“Get off your phone” is one of the most common phrases to have emerged in the past 20 years. Whether it’s at the dinner table, watching a movie or spending time with loved ones, the phrase is easier said than done. It’s almost impossible to wrap one’s head around the fact that a device the size of our hands can distract us from simply living, yet something so small is ruining the foundations of simple human interaction.
In a world where 91% of adults and 84% of high schoolers own smartphones, according to Pew Research Center, advanced technology is an inevitable part of everyday conversations. From searching for a fact out of curiosity to simply referencing a funny clip on social media, technology is present in many facets of life.
In the United States alone, the average screen time is roughly seven hours, according to Demand Sage. Spending almost a third of the day on our phones is wasting time that could be spent with others. Our World in Data reports that as of 2024, on average, 15-21-year-olds spend about five hours alone each day; chances are that time is being spent on a screen.
The recent phenomenon of “doom scrolling” emphasizes how we are addicted to watching clips and consuming information endlessly, even if it provokes anxiety or anger. Not only does this rabbit hole lead to time distortion, but we also barely absorb the media we’re presented with. Spending hours scrolling consistently has little to no benefit, as teenagers report feeling more anxious and depressed after being on social media, according to a study conducted by Johns Hopkins University.
Additionally, “doom scrolling” has replaced meaningful activities, solely because of its convenience. Instead of spending time with friends or picking up a book, we are defaulting to endlessly scrolling through short-form media, which feels impossible to break.
As high screen time is so normalized among younger generations, the use of technology is ingrained in daily life. With everyone constantly on their phones, it can feel like peer pressure: like we are missing out on something bigger, which makes getting off the phone even more challenging.
People tend to behave more rudely online, even if it is something they would not say in person. If these conversations were held in person, most would not express the full cruelty of their true feelings and would show kindness to spare others’ feelings.
With computer use predominant in classrooms as well, students lose time interacting with their peers. Most class time is spent doing individual assignments while typing on a computer. With the world at our fingertips, it is very easy to get distracted from schoolwork when it is online. When we are on a screen before and after school, if we spend class time on our computers, it only increases the addiction.
Doing work on a computer can feel more productive even when it’s not. If more assignments are on paper and done in groups, we can veer away from screens while also getting to know peers better. Not only does this actively decenter us from screens, but group work also encourages us to discuss and approach challenges with an open mind.
But what is the solution to get off our phones? Although it is an issue, it can be approached one step at a time. Many teenagers are aware of their phone addictions, but never know when it’s time to put it down. Adding small habits to our weeks helps reduce screen time, such as reading, writing or even going for a walk. Simply walking downstairs and spending time with loved ones makes all the difference.
