nomophobia
(ˌnəʊməʊˈfəʊbɪə )
noun
a state of stress caused by having no access to or being unable to use one’s mobile phone
Is Your Phone Running Your Life?
How many times have you checked your phone in the last hour? And what about the past 10 minutes?
If you’re like most people, the answer might surprise you. On average, people in the UK spend around four hours a day on their phones. According to Ofcom, the average Brit checks their phone every 12 minutes.
This constant connection is more than a habit—it’s edging into addiction. Smartphone addiction is now recognized as a behavioural addiction, with effects that echo substance dependency. From sleep deprivation and anxiety to relationship strain and even changes in brain structure, our devices are shaping us in ways we often don’t realise.
The Dopamine Trap
Every buzz, ping, or notification taps into your brain’s reward system. The key player here is dopamine—the “feel-good” chemical that motivates us to seek pleasure.
Dopamine spikes not only when we receive a reward (like a new message or a social media like) but also in anticipation of it. That’s why the mere sound of a notification makes you want to grab your phone instantly.
The problem? Dopamine burns out quickly, leaving you wanting more. This cycle of craving and crash trains the brain into compulsive checking and scrolling. Over time, your dopamine system adapts, reducing the number of receptors available. That means you need more stimulation to feel the same level of reward, creating a dependency loop that can leave you feeling anxious, irritable, and low when not online.
Psychiatrist Dr. Anna Lembke, author of Dopamine Nation, even describes the smartphone as the “modern-day hypodermic needle.” It’s a strong statement—but one backed by neuroscience.
When Phones Start to Control Us
Symptoms of phone addiction often look like this:
- Anxiety or stress when your phone isn’t nearby
- Constantly checking for updates or messages
- Feeling low after scrolling social media
- Obsessing over likes, comments, or notifications
- Staying up late or waking early to check your device
- Struggling to focus without reaching for your phone
And because our devices are designed with unpredictable reward systems (the same principle used in slot machines), resisting the urge can feel almost impossible.
There is no specific amount of time or frequency that indicates a phone addiction.
Why “Digital Detox” Alone Doesn’t Work
The idea of a digital detox is appealing: switch off for a weekend, delete the apps, and reclaim your peace. But in reality, most people find this approach unsustainable—just like a crash diet.
When we strip away our phone use without replacing it with real connection, purpose, or coping strategies, we can end up feeling isolated or deprived. Eventually, the pendulum swings back to overuse.
Lasting change isn’t about cutting out technology completely—it’s about creating a balanced, conscious relationship with it.
So how can hypnosis help?
Actually scrolling social media is a state of hypnosis.
Here’s the good news: if scrolling feels automatic, it’s because it is—you’re already in a light state of hypnosis when you get lost in your feed. The problem is that it’s unconscious, and carefully engineered to keep you hooked.
Hypnosis allows you to turn that around. By working directly with the unconscious mind, hypnosis can:
- Break the automatic urge to check your phone
- Reduce cravings by rewiring your dopamine response
- Transform FOMO into a sense of calm control
- Support digital detoxing without relapse or rebound
- Help you set meaningful goals and align your habits with them
Instead of your phone running your life, hypnosis helps you run your phone—on your terms.
Take Back Your Time, Energy, and Peace
We don’t have to give up technology to live well. But we do need to use it consciously, without being trapped by unconscious cravings and habits.
Hypnosis is a gentle yet powerful way to regain that balance, giving you back control, freedom, and peace of mind.
If you’re ready to stop being pulled into the endless scroll and start living with intention, hypnosis could be the key to creating lasting change.
Alternatively if you're rich enough you could take some time out at these places and have a digital detox in paradise!
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