, we reflexively turn to online repositories for answers, further weakening our cognitive autonomy.

A research paper by Siler, Hamilton, and Benjamin (2022) examined the impact of smartphone use on memory.³ The study focused on whether individuals could accurately distinguish between information retrieved from their memory and information sourced from smartphones. Participants answered trivia questions either from memory or with the help of a smartphone, and their recall and source memory were tested a week later. Recall memory refers to the ability to retrieve specific information from the past without external cues, such as remembering a friend's birthday. Source memory, on the other hand, involves remembering the origin of the information. The results demonstrated that participants exhibited poorer source memory for information retrieved from a smartphone compared to information recalled from their own memory. This indicates a cognitive bias where individuals tend to appropriate external knowledge as their own, leading to confusion about the origin of the information. The study also found that participants had better recall accuracy for answers initially retrieved from a smartphone, suggesting that the act of using a phone to find information may involve more effortful processing than previously thought.

Another example of how memory is being eroded as a result of smart devices is the effects on our hippocampus. With Google Maps, Apple Maps, and other digital navigation tools, we forget that there was a time when physical maps or asking people for directions was the main method of finding a place. This traditional method of navigation offered benefits that go beyond just getting from point A to point B. It allowed for a deeper and more meaningful engagement with our environment. Research on the usage of digital mapping for directions has shown that people who use GPS units or online maps reduce their sense of direction and spatial awareness significantly.⁴ Moreover, other studies have illustrated that participants who used digital tools lost a sense of origin and length of the trip the more they used them.⁵ By exploring unknown places without a voice guiding our every step, on the other hand, our hippocampus grows stronger. Moreover, relying on traditional methods of navigation also presented opportunities for external interaction with the world. Asking locals for directions not only allows us to find our way but also fosters a sense of community and trust.

In another study on smartphones, inhibition, and working memory,⁶ it was found that resisting the urge to check one’s smartphone requires inhibitory control, which is the ability to manage attention, behavior, thoughts, and emotions. Individuals with low inhibitory control, the study found, are more likely to exhibit addictive behaviors toward smartphone use, impacting productivity, motivation, and self-efficiency. This control is typically measured through questionnaires and tasks like the stop-signal or Stroop task. During the task, individuals are presented with a list of color words (e.g., "red," "blue," "green") printed in various ink colors. The challenge is to name the color of the ink rather than reading the word itself. The researchers from Germany showed that people with low inhibitory control respond more quickly to messages and notifications, often leading to increased smartphone use in inappropriate or dangerous situations. This habitual behavior can undermine self-regulation, especially in contexts like texting while driving. Regarding working memory, which is crucial for storing and regulating cognitive processes temporarily, the study noted adverse effects linked to smartphone presence. Even when switched off, the mere presence of a smartphone can reduce performance in working memory tasks. Participants performed better when their phones were in another room compared to when they were nearby. Additionally, interacting with a smartphone during short breaks negatively affected memory recall, particularly in the elderly and those with mild cognitive impairments.

I recently noticed this effect on my own. I went to dinner with a few friends and noticed how the smartphones were placed face-down on the table. While we were able to discuss life events, finances, and the books that were on our minds, the presence of the devices continued to send a signal that an interruption could come at any time. It was not the nicest feeling, and it provided a vivid image of what the people in the study were experiencing. It’s as if the smartphone was the ring calling for Frodo to use it.

Overall, research studies and general life experiences highlight how our reliance on internet-connected devices for memory tasks can blur the lines between internal and external memory sources. Our inclination to a dependency not only undermines our ability to accurately monitor the source of our knowledge but also inflates our perceived cognitive abilities, posing significant implications for our mental autonomy and cognitive health.

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Addressing Smartphone Addiction

Smartphone addiction, often referred to as nomophobia, has emerged as a prevalent concern in today's digital age. The constant connectivity and instant gratification provided by smartphones can lead to compulsive behaviors and dependency akin to substance addiction. As the German research above highlighted, people with lower inhibition control tend to be the most affected users.

