By now, it’s pretty obvious that being glued to your phone for hours isn't great for you (or your attention span). But while most articles point out how phones harm the health of adolescents, the truth is, it's not just Gen Z and Gen Alpha who are glued to their devices.
In a world where everything is at your fingertips, smartphones can get addicting for people of all ages. Whether you're 20 or 80, it's amazing to be able to Google any question you may have, catch up with friends on social media and stream movies and shows while you shop online.
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But you know what they say: "Too much of a good thing," and too much—or constant—screentime can and does hurt much more than your eyes.
Wondering what those are? Ahead, see what experts have to say about unexpected ways mindless scrolling can affect your body.
Tech neck and headaches
Dr. Vivek Babaria, DO, RMSK, an interventional spine and sports medicine physician at DISC Sports & Spine Center, says he’s seeing more people with tech neck and carpal tunnel syndrome. The common culprit? Too much time on their phones.
Tech neck is when you experience neck pain and stiffness from constantly looking down at your phone. The position forces you to bend the neck forward, increasing the strain on the cervical spine. “The human head weighs about 10 to 12 pounds in a neutral position, but tilting it forward at a 45-degree angle can increase the load on the neck to nearly 50 pounds,” Babaria explains.
Over time, the strain of the forward head posture can lead to a hump on the neck, which can lead to headaches as facet joints take on extra load, Babaria says. Additionally, he warns that the position can lead to muscle imbalances in the upper trapezius and levator scapulae, along with weakness in the deep cervical flexors.
Related: This Simple Exercise Eliminates 'Tech Neck' in Five Minutes a Day
Another condition to worry about is carpal tunnel syndrome. It’s a condition when there is extra pressure on the median nerve. The result is tingling, numbness and sometimes pain in the thumb, index and middle fingers. Babaria says this comes from gripping your phone too tight and bending your wrist awkwardly.
Pain in the thumb from constant typing, swiping and scrolling on the phone can lead to a condition Babaria calls twitter thumb syndrome. This repetitive strain injury affects the muscles involved in extending and pulling the thumb away from the palm of the hand.
Related: Is Your Wrist Pain Carpal Tunnel Syndrome?
Mental health challenges
Smartphone addiction is not a buzzword. It changes how your brain is wired, releasing the same neurochemicals triggered by hard drugs.
“Getting ‘likes’ and notifications from your phone releases dopamine, which makes us feel good, and in turn, we want to repeat these feel-good behaviors,” says Dr. Melissa DiMartino, Ph.D., an associate professor of psychology at the New York Institute of Technology.
Scrolling produces a similar effect, says DiMartino. The short videos and constant notifications keep users hooked, reinforcing people to keep swiping and liking to release more dopamine. “When we don’t get likes or notifications, we feel depressed and lonely, which creates an adverse effect.”
One growing concern from constant scrolling is nomophobia—the fear of not having your phone. The number of people with nomophobia is unclear, although a 2023 study of university students estimated the rate of moderate nomophobia was 56 percent.
DiMartino says people with nomophobia can have high levels of anxiety or depression. Signs of nomophobia include feeling stressed when not having your phone near you, not being able to go anywhere without your phone and not being able to focus when out with friends or in the middle of other life activities.
Related: This Common Condition Increases Your Chronic Illness Risk By 30%
One of the worst habits you can do right before bed is mindlessly scroll on your phone, says clinical psychologist Dr. Leah Kaylor, Ph.D. MSCP. Normally, nighttime triggers the release of a sleep hormone called melatonin that prepares your body for rest. Phone screens delay the release of melatonin because they give off blue light—a wavelength that boosts alertness.
The result? The brain has trouble winding down and smoothly transitioning into a relaxed state. Along with suppressing melatonin, Kaylor says engaging online content releases dopamine. The pleasurable, rewarding effects of dopamine keep the brain alert and primed to keep scrolling.
“People stay up much later than planned, cutting into their total sleep time,” Kaylor explains. “This has the potential to lead to chronic sleep deprivation, which can negatively impact mood, memory and overall health.”
Related: Is It Bad to Sleep With Your Phone Next to Your Bed?
Dull skin, fine lines and wrinkles
While social media filters can make someone look younger, blue light ages a person. Valerie Aparovich, a biochemist and cosmetologist-aesthetician at OnSkin, says that excess exposure to blue light can penetrate and harm cells in the deeper skin layers.
Blue light ages the skin and creates dark skin patches by creating free radicals. These are unstable oxygen molecules that damage other nearby cells. “These unstable chemicals trigger inflammation and provoke the breakdown of supporting collagen and elastin fibers, speeding up the skin’s natural aging process and inducing early wrinkling and laxity,” Aparovich explains.
Related: ‘I’m 61 and Look Like I’m 40—Here Are My Skincare Secrets’
How to Break the Habit of Mindless Scrolling
Nowadays, it’s impossible not to use your phone, but giving yourself regular breaks can help with mindless scrolling. People can avoid doom-scrolling by turning off notifications and setting time limits for app use.
“Follow the 20-20-20 rule. Every 20 minutes, take a 20-second break and look 20 feet away,” Babaria explains. In between breaks, he encourages people to perform wrist stretches and neck mobility exercises such as neck rolls and chin tucks.
DiMartino takes it a step further. She advises people to leave their phones in another room before bed and when out with others. Doing so will help you stay present in the moment.
Reducing screen time, however you do it, makes a difference. Your body will thank you in the long run.
Up Next:
Related: Want Better Focus? Do This to Your Phone Right Now
Sources
Dr. Vivek Babaria, DO, RMSK, interventional spine and sports medicine physician at DISC Sports & Spine Center.Dr. Melissa DiMartino, Ph.D., associate professor of psychology at the New York Institute of TechnologyPrevalence of Nomophobia in University Students: A Systematic Review and Meta-Analysis. Healthcare Informatics Research.Dr. Leah Kaylor, PhD, MSCP, clinical and prescribing psychologist at Leah Kaylor, PhD, PLLC.Valerie Aparovich, biochemist and cosmetologist-aesthetician at OnSkin Read More Details
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