smartphone addiction- are you a nomophobia

Smartphone Addiction–Do You Have Nomophobia?

By Noell Romatowski

Do you have a smartphone addiction? Do you have nomophobia? What are the signs? Explore this article to learn and share more about smartphone addiction.

What Is Nomophobia?

Are you addicted to your smartphone? Do you break out into sweat if you can’t check your phone? Panic, if the battery is almost going to die?

Nomophobia is the irrational fear of being without your mobile phone or being unable to use your phone for some reason.

NO mobile PHone PHobia!

Cell phone addiction is on the rise especially as they keep coming out with the latest and greatest of phone technology.

A poll conducted by Common Sense media, on CNN article, states 50% of teens feel they are addicted to their cell phones and 95% of Americans own a cell phone.

A staggering 41% of people stated they had two or more cell phones to make sure they stay connected.

Along with the panic of the battery dying one gets extreme anxiety or stress of not being able to reach out or be connected to the world via their cell phone.

Take The Quiz

Caglar Yildirim is who explored the dimensions of nomophobia.

While taking the quiz below be aware of your feelings, patterns and notice if it is affecting your daily life.

Click on the link for the smartphone addiction PDF quiz.

Are You Addicted To Your Smartphone?

1-Do you sleep with your smartphone under your pillow or by your bed?

2-Has the time on your phone been increasing?

3-Do you feel the need and find yourself answering all texts, tweets, emails at all times of the day, even when you should be doing other things?

4-Do you lose track of time when you are on your cell phone?

5-Do you feel reluctant to be without your phone, even for the shortest period?

6-Is your phone part of your place setting at the dinner table?

7-You would turn around to go back for your cell phone, even for a 5 minute drive?

8-Do you feel uncomfortable not having your cell phone in your hand or near you at all times?

9-Do you find yourself checking your phone aimlessly at all times of the day even when there is no new updates or important to see?

10-Running out of battery would scare you

11-Do you get angry when there is no cell service or can’t check your FB, news or be able to feel connected to world through your phone?

12-If you didn’t have your phone, you would be afraid and feel awkward to not be on social media

13-If you didn’t have your cell phone you would feel bored and wouldn’t know what to do with myself

What Are The Symptoms?

According to another poll by SecurEnvoy, 70 percent of women have phone separation anxiety, as opposed to 61 percent of men.

Now let’s take a look at some symptoms of smartphone addiction:


Sweats and Panic

Have you gone into panic mode when you have left your phone at home, in your car or at your desk?

Would you turn around and be late or miss a meeting or important event to go back and get your phone?

When you realize you left your phone, does it cause great panic and break out into somewhat of sweat?

Ask yourself, what could I possible miss that is that critical?

Constant Checking

Are you constantly checking your phone every second of every day?

Feeling like one has to respond immediately to every text, email, post or like that comes through on their phone.

You truly get anxiety if you can’t reply immediately and nothing else matters at that moment.


Cranky Without Your Phone

If you get cranky and irritated without your phone, you might be a smartphone addict.

You are getting withdrawl symptoms from being away from your phone or not getting your smartphone fix.

I remember an ex of mine was on his phone not listening and I simply pushed down the phone and said,” hey, I am talking to you.” He was furious and said he was posting a very important Facebook post.

Nothing can be that serious on your phone that you can’t engage with those in front of you.

My Smartphone Is My BFF

The bathroom, the shower, the movie theater, dinner table, sex, the bed, car, pool, bike ride, walk…these are just some examples of what I have heard from others and have lived in my own life with partners whose phone was their BFF!

Having to sleep with your phone under your pillow or while you are having sex has reached a whole new level of unhealthy.

It is sad, as I think people whose phone is the BFF, as they would rather have their phone than a real human person and connection.


Smartphone Effects On The Body

“Text neck” is neck pain from looking down too much and long at your smartphone or tablet. It is becoming an epidemic.

Blurred vision, eye fatigue, head aches and migraines to name a few other physical effects.

Our smartphones carry an immense amount of germs and I bet most don’t ever take the time to clean the screen or the phone.

In, states one out of every six smartphones has fecal matter. E coli and MSRA has infected people from their cell phones.

Car accidents, as there has been so many studies done that texting and driving is as dangerous as drinking and driving.

Smartphone studies have been done to show disturbances in sleep, relationship problems, anxiety and depression.

Tips To Break Free

1-While at work or school leave your phone in your bag, purse or mute it and turn upside so the distraction and ability to look at it isn’t there.

2-Challenge yourself to put your car in your bag in the backseat or trunk while you drive so there is no texting while driving.

3-Turn off your cell phone completely while in a movie theater or simply leave it in the glove compartment box in the car so the temptation isn’t there to turn it on and check.

4-Simply turn off the pings, dings, quacks, whistles to mute so you can stay focused on what it is you are doing.

5-When on a date or out with friends shut off your cell phone and only check when you go to the bathroom or after 90 minutes.

6-Leave your phone on vibrate on the opposite night stand from where you sleep or on the TV stand away from arms reach.

7-NO phones during sex. I don’t need to elaborate on this one.

8-Try watching a movie at home, take a bath, at the dinner table, playing with the kids or the dog by leaving your phone off or in a different room or location. Lead by example.

9-Turn off notifications on apps and sites so it reduces the amount of alerts you get on your phone.

10-The biggest challenge is to leave your phone at home. For example, if you are going to the beach, gym , yoga , meditate or a picnic challenge yourself to be more present.

You may have to start small with an hour while going to the gym and increase the time from there.

Kick The Addiction

Baby steps, repetition and discipline are all steps to creating a new healthy habit and away from an addiction.

We all get caught up spending too much time on our smartphones, myself included.

You realize that you have been mindless internet surfing for 20 minutes, when you could’ve used that time to interact with other humans or a fun hobby you enjoy.

Let’s challenge ourselves to put down our smartphones, even if we all start with 5 minutes a day with no phone.

Just enjoy being present.

Those 5 minutes a day gives you back 35 minutes a week of your time and life!

Go out and enjoy the blissful life!

Would love to hear from you–







About Noell Romatowski

2 thoughts on “Smartphone Addiction–Do You Have Nomophobia?

  1. Francesco says:

    I gave your FB page a like! 🙂

    First of all, thank you for making that last article about phone addiction. This is something that needs to be addressed more often! Real epidemic. I fall victim to it sometimes and get anxious myself.

    Secondly, I like how you write your articles in a blogger/tumblr/casual way. It makes it more inherently more interesting and engaging. Personable.

    Thirdly, I really appreciate that as a woman and just a dating guru in general, you have articles for women and men. non-biased. That will definitely broaden your audience and make YOU, the author, seem more authorizable and objective on the subject of dating to readers.

    Not sure, if I have any constructive feedback….maybe less ads?

    Keep it up!

    1. Noell Romatowski says:

      Thank you so much for your insight and feedback! Truly appreciate it:)

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