Since the first iPhone was released in 2007, smartphones have become an indispensable part of daily life for many people. iPhones in particular are extremely popular, with over 1 billion active iPhones currently in use worldwide. While iPhones and other smartphones provide many conveniences and benefits, there are also some downsides to be aware of when it comes to how these devices affect our health, relationships, focus, finances, and more.
Physical Health Effects
Using iPhones frequently can lead to a number of physical health issues:
- Eyestrain and temporary blurred vision from prolonged use
- Neck, shoulder and back pain from hunching over the phone
- Carpal tunnel syndrome and tendinitis from repeated small hand movements
- “Tech neck” – neck pain and posture issues from tilting the head forward to look at the phone
- Sleep disturbances and daytime drowsiness from late night phone use
- Migraines and headaches from frequent use
The blue light emitted from iPhone screens can also disrupt natural sleep cycles by suppressing melatonin production. This can make it harder to fall and stay asleep. Cumulative lack of sleep can take a toll on both physical and mental health.
Eye Health
Extended iPhone use can contribute to a variety of eye and vision problems:
- Digital eye strain – tired, dry, irritated eyes; blurred vision; headaches
- Computer vision syndrome – headaches, eye pain, dry eyes, blurred vision, neck/shoulder pain
- Myopia – nearsightedness caused by frequently focusing vision on nearby objects like phones
- Eye discomfort and irritation from lack of blinking while using phone
- Photokeratitis – eye damage from overexposure to blue light
Children are especially vulnerable to eye health issues since their eyes are still developing. Early intervention with vision problems is crucial.
Hand and Finger Problems
Many iPhone users report hand and finger pain such as:
- Sore, tired hands from holding and gripping the phone
- Finger joint pain
- Cramping in hands and fingers
- Stiffness and loss of dexterity in fingers
- Trigger finger – bent fingers that catch or lock when straightened
Repetitive iPhone motions like swiping, scrolling, tapping and texting can cause or aggravate these issues over time. Proper hand stretches and breaks are important for prevention.
Mental Health Effects
Frequent and unhealthy phone use can also impact mental health in a variety of ways:
- Increased stress and anxiety
- Depression
- Loneliness and isolation
- FOMO (fear of missing out) from social media use
- Insomnia
- Low self-esteem from social media comparisons
- Distraction and inability to focus
- Obsessive/compulsive behavior
- Nomophobia – fear of being without your phone
The constant stimulation from iPhones can overexcite our brains, leading to increased stress hormones, anxiety and sleep troubles. Social media use on iPhones has been linked to negative social comparisons and low self-esteem.
Problematic iPhone use shares many similarities with behavioral addiction. The repetitive motion of scrolling and bright colors stimulate the brain’s reward system. Over time, people can develop cravings and experience withdrawal when not using the phone.
Effects on Children
Excessive iPhone use has been found to negatively impact children’s mental health and development:
- Shortened attention spans
- Impulsiveness and hyperactivity
- Irritability
- Aggression and behavior problems
- Loss of interest in normal hobbies/activities
- Delays in social and communication skills
- Sleep issues
- Depression and anxiety
Young children learn best through hands-on interaction and exploration of the real world. Overuse of iPhones and tablets can hinder development of motor, sensory and cognitive skills.
Setting age-appropriate limits on screen time is crucial. Models show that parents’ own iPhone use also influences how much children use devices.
Effects on Relationships and Communication
Excessive iPhone usage can negatively impact relationships and face-to-face social interactions in the following ways:
- “Phubbing” – snubbing others in favor of your phone during in-person interactions
- Loss of genuine connection and intimacy between partners, friends, parents and children
- Absence and disengagement during time together due to distraction
- Arguments over excessive phone use
- Increased loneliness and isolation due to replacing in-person interaction with screen time
- Difficulty interpreting nonverbal signals like facial expressions and body language
- Being less present and engaged in conversations
- Avoidance of social situations due to phone obsession
Studies show that just having a phone visible during conversations can generate feelings of distrust and detachment. This can damage relationship satisfaction and erode closeness over time.
Effects on Communication Skills
Children, teens and young adults who spend significant time on iPhones are at risk for delayed development of important communication abilities, including:
- Understanding nonverbal signals
- Using facial expressions and eye contact
- Interpreting gestures and body language
- Developing empathy
- Building vocabulary and language skills
- Practicing conversation and listening skills
Lack of in-person interaction can lead to struggles with picking up on social cues, trouble initiating conversations, and awkwardness or discomfort during in-person social interactions later in life.
