Mindfulness techniques may help people reduce problematic smartphone use and build healthier digital habits.

Excessive smartphone dependence among more than four billion users worldwide is raising concerns about a growing public health issue, problematic smartphone use. ().
Dr. Susan Holtzman, a psychology instructor at UBC Okanagan’s Irving K. Barber Faculty of Arts and Social Sciences, recently presented findings in Mindfulness that explore smartphone overuse or dependence and how mindfulness methods might help people manage it.

She explains the concern and shares practical guidance for individuals who feel they may be overly attached to their devices.

Smartphones now play a central role in the everyday routines of billions of people. Use may be labeled “problematic” when someone spends too much time on their phone, struggles to limit use, and experiences significant disruption in essential parts of their life. However, there is still considerable debate over how problematic smartphone use should be defined and measured.

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Some people feel intense anxiety without their phones, simple mindful breathing can help break the cycle. #smartphoneuse #digitalwellbeing #medindia

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Smartphone Impact on Daily Functioning

Smartphones offer constant access to information, social networks, and tools that support day-to-day activities. Yet heavy use can still disrupt work, relationships, and mental health. It can also contribute to physical concerns such as disturbed sleep and discomfort, particularly in the neck and shoulders.

While smartphone overuse is not officially categorized as an addiction like problematic gambling or substance use, it does share some similar characteristics. For instance, some individuals feel intense distress or anxiety when separated from their device, a response known as nomophobia. Regardless of whether one calls it an addiction, people of all ages are increasingly looking for ways to scale back their smartphone time.

Our review showed that individuals who tend to practice mindfulness in their regular lives are less likely to develop an unhealthy connection with their phones.

The work involved a wide-ranging systematic review and meta-analysis of 61 studies including more than 39,000 participants across 11 countries, examining how mindfulness relates to problematic smartphone use. A key focus was identifying who might benefit most from this approach.

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Mindfulness Awareness and Emotional Regulation

Mindfulness involves staying aware of the present moment and observing it without judgment. Think of someone frequently checking their phone. They might be doing so to seek stimulating information, ease boredom or stress, or avoid difficult situations or interactions.

Mindfulness may assist in these moments by helping individuals manage emotions more effectively, reduce impulsive actions, and withstand urges to engage in behaviors that may not be useful. It can also help people recognize when they are acting out of habit rather than intention.

If staying focused or present feels challenging, recent findings indicate that short, consistent mindfulness activities, such as noticing one’s breathing, may help decrease problematic phone habits.

When reaching for the phone, pause and ask what is driving the action. Is there a clear purpose, or is it simply automatic? What is the intention behind it, especially if only a few minutes have passed since the last check?

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Building Healthier Digital Habits

Naturally, this process is not always straightforward. Smartphones and the apps installed on them are intentionally designed to attract and hold attention. To address this, people are encouraged to examine their smartphone usage. If certain apps or websites consume too much time or disrupt focus, it may help to set usage limits, remove them from the home screen, or delete them altogether.

Because smartphones are constantly within reach, staying fully present in daily life becomes more difficult. Taking time to reflect on personal values and how one truly wants to use their time can guide the development of healthier digital routines.

Reference:

1. Understanding the Link Between Mindfulness and Problematic Smartphone Use: A Systematic Review and Meta-Analysis( https://link.springer.com/article/10.1007/s12671-025-02665-x)

Source-Eurekalert