Psychotherapist identifies four signs of problematic screen use

A Lithuanian psychotherapist has identified four key indicators that suggest an individual is developing a problematic or compulsive relationship with screens, differentiating this from clinical addiction. While the term "addicted to screens" is common in everyday language, the therapist prefers "problematic or compulsive use" for diagnostic clarity.

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The first is control: am I controlling the screen, or is the screen controlling me? For example, I planned to spend five minutes on the phone, but two hours passed.

The first crucial sign is a loss of control. This occurs when planned short periods of screen time, like five minutes on a phone, extend into hours. The second indicator relates to priorities: screens begin to displace activities that previously brought pleasure, such as socializing, reading, or hobbies, in favor of social media or watching series.

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The second is priorities. Are screens displacing activities that previously brought pleasure? For instance, I have a couple of free hours and could go for a walk, meet friends, read a book, or cook, but instead, I choose social media or watching series.

The third criterion involves recognizing negative consequences. These can manifest as sleep deprivation, fatigue, neglecting studies, or reduced social interaction. Individuals may attempt to reduce their screen time, even deleting apps, only to reinstall them shortly after. The therapist notes that these three points are fundamental to understanding all forms of addiction.

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The third is consequences. I see myself that I spend too much time in front of screens: I don't get enough sleep, I feel tired, I neglect my studies or social interactions, I try to reduce my phone usage, I delete apps, but soon I download them again.

Finally, the fourth sign is when a phone or screen becomes the primary method for regulating emotions. While screens are designed for communication, information, and entertainment, they are not intended as a coping mechanism for anxiety, boredom, or low moods. Relying on screens to manage negative feelings, rather than developing internal coping strategies, can lead to a state where individuals lose the ability to self-soothe. Other accompanying signs can include irritability when without a phone, secretive usage, or concerns raised by loved ones.

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The fourth, has the phone become the main way to regulate emotions? The phone is designed for connection, information search, or entertainment, but not to suppress anxiety, boredom, or bad moods.