I’m in therapy for my 14-hour-a-day phone addiction and I’m determined to beat it

The Struggle with Digital Dependency

I m in therapy for my 14 – Marios, a personal trainer, spends over 14 hours daily scrolling through his phone. For him, this habit feels as compulsive as a drug addiction. His device constantly buzzes and glows, pulling him back into its orbit. When I send a WhatsApp message requesting a discussion about this story, he’s eager to reply immediately. Yet, during his therapy session, he resists the urge to answer. “It’s like having a personal dealer in my pocket,” he later explains. “My drug is always there, flashing and beeping to remind me to take another hit.”

His screen time reveals alarming patterns: on particularly challenging days, he’s glued to his screen for more than 14 hours, with Instagram being his most addictive platform. Now, he’s committed to a 12-week therapy program to break free from this dependency, which he attributes to deep-seated loneliness. While the concept of phone addiction isn’t officially recognized in medical classifications, the growing number of people seeking help suggests it’s becoming a serious issue.

Therapy and the Digital World’s Grip

At Rainford Hall, a rehab center in St Helens, Merseyside, therapists are noticing a surge in clients battling phone dependency. “We all have phones, and many of us are developing an irresistible habit,” says lead therapist Kelly Watson. The facility, known for treating addictions like alcohol and drugs, now sees an increasing number of individuals whose lives are dominated by their devices. For Marios, the phone isn’t just a tool—it’s a crutch that numbs emotional voids.

James, a 48-year-old client at another Steps Together center in Leicester, echoes this sentiment. He initially sought treatment for alcohol addiction but soon realized his digital dependence was more severe. After losing his job, his days were consumed by endless scrolling, news alerts, and social media interactions. “It felt like the digital world was holding me hostage,” he recalls. “I’d dread each moment, yet I couldn’t stop checking for likes or comments, even at midnight.”

Both men are part of a larger trend. A recent Deloitte survey of 1,000 adults found that 70% felt they spent too much time on their phones. This mirrors the experiences of those in therapy, where professionals report more clients than ever before struggling with device dependency. At UK Addiction Treatment Centres (UKAT), which supports 3,500 people annually, one in three clients receiving help for drug addiction also grapples with a secondary phone addiction. This number has risen from just 10% in 2019, highlighting a shift in how people perceive their smartphone use.

Brain Chemistry and the Reward System

Watson explains that phone addiction stems from the brain’s reward system. “Every notification—whether a message, a like, or even new information—triggers dopamine release,” she says. Dopamine, a chemical linked to pleasure and motivation, creates a cycle of reward that can override self-control. For some, this becomes a full-blown dependency, with hours—or even days—vanishing into the online realm.

James’s story illustrates this mechanism. His phone became a substitute for emotional connection, filling the silence of his life with constant stimulation. “I used to love using my phone, but that joy was gone,” he admits. “It was like my soul was being drained, and I couldn’t escape it.” Marios shares a similar struggle: “The need to check my phone is overwhelming. It’s as if the device is dictating my every move.”

Seeking Change in an Unlikely Setting

Rainford Hall, with its Jacobean-era stained-glass windows and manicured gardens, might seem an odd place for digital detox. But for clients like Marios, the serene environment offers a contrast to the chaos of their online lives. “We’ve seen a growing number of people who’ve come to us feeling trapped by their phones,” Watson notes. “They’re not just addicted to apps—they’re addicted to the sense of belonging and validation these devices provide.”

Therapists emphasize that phone dependency can affect anyone, regardless of background or profession. The accessibility of smartphones means the addiction is both pervasive and invisible. “It’s not just about time spent on the device,” Watson explains. “It’s about the emotional reliance it creates. People check their phones out of habit, not choice, and that habit can become a prison.”

When clients first arrive at Rainford Hall, they often express anxiety about giving up their phones. “They say, ‘But I need it for work, I need it to stay connected,’ ” Watson shares. Yet, as they progress through therapy, they begin to recognize the toll their habit is taking. For Marios, the first step was acknowledging that his phone wasn’t just a companion—it was a master.

Statistics and the Future of Treatment

UKAT’s data shows a significant increase in phone dependency cases. Last year, one in three individuals treated for drug addiction also had a secondary digital habit. Some even abandon primary treatment because they refuse to part with their phones. “It’s a challenge for therapists,” Watson says. “We have to convince clients that their device isn’t their savior, but their adversary.”

Meanwhile, a separate survey found that 70% of respondents would prefer to spend less time on their phones. This aligns with the growing awareness of its impact on mental health, productivity, and social interactions. Experts warn that smartphones are altering brain chemistry, making dependency harder to break. “The key is to understand how these devices hijack our attention,” Watson adds. “Once we recognize that, we can start to reclaim our time.”

Marios and James represent a new frontier in addiction treatment. As technology continues to evolve, so too do the ways it affects our lives. For now, they’re fighting to regain control, one session at a time. “I’m determined to beat this,” Marios says. “Even if it means facing my loneliness head-on, I’ll do it.” His journey, and others like it, are reshaping how we view the modern struggle with connection and control.