Scroll scroll scroll your thumb gently down the screen…drearily drearily drearily drearily life is but a dream.

How do students manage the pressure of school? Where do they find comfort when they’re experiencing difficulties with friends and family? What do they turn to when they’re feeling sad? For many, the solution is sitting in their pocket. As high school students experience a myriad of stresses and emotional changes, it becomes natural for them to seek out coping methods. Phone usage has become more than just a pastime among students: the way we engage with our phones mirrors the mechanics of addiction.

“The pathway in our brain that makes a drug user compulsively feel like they need to get their next hit or somebody who has a gambling habit want to go and spend money they don’t have is the exact same neural pathway that gets activated from our social media and our text messages,” AP Psychology teacher Meghan Percival said.

Each notification becomes a form of reinforcement, pushing users to check their phones repeatedly throughout the day. This creates a cycle where individuals feel compelled to seek out digital rewards to the point where it diminishes their ability to enjoy the physical world.

Excessive phone usage has also been proven to damage mental health. A study from the Canada Medical Association Journal concluded that phone usage is connected to anxiety, depression and more.

Phones are no longer mere entertainment. They’re a numbing form of escapism.

“All addictions, at their root, are an attempt to escape pain,” social studies teacher Dylan Wedan said.

The American Academy of Child and Adolescent Psychiatry found that teenagers can use screens—computers, television, phones and more—for nine hours each day. But the issues with excessive phone usage run deeper than just consuming our time. They have a tremendous impact on the way we associate with others. In social settings, phone use often disrupts genuine interaction. The compulsion to check notifications overrides quality time spent with friends and family.

“Sometimes in social settings, instead of being 100% present, I will disconnect and go
on my phone,” senior Jora Shkullaku said. “My friends will do the same thing, which derails us from our ongoing conversation.”

As phones have started to control people’s habits, it has become essential for adolescents and adults alike to set personal limits in order to restore self-discipline.

“In my own personal life, I have parental controls on my phone,” Wedan said. “I can’t surf the web and download new apps because some of my friends have the password.”

Percival also recommends taking measures to limit screen time, suggesting that students put their phones somewhere inaccessible for 20 minutes per day.

“First, start small. Addictions are hard for a reason,” Percival said. “Even those little baby steps are holding yourself accountable. Can I do 30 minutes? Can I do an hour? Another thing that’s really successful when people are suffering from unhealthy habits is doing it with a friend.”

Some McLean students have already taken measures to combat phone addiction.
Senior Aida Bekele deleted her social media apps six months ago.

“I’ve noticed a significant change in my mindset and overall well-being,” Bekele said. “I have more free time in the day and am able to more effectively do my homework and study without distractions. Although it’s a little annoying missing out on all the popular trends, in my opinion, it’s worth the peace of mind.”

As phone usage among teenagers trends upward, Wedan recommends taking time to reevaluate how we use our devices and what the detriments may be.

“Whether you’re going to the ice cream tub, drugs or your phone, it’s the same thing,” Wedan said. “You’re escaping engaging with these signals that tell you something’s wrong.”

The Rules
Nimera: I put my phone away on Sunday and decided I would not use it for a total of seven non-consecutive days. I could borrow phones, but I had no access to any of my own apps. No texting. No snapping. No mindless scrolling.

Allie: On Friday night, I put my powered-down phone inside an old pink shoe box. I wouldn’t use it again for exactly one week. I allowed myself to use anything unblocked on my school laptop and borrow phones if necessary (usually to call, submit homework and take photos). Other than that, I was offline.

Our Experiences
Nimera: I didn’t realize how often I reach for my phone without thinking. It’s like muscle memory—my hand moves to check it even though it’s not there. Between classes, I had nothing to distract me, so I had to just sit with my thoughts. I also struggled while driving because I’m so used to relying on my map app. Little things are harder than I thought they’d be without my phone. The thing I missed most was being able to laugh at niche social media references with my friends. Although I wasn’t up to date on the latest internet phenomena, I was able to engage in deeper conversations with my friends on topics like the importance of being present. I finished my homework without getting distracted and read more. Although I was more present in conversations, it was still strange without the constant digital connection to my friends. There were moments when I felt calmer without my phone. I spent time outside and I wasn’t constantly checking for notifications.

Allie: I’m not severely addicted to my phone, but it does play a significant role in my life. Throughout the week, I felt the itch for my phone repeatedly, especially in the mornings. Although during my week, I had access to YouTube’s longform content and Apple Music from my Chromebook, the lack of perpetual access to 30-second videos probably improved my attention span. It also took less time to get ready before school without social media as a distraction. The greatest benefit, however, was the overwhelming satisfaction I felt at my accomplishment. Living without my phone often meant extra hindrances, though. I spent the week using email as a source of communication, which was especially difficult when organizing my club’s interest meeting and coordinating rides. Driving without CarPlay also wasn’t easy, but I made do with 99.5 FM’s scratchy top hits. I had no alarm in the mornings, so my parents had to wake me.

Our Takeaways
Nimera: While I missed the convenience of certain things like texting or using maps while driving, I also learned that I don’t need to be as attached to my phone. I’ll be more intentional about how much I use it going forward.

Allie: Although spending a week phone-free was an enlightening experience, it was mostly very inconvenient. If you’re looking to reduce your screen time, I would recommend setting timers and screen time limits. Don’t go getting out your old shoe boxes just yet.