In a world where smartphones, social media, and the internet are constantly within reach,causing information to be overwhelming,our phones have become extensions of ourselves, pulling our attention with endless notifications, updates, and digital interactions.

Statistics posted by Cross River Therapy reported that the average person checks their phones every 12 minutes,approximately 120 times per day,teenagers also spend an average of 9 hours a day on their phones and two-third of them,approximately 66% saying that the feel anxious when they are not with their phones(nomophobia).

QqWhat began as tools for communication and convenience have evolved into powerful systems designed to keep us engaged for as long as possible. As a result, we find ourselves glued to screens, scrolling reflexively, often without intention, and struggling to disconnect even when we want to. This behavior is not merely a lack of discipline; it is the outcome of psychological, social, and technological forces working together to capture and retain our attention.

This constant engagement is largely driven by what psychologists describe as the dopamine loop. Dopamine is a neurotransmitter in the brain that is linked to pleasure, motivation, and reward. For example, when you post a photo and receive likes or comments, your brain releases dopamine, making you feel good and validated. That "nice" feeling encourages you to check your phone again, even when no notification has appeared. Because these rewards are unpredictable,you do not know when the next like, message, or viral post will come,the brain keeps seeking them. Over time, this creates a habit loop where users repeatedly return to their screens, not out of necessity, but because their brains have been conditioned to crave that stimulation.

In a world designed to divide and compete for our attention, struggling to put our phones down is not a personal failure,it is a human response to powerful systems built around reward and habit. The dopamine loop explains why we keep reaching for our screens, even when we know we should stop. However, awareness is the first step toward change. By keeping our phones out of sight, tracking screen time, and intentionally seeking real-life sources of dopamine through movement and meaningful activities, we can begin to break the cycle. Technology does not have to control us; with conscious effort, we can reclaim our focus, our time, and our presence in the real world.