In Part I of this series, we learned that many people suffer from cell phone addiction or digital dependency. This addiction is enhanced by a neurotransmitter in the brain, dopamine, that reinforces this behavior by giving people temporary pleasurable feelings, much like gambling or heroin addiction.

In Part II we learned there are many different categories of this addiction including Social Media, Gaming, Information, Texting and Messaging, and Gambling. These can lead to adverse impacts on our lives such as Mental Health Disorders, Social Isolation, Relationship Strains, Productivity Decline, Sleep Disruption, and Fear of Missing Out.

Today we will discuss ways to fight back and overcome this addiction. Dr. Gregory Jantz, mental health specialist, tells us to use these strategies:

Set Time Limits

Many smartphones now offer built-in-screen time tracking features that allow users to monitor their usage and set time limits for specific apps. Set daily limits for social media, games, or entertainment apps, and adhere to them.

Create Phone-Free Zones

Designate certain areas, such as the dinner table, or times, such as during meetings or before bed, as “phone-free.” These boundaries can help reduce screen time and encourage more meaningful engagement with those around you. 

Turn Off Notification

One of the most effective ways to reduce phone usage is to turn off nonessential notifications. Constant pings and vibrations trigger compulsive behavior, making it hard to resist checking the phone.

Engage in Physical Activities

Replace mindless scrolling with activities that improve your physical and mental well-being. Exercise, sports, or outdoor hobbies can provide a break from screens while promoting a healthier lifestyle.

Schedule Times for a “Digital Detox”

Be intentional about taking periodic breaks from your phone. This could mean going a few hours each day without it or dedicating an entire day of the week to disconnecting from screens. Or schedule a weekend retreat, where you engage in real-world activities without technology.

Prioritize Face-to-Face Interactions

Make a conscious effort to engage more in person. Whether it’s scheduling time with family and friends or attending social events, these real-world interactions provide emotional fulfillment and help reduce reliance on virtual connections.

Reframe Your Mindset

Shift how you think about your phone. Instead of seeing it as a source of entertainment or constant connection, view it as a tool meant for specific purposes, such as communication and work. Reframing your relationship with your device can help reduce its appeal as a mindless escape.

I hope you have enjoyed this deep-dive into the science and reality of cell phone addiction or digital dependency. While most common in young people, it is becoming increasingly more prevalent in the adult population. As in all addictions, recognizing the problem is the first step toward overcoming the problem.

 

In Part I of this series, we discussed cell phone addiction; a growing problem in our digital world. There is evidence this problem is widespread and based on similar neuroscience to other addictive behaviors like gambling or shopping.

Dr. Gregory Jantz, a mental health specialist who treats additive disorders in Edmonds, Washington, tell us there are many types of phone addiction. Here are some of the different categories of addiction based on how the phone is used he has been able to identify:

Social Media

This form of addiction revolves around compulsive use of platforms like Facebook, Instagram, Tik Tok, and X. Users spend hours browsing feeds, posting content, and seeking validation through likes, comments, and followers. Individuals with this addiction are seeking the approval of their peers.

Gaming

Mobile gaming has surged in popularity, and some users find themselves hooked on games designed to offer endless levels or challenges. Games like Candy Crush, Clash of Clans, and Call of Duty are notorious for fostering compulsive gaming behavior.

Information

Some people are addicted to consuming endless streams of information. They feel a need to constantly stay updated with the latest news, trends, or knowledge, often spending hours browsing news sites, Reddit, or Quora.

Texting and Messaging

The compulsion to constantly check messages, respond immediately to texts, or engage in endless conversations through messaging apps like WhatsApp or Snapchat is another form of addiction. The need for instant communication and fear of missing out on conversations fuel this behavior.

Gambling

With mobile apps for casinos, sports betting, and online poker just a tap away, users can gamble without having to travel or even log on to a desktop computer. Gambling apps employ psychological techniques similar to those used in mobile games to keep users engaged. Through variable reward and payout algorithms, players experience intermittent wins that rigger dopamine release and reinforce the urge to continue gambling.

How can phone addiction or digital dependency affect your life?

Mental and Emotional Health

Dr. Jantz tells us numerous studies published in scientific journals have demonstrated the link between digital device addiction and mental health issues, including severe depression, anxiety, and even suicidal ideation. One study has even described this as “heroin for millennials.”

Social Isolation

Many individuals find themselves preferring virtual interactions over face-to-face communication, leading to a breakdown in real-world social skills and increased feelings of loneliness. The illusion of being connected through texting and social media often replaces meaningful, in-person connections, leaving individuals feeling more isolated despite being constantly online.

Relationship Strain

When one partner is glued to the phone during conversations or shared activities, it can lead to feelings of neglect and disconnection. This can cause tension and contribute to the breakdown of relationships, especially if phone use becomes a substitute for real interaction.

Productivity Decline

Constant notifications, combined with the urge to check for updates, makes it difficult to accomplish tasks. Research shows that multi-tasking can reduce efficiency and increase cognitive load, leading to decreased performance.