Moya Lothian McLean's ten-year journey with phone addiction vividly illustrates this issue.⁷ At age 14, she received an LG Optimus smartphone, which felt futuristic and transformed her relationship with technology. Initially, she used the web for pirating books and indulging in her favorite habit of reading. However, the small screen of her phone led her to spend hours scrolling through the TruTv crime library and Wikipedia pages of missing people. As time progressed, her usage morphed into endless hours on social networks, where she could chat with friends late into the night, feeling a constant connection. McLean reflects, "Never had I felt so alive. At the time, the entire world was at my fingertips, anytime, any place – 3G signal and phone credit permitting." A decade later, McLean felt exhausted and resentful of her current Google Pixel, despite its brilliance. The phone addiction became so normalized in society that admitting it felt easy, though its impacts were severe. "I find myself reaching for my phone every few minutes, snatching it up when I get stuck on a sentence I’m typing and need to ‘reset’ my mind by blankly scrolling," she admits. Her phone became an indispensable tool, integral to her career, communication, banking, and more, making cold turkey an impossible solution.

The constant dependency also took a toll on her mental health, leading to frequent fights with her partner about her constant distraction. McLean describes the numbing effect of her phone, feeling that her world had become smaller despite having the "God-like power of omniscience" at her fingertips. Realizing the impact, McLean sought help through therapy. It helped her understand the triggers behind her phone use and began her journey toward recovery by reducing time on seductive apps and focusing on real-life interactions. McLean's steps toward recovery included reading books, avoiding her phone during films, keeping a journal, and enjoying weekends without her phone. She embraced offline activities to counter the constant triggers inviting her to be online. Reflecting on her progress, she says, "On the first bright Saturday of this year, I left my phone inside and went outside to plant seeds and paint our electric box orange. I felt extraordinarily peaceful but vibrant at the same time, storing the memory as a full-blooded feeling, rather than a distracted ghost of one."

While the literature on smartphone dependency remains divided, it is undeniable that this issue has become a widespread cultural phenomenon.⁸ In some cases, nomophobia is considered a "situational phobia," similar to agoraphobia or the fear of becoming ill and not receiving immediate assistance. In other instances, it is seen as a "behavioral addiction" to mobile phones, characterized by symptoms of psychosocial and physical dependency. Recent studies among young business professionals have shown that nomophobia can lead to stress by creating feelings of being socially threatened.⁹ Another study on Turkish university students found a significant relationship between mobile phone use and loneliness.¹⁰ Additional research has demonstrated that factors such as perfectionism¹¹, depression, aggressiveness, impulsiveness, and low self-esteem¹² also contribute to the development of nomophobia due to excessive mobile phone use.

It would be easy to suggest that we all switch to flip phones to limit the detriments of personal smart devices. However, since the rise of the QR code during the pandemic of 2020, more and more services are switching to digital-only platforms. This became particularly evident to me during a recent visit to a Denver Nuggets game. Excited to watch the game live, I arrived at the arena only to realize I needed a QR code for entry. Having opted for a paperless experience, the event organizers had done away with traditional tickets. Not having a smartphone on me, I found myself in a bit of a predicament. I asked several people how I could gain entry without a QR code ticket, each directing me to the ticket resolutions counter.

At the counter, I explained my situation to the staff, who were understanding and helpful. They verified my purchase and printed a physical ticket for me. While this was a minor inconvenience for me, I realized it would be much more challenging for many others. Not everyone is comfortable navigating such situations or able to withstand the inconvenience of having to find alternative solutions at a crowded event. Moreover, the shift to digital-only services poses significant challenges for accessibility users. Individuals with disabilities, the elderly, or those without access to modern technology may find it difficult to adapt to these changes. Those with limited tech literacy could face barriers to accessing services that have moved entirely online.

As I reflected on this experience, it became clear that while digital advancements offer numerous benefits, they also create new obstacles for a portion of the population. Smartphone addiction is not only a personal responsibility problem but a societal norm that encourages the use of digital devices. Whether it is through personal stories or research, the impact of smartphones on our minds is significant. The dependency we experience, whether from our own choices or societal impositions, continues to be a challenge for those trying to move offline.

