From “just one more episode” to “wow, it's already 3 a.m.!” — it's a short leap. That's why managing screen time is beneficial not only for kids but also for adults. Together with psychologists, we explore why this is important and how to stop reaching for your phone every five minutes.

Why We Always Want to Check Our Phones

The answer is simple — it's fun, engaging, and easy. You don't need to go to the cinema anymore — streaming services bring the movies to you. Music doesn't have to be enjoyed at concerts or in a philharmonic hall. Travel bloggers' videos replace actual trips. Betting via a 22Bet login becomes a more wanted activity than going to a stadium and cheering up your favorite team yourself. Even gossiping in the kitchen has transformed into interviews on YouTube.

When we play games on our phones, scroll through feeds waiting for likes, or endlessly watch short clips, our bodies produce dopamine — the happiness hormone. This same hormone is released during social interactions, but in much smaller amounts. As a result, it's easier for people to derive pleasure from a flashing screen.

There's nothing inherently wrong with getting a hormonal boost from gadgets. Problems arise when the rest of the world seems to disappear. Phone addiction can lead to strained relationships with family, friends, and colleagues.

People no longer need to reflect on who they are, what they truly want, or how to achieve their goals. Everything becomes simple and straightforward — all they have to do is pick up their phone. This easy access to dopamine is why people stop growing and lose interest in figuring out what makes them happy in the real world.

Eventually, this constant release of the “pleasure hormone” leads to dopamine dependence. It works just like any other addiction, and breaking free is a long and challenging process that must start with a person's desire to change.

How Interest Turns Into Addiction

Gadget addiction doesn't develop out of nowhere. It's triggered by internal and external factors. Internal factors include chronic stress. When a challenging situation at work, school, or in personal life drags on with no clear resolution, people will eventually seek an escape — even if it's just a mental shift to a lighter, more pleasant “life.”

Internal factors are especially evident in childhood or adolescence when individuals are just beginning to understand themselves. The virtual world feels like a safer and more natural space for self-expression and development, whereas the real world can still seem intimidating and dangerous.

How to Manage Screen Time

It's essential to distinguish between using gadgets and being addicted to them. Checking your social media feed once a day or playing a match-three game while waiting in line doesn't qualify as addiction. But if scrolling through TikTok starts replacing quality time with friends or reading a book, it's time to look at the situation from a different perspective.

Moreover, while self-treatment isn't an option for more destructive addictions, it's possible to overcome excessive gadget use on your own.

Understand How Social Media Works

Users need to learn how the social networks they browse are designed. All feeds operate on the same principle: algorithms deliberately curate content to keep users engaged. Ultimately, a social network's primary goal is to retain users. Once people realize they're being manipulated, it becomes easier for them to step away from their dependency.

Start Small

Breaking away from gadgets should be gradual. Start by identifying a couple of situations where you won't use your phone. For instance, avoid watching videos during meals.

Scroll With Purpose

Instead of mindlessly scrolling through your feed, watch educational videos. Replace music with audiobooks. Swap idle commenting for conversations in language exchange chats.

Turn off Notifications

We often get distracted by chat messages and then find ourselves scrolling through our feed for hours. Disable notifications for apps that don't require an immediate response.

Set a Goal

Most modern gadgets track your daily or weekly screen time. If you're unhappy with the numbers, set a goal to reduce them. For example, if your screen time decreases consistently over two weeks, reward yourself. Treat yourself to something you've wanted for a long time.