Effects on Productivity and Focus
Frequent phone use and constant notifications have been shown to reduce productivity and concentration. Common issues include:
- Shortened attention span
- Difficulty focusing on tasks without getting distracted
- Trouble switching between tasks
- Lessened ability to retain and process information
- Reduced creativity and problem-solving skills
- Constant distractions from notifications and alerts
- Procrastination and loss of motivation
- Addiction to scrolling, clicking and swiping
Heavy multitasking on iPhones has neurologically trained many people, especially teens and young adults, to have high distraction levels and difficulty maintaining attention on single tasks.
Effects on Work and School Performance
Excessive iPhone use has been linked to reduced performance at work and school:
- Lower GPAs among high school and college students
- Reduced workplace productivity
- Increased errors and reduced accuracy
- Trouble learning new skills
- Lateness and absenteeism
Notifications pull attention away from work and studies throughout the day. Nighttime phone use reduces sleep quality, leading to daytime fatigue, inattentiveness and cognitive difficulties.
A 2017 study found that university students only stayed focused on educational tasks for 10 minutes at a time before turning to technologically-driven distractions.
Financial Costs
Beyond health effects, excessive iPhone use can lead to significant financial costs in the following ways:
- Expensive phone bills, especially overage charges for extra data usage
- Costly app purchases, in-app purchases, and subscriptions that add up over time
- Shopping online while bored scrolling on your phone
- Data breaches and hacking related to unsafe browsing on your phone
- Pricey screen repair and phone replacement costs from cracking or dropping your phone
- Reduced work productivity and disciplinary actions
- Medical costs related to physical health issues
A 2018 survey found that people touch their phones 2,617 times a day on average. This constant use adds up financially from extra data fees, distracting shopping urges, and repairs for damaged devices.
Impact on Work Finances
Employees distracted by their iPhones are less productive at work, which can impact a company’s bottom line. Estimated losses include:
- $650 billion annually in lost productivity in the U.S.
- Hourly workers distracted up to 2 hours a day
- Salaried workers distracted up to 3 hours a day
Businesses bear costs from lower efficiency, errors, project delays, and employee disciplinary actions related to inappropriate or excessive iPhone use during work hours.
Addiction and Dependence
With their endless entertainment and stimulation at your fingertips, iPhones can promote addictive behaviors and dependence in some users, including:
- Obsession with maintaining social media feeds and profiles
- Constant distraction and inability to focus without phone in hand
- Using phone to avoid life’s problems and difficult emotions
- Feeling panicked when separated from your phone
- Losing track of time while engaged in phone activities
- Isolation from real world relationships
- Defensiveness and agitation when asked to limit phone use
- Staying up late unable to put phone away
Problematic iPhone dependence activates the brain’s reward pathways with likes and notifications. Withdrawal can lead to tension, anxiety and depression.
Signs of Smartphone Addiction
Consider whether you demonstrate signs of unhealthy iPhone dependence:
- Checking phone first thing upon waking and last thing before bed
- Panicking when you can’t find your phone
- Spending 5+ hours per day on your phone
- Having trouble socializing without a phone in hand
- Constantly checking phone when talking to someone face-to-face
- Missing work, school, or social events due to phone use
- Losing sleep to stay on your phone
- Hiding or lying about your phone usage
If these symptoms resonate, it may be time to reassess your relationship with your iPhone.
Solutions and Mitigation Strategies
If you want to moderate your iPhone use and reduce any associated negative impacts, here are some tips:
- Delete distracting apps and social media for set periods of time
- Turn off all non-essential notifications
- Set screen time limits you can stick to daily
- Charge phone outside bedroom so it doesn’t disrupt sleep
- Learn to recognize and resist impulse to constantly check phone
- Engage in more face-to-face social activities
- Take regular breaks during prolonged use to stretch and refocus eyes
- Hold phone at eye level instead of looking down to avoid neck strain
Apps like Freedom and Forest can help you stay focused by limiting phone access during working or studying hours. Putting your phone on Do Not Disturb mode in certain situations also helps curb distractions.
Children and Teens
For children and teenagers, experts recommend:
- No phones under age 13, and strict limits ages 13-18
- No phones at the dinner table or other family times
- No phones in bedrooms overnight
- School night and weekend time limits
- Monitoring content and apps downloaded
- Modeling responsible phone use
Co-viewing and discussing online content together helps kids learn healthy device habits. Consistency with limits is key.
Conclusion
While iPhones provide many useful functions, overuse presents risks to our physical health, mental health, relationships, productivity, finances, and more. Developing self-control and moderation with iPhone use is key to avoiding detrimental effects on well-being and life success.
Reasonable limits tailored to your situation, disengaging regularly, and being mindful of usage habits can help maintain a healthy relationship with your iPhone.