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Cognitive Function, Anxiety, and Psychological Stress

Beyond memory and addiction, smartphone usage significantly impacts our state of mind. In their exploration of adolescent mental health trends, Zach Rausch and Jonathan Haidt examine the significant rise in anxiety and depression among young people starting in the early 2010s. Initially, many mental health experts were skeptical about the existence of a mental health crisis among youth, arguing that the rise in reported mental illness might be due to changing norms and increased self-diagnosis. However, a closer look at various indicators, including self-report and behavioral data like self-harm and suicide rates, reveals a troubling trend of deteriorating mental health among adolescents, especially those aged 12-17.¹³

Data shows a marked increase in internalizing disorders, such as anxiety and depression, particularly among Generation Z. These issues are not confined to self-reports but are reflected in tangible behavioral outcomes, including higher rates of emergency room visits and hospitalizations for self-injury. This trend is particularly pronounced among adolescent girls, who have seen unprecedented rates of suicide in the U.S., UK, Canada, Australia, and New Zealand. The crisis is not limited to the United States but is an international phenomenon, as evidenced by rising rates of psychological distress and self-harm among young people in multiple countries. The increase in mental health issues coincides with the decline of offline childhood and the rise of digital childhood. Since the late 1970s, as social trust declined and parental overprotection increased, children spent less time in unstructured, unsupervised play and more time in front of screens.¹⁴ We explored some of the outcomes of this transition in Reason 1: Biology.

The effects of smartphone usage on stress extend beyond children to university students and adults. A study found that students who spent more time on their phones tended to report lower well-being, with these impacts more reflective of existing offline deficits rather than being a direct result of smartphone use.¹⁵ These findings suggest that the amount of time spent on smartphones alone is not a definitive indicator of mental health outcomes. However, as offline activities are increasingly replaced with online ones, negative outcomes, and mood changes become more pronounced. Specifically, students who frequently used social networking and entertainment apps reported worse mood states, suggesting that certain types of digital engagement might be more detrimental than others. This aligns with previous research indicating that passive scrolling on social media is more harmful than active, productive smartphone use.¹⁶

Working adults are also affected by smartphone stress. A study by Li and Lin (2019) looked at its impact on working adults in China, revealing significant stress and psychological effects.¹⁷ The study highlighted four main symptoms of smartphone addiction: withdrawal, preoccupation, conflict, and phantom phone signals (PPS). Withdrawal symptoms included anxiety and panic when separated from their phones, showing a deep psychological dependence. Preoccupation was evident as participants constantly checked their phones, even during important tasks. Conflict arose as smartphone use interfered with family, social, and work life. PPS, a newly identified symptom, involved the false perception of phone signals, reflecting how deeply smartphones are integrated into users' daily lives. Overall, smartphones are affecting cognitive function, stress levels, and general psychological well-being across major populations. These findings and personal stories highlight the need to reflect on how we have shifted from offline activities to a digital default.

Conclusion

In conclusion, the psychological reason for offline shows us how smartphones have had a pervasive impact extending far beyond simple convenience, influencing memory, cognitive function, and psychological well-being across various age groups. My personal journey from university life to professional endeavors in Albany, GA, underscores the subtle yet profound shift in how digital connectivity can cloud our thoughts and dim our senses. This transition from structured, offline activities to a digital haze highlights the creeping dependence on smartphones that many of us experience.

Research consistently shows that this dependence is linked to deteriorating mental health, particularly among adolescents and university students. The marked rise in anxiety and depression among Generation Z, alongside higher rates of self-harm and suicide, paints a troubling picture of our youth's mental state. The shift from offline childhoods to digital engagement has further exacerbated these issues, replacing unstructured play with screen time.

Adults are not exempt from these effects, as studies reveal significant stress and psychological impacts from smartphone addiction, manifesting in symptoms like withdrawal, preoccupation, and conflict. This data collectively underscores the importance of reassessing our relationship with technology and recognizing the hidden costs of constant connectivity. It serves as the second compelling reason for embracing offline moments—balancing the benefits of digital tools with the necessity of maintaining mental autonomy and well-being in an increasingly connected world.

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