1. A Conditioned Response to Notifications

How it manifests: You may feel a rush of positive emotions upon checking notifications. This habitual behavior conditions you to associate the sound of notifications with pleasure. Each time you hear that ping, an urge to check your phone kicks in.

Of course, there are moments when staying glued to your device is justified, such as when anticipating a significant call or email. However, it becomes problematic when you find it hard to detach, especially if most of your digital interactions consist of trivial conversations. Real-life interactions should take precedence over fleeting digital exchanges.

Your behavior reflects a learned response, akin to Pavlov's dogs, indicating that checking your phone has morphed into a habit that influences your identity and life direction.

2. Feeling Anxious When Ignoring Your Phone

Building on the previous point, another sign of tech addiction is experiencing anxiety when you ignore incoming notifications. If resisting the urge to check your phone leads to escalating internal tension, it signifies a compulsive behavior.

"Watch your thoughts; they become your words. Watch your words; they become your actions. Watch your actions; they become your habits. Watch your habits; they become your character. Watch your character; it becomes your destiny." — Lao Tzu

3. Withdrawal Symptoms from Technology

Interestingly, a study conducted in the UK in 2013 revealed that individuals who frequently engage online often experience withdrawal symptoms when deprived of internet access. Those unable to go online as they wish reported feeling moodier and more depressed compared to those who use the internet less frequently.

I can personally relate to this; my past addiction to video games caused noticeable withdrawal symptoms whenever I had to step away. Reflect on a time when you were cut off from technology—did you feel irritable or down?

4. Technology Disrupts Your Schedule

This is particularly evident in morning routines. Did you reach for your phone to silence your alarm only to get lost in social media, ultimately delaying your departure? If this pattern occurs multiple times a week, it may indicate an underlying addiction.

As stated earlier, you don't need to experience these symptoms at an extreme level to be considered addicted. Simply struggling to leave your phone alone in the morning is a warning sign.

5. Social Media Provides a Temporary High

Does checking platforms like Instagram, Facebook, or Twitter lift your spirits momentarily? If that happiness only lasts while you’re on the app, followed by a crash when you return to reality, it’s likely your brain is treating social media as a form of escapism.

6. Bringing Your Phone to the Bathroom

Using your phone during bathroom breaks is one thing, but needing it even for quick visits is concerning. Spending additional time on your device after you’ve completed your business indicates a potential obsession with it, suggesting you find it hard to disconnect, even for short periods.

Damon Zahariades succinctly captures this behavior in "Digital Detox": "Do you grab your phone or tablet every time you visit the restroom? Do you feel let down when you forget to take it with you? If so, a digital detox might be beneficial for you."

7. Late Nights Spent with Devices

We are all aware of the importance of getting sufficient sleep. Have you ever found yourself deep in a YouTube binge or mindlessly scrolling through Instagram, only to realize it's much later than you intended to go to bed? If this happens regularly, it may signal an addiction.

8. Preferring Screens Over Social Outings

As someone who identifies as an introvert, I understand the allure of staying in. However, choosing to stay home to engage with technology instead of going out with friends can indicate a deeper issue.

9. Social Skills Decline or Anxiety Emerges

This symptom can manifest in various ways, including increased social anxiety or withdrawal from social circles. I've noticed this shift in myself and others who spend excessive time gaming or online, resulting in diminished face-to-face interactions. Reflecting on this can reveal surprising truths about your social skills.

10. Returning to Old Habits After Trying to Quit

Overcoming any addiction can be immensely challenging. One effective way to gauge the severity of your issue is to attempt quitting and observe the struggle that ensues. Similar to dieting, where one often cycles between restrictions and indulgences, technology can lead to a similar pattern.

Damon Zahariades offers a straightforward 10-step plan in his book, "Digital Detox," which might be just what you need to manage your technology habits, regardless of their severity.