Thorunn Egilsdottir
Corporate Communication Manager
31st August 2023

Nomophobia and how to live without your smartphone.

Have you ever lost your phone and panicked? Does the mere thought of not having access to your phone release feelings of anxiousness and high stress? If your fear (of missing out) is irrational, you may have nomophobia. We spoke to Oleksandr Petrykov, founder of LetzCompare, who tells us more about nomophobia and how to disconnect from our smartphones.

1. What is Nomophobia and what are the signs?

Smartphones have become a necessity in our daily lives. From making calls, taking pictures, and sending messages to browsing the internet, we cannot imagine our lives without them. In fact, we are so addicted to our smartphones that a new phobia has emerged, known as 'Nomophobia', short for "no-mobile-phone-phobia." Initially, the term was coined in the early 2000s, but it gained more traction in recent years. The fear of missing out, the need to stay connected, and the reliance on technology are some of the reasons why people develop nomophobia. Other signs might include feeling lost or out of touch when you are without your phone for an extended period of time or experiencing physical symptoms such as sweating or a racing heart when you cannot use your phone.

2. What is the impact of nomophobia?

Nomophobia can impact your daily life, mental health and also affect your relationships. It can disrupt your sleeping pattern, decrease your productivity level, and cause distractions while you are working. It can damage your relationships with your friends and families by making them feel ignored when you are always on your phone. Nomophobia can blur the boundaries between personal and professional life.

Constant availability and the expectation of immediate responses can disrupt the work-life balance, causing increased stress and a sense of being always "on."

3. How does smartphone usage vary among different generations?

It is important to understand the varying smartphone usage patterns between different generations.

Baby Boomers and Generation X tend to have lower smartphone adoption rates compared to Millennials and Generation Z, who are considered smartphone natives.

Baby Boomers and Generation X primarily use smartphones for basic communication, email, and limited social media engagement.

In contrast, Millennials and Generation Z heavily rely on smartphones for communication, social media interactions, entertainment, and accessing information. The younger generations exhibit a higher dependency on smartphones, often experiencing anxiety or distress when separated from their devices. As technology continues to evolve, future trends in smartphone adoption and usage are expected to be shaped by the preferences and behaviors of these younger generations. 

4. How to live without your smartphone?

If you are ready to take a break from your smartphone, then you can start by making small changes in your routine.

Firstly, it is essential to set boundaries. You can start by turning off your phone during meals, switching it off before going to bed, or leaving it behind when you go for a walk. You can also consider using apps that monitor your phone usage. Apple and Google have created a range of tools and features to help people monitor and limit screen time. iPhone users can access Screen Time, while Android users have Digital Wellbeing. These apps can help you track your usage and set daily limits on your phone.

You can also engage in activities such as reading a book or doing yoga when feeling anxious or restless. These activities can help you relax and take your mind off your phone.

5 useful tips to disconnect from the smartphone!

  1. Establish boundaries: Limit your daily app usage and say no to phone distractions during meals.
  2. Allocate designated phone-checking times: Avoid being glued to your screen all day by setting specific periods for online activity.
  3. Embrace a digital detox: Recharge and reconnect with the real world by taking regular breaks from your phone and technology.
  4. Find joy and fulfilment: Engage in activities that make you happy, like quality time with loved ones, exercise, or pursuing your favorite hobbies.
  5. Escape to nature: Immerse yourself in the beauty of the great outdoors to truly disconnect and recharge.

About the blog:


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