We Need to Talk About Smartphone Addiction

Smartphone addiction is a common occurrence these days. Since 2024, I’ve been teaching at a college in Changzhou, China. One of the first things that surprised me when I arrived was just how attached students are to their smartphones. It’s not just during breaks or after class — even in lessons, many students struggle to put their phones down for long.

I often see students watching short videos or playing games during class. When I say, “不要玩手机!” (“Don’t play on your phone!”), they usually smile, stop for a few minutes… and then slowly drift back to the screen again.

When I walk around campus, the same pattern repeats — students walking side by side, but their eyes fixed on their phones. It’s as if the phone has become a part of them.

Why is Smartphone Addiction a Problem?

You might think, “Everyone does it, so what’s the big deal?” But research shows that using your phone too much can really affect your focus and mood. A study by Samaha and Hawi (2016) found that students who are more dependent on their phones tend to feel more stressed and perform worse academically.

And it’s not just about grades — being constantly online can affect how happy and calm you feel. Another study by King et al. (2013) found that many people, especially young women, feel anxious or even panicked when they don’t have their phones nearby. This feeling is so common it even has a name: nomophobia — the fear of being without your mobile phone.

It’s Not Just in China

This isn’t just a Chinese issue. The same thing is happening in Africa, Europe, and North America. Apps like TikTok (and its Chinese version, Douyin) make it super easy to lose track of time. Before you know it, an hour has passed, and you’ve watched 50 short videos that you can barely remember.

The truth is, these apps are designed to keep you scrolling. The more time you spend, the more addicted you become — not just to the content, but to the feeling of constant stimulation.

What Can We Do About It?

The goal isn’t to throw away your phone — that’s unrealistic. Instead, try small steps:

1. Have one “phone-free” day or evening each week.
2. Put your phone on airplane mode while studying.
3. Leave it in your bag when eating with friends.

Or challenge yourself to look up and notice what’s around you for five minutes each day. When you eat, focus completely on the meal and enjoy it, without wanting to take a photo of it and post on your social media.

At first, it might feel strange or even uncomfortable. But over time, you’ll notice that you’re more focused, more relaxed, and more present. You’ll also realise that life doesn’t disappear when you’re offline — in fact, it becomes richer.

The Bigger Picture

Smartphones are amazing tools. They help us learn, communicate, and explore the world. But when we let them control our attention, we lose something valuable — our ability to focus, think deeply, and connect face to face.

So next time you catch yourself scrolling for no reason, try this simple thought:
“Do I really need to be on my phone right now?”

That one question might be the first step toward taking back control.

References on Smartphone Addiction

King, A. L. S., Valença, A. M., Silva, A. C. O., Baczynski, T., Carvalho, M. R., & Nardi, A. E. (2013). Nomophobia: Dependency on virtual environments or social phobia? Computers in Human Behavior, 29(1), 140–144.

Samaha, M., & Hawi, N. S. (2016). Relationships among smartphone addiction, stress, academic performance, and satisfaction with life. Computers in Human Behavior, 57, 321–325.