Sleep Disruption

Many people check their phones right before bed or wake up in the middle of the night to browse social media or answer texts. This habit interferes with sleep quality, leading to fatigue and diminished cognitive function.

Fear of Missing Out

People with this form of addiction are constantly checking for updates or messages to avoid missing something important or interesting. Additionally, seeing the “highlight reels” of others on social media contributes to feelings of inadequacy and loneliness.

(Note: For information on how to overcome phone addiction or digital dependency, read my next blog.)

 

The latest Democratic attack on Republicans is that they will repeal ObamaCare. While I agree ObamaCare should be repealed and replaced with something better, that isn’t going to happen.

The Wall Street Journal editors say, “The only election event more predictable than Democrats comparing Donald Trump to Hitler is their resort to scare-mongering about entitlements. They’ve now seized on a vague comment by Speaker Mike Johnson to claim that Republicans in Congress will repeal ObamaCare. Alas, no.”

Speaker Johnson was merely responding to someone in the crowd who was yelling “No ObamaCare!” But he told that person “ObamaCare is so deeply ingrained. We need massive reform to make this work.”

The Speaker later clarified that he doesn’t support repeal, which his comment suggested wouldn’t be possible given how politically entrenched ObamaCare now is. Republicans haven’t been able to cobble together a majority to do almost anything. How could they possibly repeal ObamaCare? Despite their 47-member majority in 2017, House Republicans barely passed a “repeal and replace” bill (217-213). A slimmed-down version of the bill failed in the Senate with Maine’s Susan Collins and Alaska’s Lisa Murkowski voting against it. But don’t let reality interfere with a campaign attack.

“They are determined to end the Affordable Care Act as we know it,” House Minority Leader Hakeem Jeffries declared. Kamala Harris said at a brief press conference Thursday that “health care for all Americans is on the line,” claiming that Republicans would strip coverage from people with “pre-existing conditions,” including breast cancer.

This is classic fear-mongering by the Democrats, much like their claims that Republicans want to eliminate Social Security. Just because you recognize there are problems that need to be addressed to ensure the future solvency of the program doesn’t mean you want to get rid of it. This is true for both ObamaCare and Social Security.

What’s wrong with ObamaCare?

The fundamental flaw in ObamaCare is it mandates a “one size fits all” insurance policy that needlessly raises the cost while failing to provide any additional benefits. Quite simply, men do not need coverage for mammograms and women do not need coverage for prostate exams! Yet ObamaCare bakes in the cost of this coverage for everyone.

There are many other flaws as well. All of these have driven up health premiums on the exchanges such that it’s unaffordable even with the subsidies. That’s why Democrats boosted subsidies in 2021. The Biden Administration then let more workers with families qualify for subsidies even if they’re offered employer coverage.

Now costs are ballooning. Federal spending on ACA subsidies has soared to $129 billion this year from $58 billion in 2020. The Congressional Budget Office forecasts the Medicaid expansion will cost $1.4 trillion over the next decade, and the ACA subsidies another $1.3 trillion—and that assumes the 2021 boost expires next year.

The law’s Medicaid expansion to healthy low-income adults is straining state budgets, which has prompted many to reduce payments for providers. As a result, sick people on Medicaid struggle to find doctors willing to see them. This has always been the flaw in Medicaid – reduced access to healthcare providers. ObamaCare is simply increasing the rolls of Medicaid making the problem much worse.

Who is benefiting from ObamaCare?

The real beneficiaries of ObamaCare are insurance companies because it subsidizes people to buy overpriced products they don’t need. That’s right – taxpayers are subsidizing insurance companies who are selling expensive healthcare insurance to people who don’t need the coverage. What can be done about this?

The WSJ editors say Republicans are discussing these reforms to lower costs and improve care:

• Repeal the law’s medical loss ratio, which requires insurers to spend 80% to 85% of premium dollars on medical claims. This de facto profit cap has reduced the incentive for insurers to control costs and spurred them to raise premiums and acquire pharmacies and provider groups to circumvent the cap, as no less than Elizabeth Warren has pointed out.
• Roll back the Administration’s rules that make it more vulnerable to fraud. A Paragon Health Institute report this summer found that millions of ACA exchange enrollees misreport their incomes and receive more subsidies than they should. Paragon estimated the cost of fraudulent enrollment at between $15 billion and $20 billion this year.
• Expand short-term health plans, which don’t have to provide benefits not all people need, such as pediatric services, maternity care and mental-health treatment. Such plans are much cheaper than the heavily regulated plans on the ACA exchanges.
• Expand access to association health plans to let employers in the same industry or area band together to provide coverage. This would reduce the cost for small employers—say, fast-food franchisees or contractors—of sponsoring plans.
• Shift healthy, lower-income adults from Medicaid to ACA exchanges so states can’t game ObamaCare’s rules to squeeze more money from Washington. This would also improve care for sick Medicaid patients.

 

The WSJ editors conclude: “These ideas aren’t radical, and they would be good for patients and taxpayers. Democrats are trying to scare voters about an ObamaCare repeal because their real goal is to put government slowly but surely in charge of all health insurance. Too bad Republicans are so inept at talking about healthcare.”