What does it mean to be addicted to something?

Is it the unrelenting force that drives us towards some doing? Is it a habitual pattern of action that humans naturally become engrained in? Is it something that we can control?

The word “addiction” carries with it a lot of confusion. We often hear about those that have fallen from the grace of their loved ones due to their all-consuming addictions, which typically involve illicit drugs. This leads the general populous to believe that the only people that are addicted are those with no money, begging on the streets for spare change to supply their next fix. Most people see addiction as a condition of a “low” lifestyle; constant experience chasing, a lack of motivation, and a lack of understanding.

Oh, how wrong those people are.

Most of you are probably reading this article right now on your smartphone. Have you ever stepped back and really glanced what you have in your hand? Immediate social interaction, without having to be in the presence of the person you’re talking to. Instant gratification, especially when you want to answer a question quickly, bulls**t your homework, or figure out the name of that song you heard just by reciting a few lyrics. Endless contact with the outside world, where you ultimately forego the experience of what it's like to be alone with your thoughts.

Some of you may say, “Hey, I still spend quality time by myself! And that’s especially the case when I read, write, draw, or produce something that I truly enjoy producing.” Hats of to you, my friend, you haven’t lost touch. For the rest of us, we need to step back and realize something important. We are all severely addicted to our phones.

Ask yourself this: Do you think that it would be feasible to spend a full 24 hours without your smartphone?

In a world that has become increasingly more guided by its technological advancements, we have ignored the side effects of the increased efficiency that technology brings. With our ability to instantly connect to the outside world, albeit virtually, we have forgone some of the social practices that we would’ve needed if not for a device that can bring so many people together at once. Why step out of your comfortable “box” to ascertain your social needs when you can just see gifs, tweets, pictures, and videos of people’s lives anyways? What a warped sense of the world we have developed!

With all of the increased social connectivity that smartphones bring, they also develop a strong urge for their users to keep checking up on the lives of those around them. As social creatures, most of us will seek increased socialization if the opportunity presents itself. But does the smartphone’s abilities make us a slave to our own desires? Here are 3 signs that you may be addicted to your smartphone.

1. “Nomophobia"

Short for "no-mobile-phone phobia," this is exactly what it sounds like, the fear of not having your smartphone. According to a study performed on 1,000 people in the U.K., 66% of the population fears losing or being without their phones at any given time. Some of the symptoms of nomophobia include anxiety, obsessively checking to make sure you have your phone with you, and constantly worrying about losing it somewhere.

If this sounds like you, experts suggest employing common anxiety-relieving relaxation techniques like yoga and deep breathing.

2. Phantom Pocket Vibration Syndrome

No, you didn't just get a text message! A professor at Indiana University found that 89% of the undergraduates in her study experienced phantom vibrations when their phones weren't actually vibrating. The study also found that students who were dependent on text messages and social media updates were more anxious when their phones weren't really vibrating.

A good way to break the addiction? Try shutting your vibration function off and commit to only checking your phone during designated hours. If you have to keep your phone with you, place it in your bag instead. And try to resist checking your bag every five minutes.

3. Computer Vision Syndrome

Did you think that staring at a small, intensely-lit screen for hours would actually help your eyes? Squinting to see the various texts in articles and captions online can lead to blurred vision, dizziness, and dry eyes. When combined with the back pain caused by “text neck” (where you consistently tilt your neck whilst looking at your phone), the negative consequences can lead to headaches that may develop into a chronic issue.

So, if any of these three symptoms apply to you, step back, put the phone down, and realize that intermittent separation from your phone can do wonders. After all, everything will be there once you return, so what’s the need in checking your phone every five minutes? Take a deep breath, be with your own thoughts, and be present in the moment.