4 Signs You Are Addicted To Your Cell Phone

Are you an Android addict? If you spend a big chunk of your life staring at your cell phone—or worse, thinking about it—your health may be at risk, finds a new study from the University of Washington.

After analyzing people’s habits, researchers identified four characteristics of problematic cell phone behavior:

1. Anticipation: Frequently thinking about calls or messages you may receive.
2. Activity interference: Choosing to spend time on your phone rather than talk to friends or family or engage in other activities.
3. Emotional reaction: Becoming angry when someone interrupts your phone time, or feeling irritated when not on your phone.
4. Problem Recognition: Recognizing you spend too much time on your phone and trying to cut back.

The higher you score on a six-point scale measuring each of these traits, the more likely you are to abuse alcohol and experience anxiety (especially in terms of personal relationships), the research shows. And, when it comes to the “anticipation” measure, for every point your score jumps, your likelihood of being in a car accident increases 13 percent.

Thinking about your phone and anticipating incoming texts distracts you from whatever activity you’re engaged in—whether that’s having lunch with a friend or driving a car, the study authors say. And while it’s not clear if excessive cell phone use causes problem behaviors like alcohol abuse, overuse may heighten psychological and emotional responses that lead to such behaviors, the research suggests.

Just asking yourself—and trying to honestly answer—“Why do I spend so much time on my phone?” can help you rein in your bad habit, says study coauthor Stephen O’Connor, Ph.D. You could also try imposing self-restrictions: Set a 30-minute timer and mute or turn off your phone during that half hour. Recognizing the world won’t end if you’re off your cell will help focus your mind on your life (and not your phone), O’Connor says.