Phone Addiction
I have been struggling with phone addiction for 4 years now. I have tried to get rid of it. After one day of now using it, I lose it. I cannot get rid of it. Even if I make it to 3 days of no use, I relapse. And this has been ruining my mental health. I have been neglecting my friendships and constantly lashing out at people because of it.
4 years ago, I stopped watching the phone entirely for 2 whole years. I did amazing at academics, had a good relationship with my parents and had many people constantly wanting to become my friends which severely annoyed me. I don't understand why other people respecting me made me feel that way.
Now I always stay on my phone, I can't let go of it, can someone who has been through the same help me?
Hey @findinghappinessrn, thanks for sharing this and I'm sure a lot of people can relate to the phone addiction you describe here. It takes courage to talk about it openly, and I'm glad you've reached out💜
What you described (the cycle of trying to stop, managing a day or two then relapsing) is incredibly common with addictive behaviour. It doesn't mean you are weak of failing, it just means your brain has built a pattern over time, and breaking that pattern may take support, patience and time.
It also makes complete sense that this has been affecting your friendships and your mental health. When your phone becomes the main source of stimulation, everything else can start to feel dull or overwhelming, and that can lead to irritability or pulling away from people. You’re not alone in that.
I’ve struggled with phone overuse myself, especially during times when I felt disconnected or overwhelmed. What helped me was focusing on reducing use rather than trying to quit completely. Things like setting small limits, keeping the phone in another room, or replacing the habit with something soothing made a difference. And honestly, distraction helped too, talking with friends, playing with my kitten, watching a comfort show, anything that gave my brain something else to latch onto.
I also found journalling really helpful to track when my urges were strongest. Sometimes I could see patterns (boredom, loneliness, stress) and once I knew the triggers, I could plan around them.
You mentioned that four years ago you were doing really well (good academics, strong relationships, people wanting to be around you), it’s okay that things feel different now. Life changes, stress builds, and sometimes we fall into habits that feel comforting in the moment but harmful long‑term. The fact that you’re aware of it and reaching out means you’re already taking steps forward.
You’re welcome to keep talking here in the forums if that feels easier. And if you ever want someone to talk to privately, you can reach out to a listener for a 1:1 chat, but there’s no pressure at all.
Sending you a lot of good vibes and hugs!💜
Emma
@findinghappinessrn You are not alone ❤️
I can't help you but I pray for you. Sending hugs and prayers❤️🩹
