When the original iPhone was released, it was marketed as a gimmicky productivity tool, with helpful features such as a camera, text messaging, and emailing. In recent years, it has evolved to almost the opposite, with people spending massive amounts of time surfing the web, streaming television, and playing video games.

Use of digital media is especially pronounced in teenagers. The average teenager spends just under 9 hours per day online (Rideout). Despite this appalling statistic, nobody appears to be worried. We are spending more time than ever connected to our smartphones and the effects are not beneficial, to say the least. According to a landmark article published by The Atlantic, the average adolescent has experienced a decline in various markers of mental health since the iPhone was released in 2007 (Twenge). Teenagers have become drastically less likely to hang out with friends and get enough sleep, and they are more likely to feel lonely. The use of smartphones is detrimental to both the mental health and the productivity of adolescents, and we need to be especially careful about our usage of them.

An addiction is defined as compulsive use despite harmful consequences. Many certainly use their phones compulsively. The average American checks their phone 52 times per day (Deloitte). Many even feel like it is impossible to stop using technology. This feeling isn’t unusual. Upon receiving a notification, the brain releases the feel-good neurotransmitter dopamine, the same chemical released after consuming drugs or alcohol. The brain craves this, which is what makes you come back to the phone again and again. And as proved by the article published by The Atlantic, there are harmful consequences resulting from technology.

Not only are there health consequences, but smartphones also negatively affect productivity. We are constantly consuming digital media whenever we have the chance, even at work or school. Smartphones decrease attention spans, even when not in use (Ward et al.), and make it difficult to work without constantly relying on them for simple tasks. The amount of time that we devote to these devices continues to increase, and we are spending less time on beneficial activities like reading and exercise.

As a high school student, I have noticed as myself and my peers have become trapped in these addictive habits. One student I talked to described how he was “unable to concentrate, even just reading a book or going for a walk.” Another student said she felt like she had separation anxiety when she left her phone at home. Since the technology is so new, we have no idea what the potential effects could be, but the evidence so far is frightening. A study published last Thursday in the peer-reviewed Journal of Abnormal Psychology announced that the rate of adolescents reporting symptoms consistent with major depression jumped 52 percent between 2005 and 2017 (Twenge et al. 4).

Some might argue that smartphones are a necessary tool in an age where everyone is constantly connected. Although a phone might be beneficial for some purposes such as safety and communication, it is not necessary or even healthy to spend hours each day obsessively checking social media. We need to remember what the true purpose of these devices are and avoid mindlessly devoting our attention to them.

It is not necessary to completely get rid of your phone. They provide useful services such as messaging and instant access to information. However, it is important to make sure that the attention that we devote to our phones is worthwhile. First, ask yourself if your phone provides something that provides you great value and if your phone is the most efficient way to achieve that value. For example, I realized that social media was an ineffective way to interact with people, and it also felt like a significant waste of time. So I deleted many apps from my phone, including Instagram and Facebook.

Another solution is to substitute passive free time with active free time. Instead of spending free time passively consuming social media, take up purposeful activities like playing an instrument or having fun with friends. These intentional activities can ultimately be more fun than consuming digital media, and won’t leave you feeling guilty afterwards.

Finally, schedule downtime away from screens. Smartphones are not always necessary for day to day life, so consider leaving your phone at home for periods of time. You may be surprised to discover how truly free you feel.