The term nomophobia, composed from the English expression "no mobile phone" and the word "phobia", designates "the fear or worry felt at the idea of ​​being without a mobile phone or of being in impossibility of using it”.

According to a study commissioned by Bouygues Télécom in 2018, 62% of French people admit that they cannot do without their phone for a whole day and only a third turn off their phone before going to bed. This especially affects the younger generations who spend nearly 2.5 hours a day on their smartphone.

Symptoms of Nomophobia

Nomophobia results in a state of anguish, anxiety and an impossibility to regulate its use. The smartphone can then lead to a loss of social ties, sleep disorders, or even depression.

Researchers at the University of Iowa developed a twenty-point questionnaire (each rated on a scale of 1 to 7) to assess his addiction. A score greater than or equal to 100 thus indicates “severe nomophobia”.

Among the statements, there are in particular these: "Without a smartphone with me, I would feel anxious because my connection with my family or my friends would be broken" or "running out of battery for my mobile phone scares me".

Disabling your notifications reduces the temptation to consult your smartphone constantly. © nazarkru, Fotolia

How to reduce your smartphone addiction?

To reduce its use, it is first necessary to become aware of it: for example, identify all the times when you consult your device when you could do without it. There are also many applications allowing you to consult your connection time to the various social networks or even to block access to the telephone after a certain time.

It is advisable to deactivate your notifications and alerts, but also not to keep your phone on you at all times: a 2017 study has shown that the smartphone monopolizes part of our cognitive abilities even simply when switched off and placed next to you. . Finally, diversifying your activities, playing sports and enriching your (real) social life remains the best way to avoid falling into nomophobia.

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