Are more people than ever before ditching their smartphones? Online interest in ‘dumb phones’ has more than tripled this year as social media companies are facing lawsuits over ‘addictive’ platforms. Research from Rehabs UK has explored Google search data and insights from AlsoAsked and social media and found that:

• Membership of the r/dumbphones subreddit has tripled in the last year
• 1,800 people in the UK now search for ‘dumb phones’ every month
• Almost half of British teenagers say they feel addicted to social media, according to findings from the Millennium Cohort Study

Questions often asked online in relation to social media and phone use include “How can I use my phone as little as possible?”, “What can I do without my phone?” and “Is social media bad for my mental health?” The average person spends 6 hours and 58 minutes of screen time per day, checking their phones 58 times in that period. 

With 1,100 people a month searching for information about ‘digital detox’, it seems that many people in the UK worry they are spending too much time on their phones. Rehabs UK has analysed common questions searched online with regards to digital addictions and reached out to experts for the answers.

How do you know it’s time to detox?

Society normalises reliance on devices, but how can you tell if your use is becoming problematic? Addiction recovery expert and Rehabs UK director Lester Morse suggests that the way to identify an addiction is that if something is costing you more than money it could be becoming a dependency. For example;

• Is it costing you time? Are you spending more time on digital devices than you personally want to?
• Is it costing your wellbeing? Are you neglecting more healthy pursuits, including spending quality time with friends and family?
• Is it costing you socially? When spending time with friends and family are you constantly drawn to checking your device?
• Is it costing you sleep? Are you staying up later than you would like?

Why is social media so addictive?

NHS Psychotherapist and UEA Lecturer Claire Moran says: “There is evidence to suggest that apps like Instagram and TikTok have employed the “casino effect” to keep people hooked – it is a clever design that aligns with the design of slot machines. The way that we scroll information now, this keeps us in an endless cycle of anxious anticipation and reward. In that way, we could see how this could create an addictive relationship with the promise of little bursts of dopamine.”

What does social media withdrawal look like?

Morse says says: “As with all addiction withdrawals, you can expect some emotional discomfort – irritability, hypersensitivity around other people and some situations. Mood swings are common and can bring with them frustration, boredom and a lack of inspiration. It is important to try and avoid finding another unhealthy outlet during this time, but the good news is that as you spend more time in positive and worthwhile pursuits, these negative feelings will subside.”

Is deleting social media good for mental health?

Moran says: “A common reason for deleting social media is sometimes referred to as exhaustion/overload, sometimes called ‘techno-stress.’ Research has demonstrated that breaks from social media can be very beneficial, with other research suggesting that completely coming away from social media can have positive outcomes.” 

“I think the issue is that we each use social media differently, it is hard to reach a consensus. The recent government decision to ‘crackdown’ on the use of phones in classrooms is an interesting one – I think it is a step towards addressing the negative aspects of phones and social media.”

“When seat belts first became law people were not happy about it, but deaths then decreased significantly on the roads – we don’t yet have safety belts for the internet and social media.”

Could ‘dumb’ tech be the answer? For some, simply deleting social media is not enough to stave off their digital dependency and Google Trends data shows that searches for the term ​“dumb phone” have steadily increased since 2020. 

Smartphone shipments slid by 13% in the first quarter of 2023, on a year-to-year basis. At the same time, there’s been a revival in interest for simpler, low-tech products, screen-free cameras. This shift might initially seem driven by nostalgia for the early mobile phones—devices that boasted long-lasting batteries, robust ‘brick phones’ that could withstand drops, and a lack of constant notifications from numerous social media apps. However, a deeper look into Google search trends reveals a more nuanced relationship with our digital devices. 

“How to deactivate Facebook” has been one of the world’s top Google searches almost every month for the last year. 

Whether you’re ready to become a complete technophobe or you’re just considering a temporary social media break, it is healthy to be aware of your relationship with the digital world.

If you or someone you know needs help or guidance with mobile phone addiction, visit the Rehabs UK site to find out more.