25 Jun Am I Addicted to My Phone?
Am I addicted to my phone? How Professionals Can Spot the Signs of phone addiction and Reclaim Their Focus
In a hyper-connected world, most of us rely on our phones to work, communicate, and unwind. But if you’re a high-achiever, business owner, or public figure, that relationship can quietly tip into addiction, without you even realising.
If you’ve ever asked yourself “am I addicted to my phone?”, the answer might not be as obvious as it seems. Addiction doesn’t always look like hours of mindless scrolling. It can look like productivity, staying informed, or “being available” but the emotional impact is the same: burnout, anxiety, and disconnection.
Signs You Might Be Addicted to Your Phone:
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- You check your phone within minutes of waking
- You feel anxious if you haven’t checked notifications in a while
- You scroll to avoid stress or difficult emotions
- You struggle to be fully present without it
- You promise to cut down, but don’t follow through
- You take it everywhere, and have it glued to you at all times
- You feel compelled to check messages as they arrive and reply straight away
- You ignore your children, preferring to keep busy on your phone
How Phone Addiction Impacts Professionals:
For those in high-pressure roles, the phone becomes an emotional crutch—used to escape, compare, control, or self-soothe. Social media intensifies this, especially if you rely on visibility or reputation.
This constant stimulation affects your nervous system, contributes to poor sleep, lowers self-worth, and reduces focus.
Why People with ADHD Are More Prone to Phone Addiction:
1. Dopamine Seeking
ADHD brains have lower baseline dopamine. Phones provide instant dopamine hits through likes, messages, and novelty — exactly what ADHD brains crave.
2. Poor Impulse Control
ADHD makes it harder to resist distractions. You might pick up your phone to check one thing… then end up scrolling for 45 minutes.
3. Time Blindness
People with ADHD often lose track of time. Scrolling can feel like “just 5 minutes,” even when hours pass, leading to missed deadlines and sleep issues.
4. Avoidance of Boredom or Overwhelm
Phones provide a quick escape from tasks that feel overwhelming or boring — both common ADHD triggers. This can create a loop of avoidance and shame.
5. Hyperfocus (on the wrong thing)
ADHD can lead to zoning in on the phone or an app for too long, while everything else fades away — often at the cost of priorities, sleep, or relationships.
3 Practical Tips to Manage ‘Phone Addiction’ or Phone Dependency
- Commit to set times during the day to put it down, or away in a cupboard. Try and avoid an alternative screen during this time, perhaps journal thoughts and feelings that arise, listen to music or a podcast, or engage in something creative.
- Try incorporating mindfulness techniques into your day, whether it’s a short meditation, a walk in nature, or even 5 minutes on a park bench, with your phone on silent and in a bag or pocket.
- Schedule specific times to check social media, so that you don’t ‘over check’. Culling your list of ‘friends’ or people you follow can help minimise distractions and switch the alerts off.
If you’re struggling implementing the above, get in touch, I can help!
How I Can Help:
I work with high-achieving individuals who want to break free from compulsive phone use, reduce anxiety, and reconnect with real-life presence. Through hypnotherapy, EFT, and bespoke coaching, we gently unravel the root causes of smartphone addiction, often linked to stress, trauma, or emotional dysregulation. Thus, allowing peace of mind free from the shackles of a mobile phone.
Ready to reset your relationship with tech?
Book a consultation to explore personalised support to help you switch off without guilt.
Contact me here – https://rebeccadakin.com/contact-me/
Book a call with me here – https://calendly.com/30-minute-clarity-call
Another blog post for you here – https://rebeccadakin.com/feeling-the-pressure