Social Media Addiction is Real

Here’s What You Need to Know

Have you ever misplaced your phone and immediately felt an overwhelming sense of anxiety and panic wash over you? Well, research shows that you’re not alone. In a 2019 survey of over 2,100 adults in the United Kingdom, 53% reported experiencing "Nomophobia," or the fear of being without a phone.

But this is hardly surprising. With a global screen time average of two hours per day in 2021, it's easy to see how reliant we've become on our phones, and how anxious we can become when they're not within reach.

And things have only gotten worse over time. Thanks to the proliferation of new technologies and applications, our screen time has skyrocketed, and so have the consequences.

Am I At Risk of a Social Media Addiction?

When you hear the word "addiction," you might think of compulsive gambling or substance abuse. But what about excessive social media use? Could our use of these apps be considered addictive?

20 years ago, this question would have elicited a resounding no. However, with the rise of social media today, the answer to this question has become more ambiguous.

… So ambiguous, in fact, that two researchers, Mohammad Salehan and Arash Negahban, conducted an entire study to resolve it. Studying several social networking sites and applications, they came up with a number of interesting conclusions about the rapid growth. Most notable was the notion that social media’s popularity can be attributed to its addictive nature.

From the processes involved to the long-term consequences, Salehan and Negahban discovered many parallels between digital technologies and addictive substances. Similar to the textbook definition of “addict,” problematic social media users have distorted perceptions of reality, possibly due to their need for instant gratification. Furthermore, in the pursuit of short-term gains, they frequently overlook the long-term consequences of their actions.

Does this sound familiar? Well, that’s because it is. This group of social media users, like other adicts, encounter addictive symptoms as a result of their problematic use. This may manifest as feelings of isolation, loneliness, and insecurity for some, while others experience anxiety, psychological distress, depression, or insomnia.

However, before we scare you away, let us make one thing clear: these addictive tendencies do not affect everyone equally. In the digital world, symptoms differ from one user to the next due to a variety of factors, including network size and degree of usage.

In other words, the likelihood of social media use leading to addiction is proportional to the frequency of use and number of friends a user has. As a result, if you spend more time on social media, you're more likely to develop an addiction. In some cases, the reverse may also be true, with those addicted to social media having more online friends, and thus falling into a cycle of heavy use.

How Can I Detach Myself From Social Media?

In this day and age, problematic social media use is all too common—so common, in fact, that we've figured out exactly how to deal with it. With a few tips and tricks, you can change your bad habits into good ones and break the cycle.

The first, and perhaps most important, point to keep in mind is that technology is not inherently dangerous. This mindset will tempt you to disconnect completely, which is not a viable option. Given the sheer number of people on social media and the high levels of engagement, it may be preferable to take precautions rather than go cold turkey.

Some businesses have begun to consider some of these preventative measures, such as screen time reminders. TikTok is one example. The app, known for its prolonged viewing times, includes a screen time reminder alerting users to turn off their phones after a set amount of time. And, since social networking sites and apps aren't going away anytime soon, this may be an idea worth exploring for other businesses.

To put it another way, simply turning off your electronics will not make your addiction disappear. In reality, this may be the worst thing an addict can do. In that case, it may be more beneficial to concentrate on a strategy that works for you.

Setting personal screen time limits or rules, such as not scrolling in bed or using social media at work, may be one way to achieve this. Regardless of the solution you choose, it is important to consider the long-term consequences of your actions rather than just the short-term ones.

So, in other words: keep using those phones, but in moderation.

Study Objective & Methods

Social Networking on Smartphones: When Mobile Phones Becoming Addictive

Mohammad Salehan, PhD, MBA; Arash Negahban, PhD, MBA

Published in Computers in Human Behavior, 2013.

The following study presents novel findings on the effects of mobile applications and social networking services on mobile addiction. Taking into account factors such as network size and intensity of use, researchers Mohammad Salehan and Arash Negahban develop several findings that contribute to the field of information technology and addiction science.

Among their many findings is a notable increase in mobile addiction. Investigating the source of the problem, Salehan and Negahban discover that it boils down to two things: human beings’ inherently social nature, and the ability of new modern features and technological advancements to meet this need. When these factors are considered together, they begin to form an explanation for the rise in mobile addiction and usage.

Social Media and Well-Being Training

This research (and all our social media and well-being articles) have laid the foundation for our 3-course program designed for anyone wanting to approach social media and communications in a way that protects well-being and puts people first. Learn more here.