Blog Bio Ressources - Digital sobriety as a path to freedom from nomophobia

It wouldn’t be an exaggeration to say that the mobile phone has become an extension of our hand in today’s world. However, how did we reach the point where this habit concerns both its psychological implications and the energy sector?

What is nomophobia?

The word has its roots in 2008, and its «godfather» was then-postal worker Patrick O’Neil, who first used the term to describe the anxiety caused by the absence of a mobile phone. Specifically, it is an acronym for the phrase «no mobile phone phobia» [1].

At that time, smartphones might not have been as widespread, but their users had already started to exhibit addictive behaviors. Some of the symptoms include the reluctance to turn off the phone even during sleep hours, the constant checking of the screen for potential messages or notifications, and the automatic motion of placing your hand in your pocket to reassure yourself that you still have the device with you, even taking it to the bathroom. Today, this phenomenon has intensified as younger generations have already been raised in the digital world, and the term has evolved to include new aspects, such as «FOMO», which refers to the fear of missing out on something exciting.

The impact on mental health

The main risks focus on mental health [2]. Studies have shown that continuous internet connectivity can lead to the development of symptoms of depression. Therefore, individuals with low self-esteem often seek refuge in online communication to fulfill their need for social acceptance. At the same time, a form of social anxiety is triggered, as social media users place great emphasis on their body image and their overall social profile, resulting in experiencing high levels of anxiety.

Additionally, the rates of stress increase significantly in situations where a significant amount of time has passed since the last time we connected to our phone. The relationship between nomophobia and stress is often due to the ability smartphones provide us to address any difficulty, from the simplest to the most complex (such as searching for routes on Google Maps to receiving reminders for important appointments). Finally, nomophobia is also linked to loneliness, as individuals who struggle with interpersonal relationships often choose virtual forms of communication, such as dating apps. This type of communication can eventually alienate them from the real world, leading to antisocial behavior and ultimately, loneliness.

The impact on the environment (digital pollution)

The end of batteries’ life due to their depletion is undoubtedly a risk to the environment. In cases where they cannot be replaced, continuous charging will be required, leading to an increase in energy consumption compared to normal usage. At the same time, equally important is the energy consumption caused by the transmission of large volumes of data, such as in video streaming and other streaming applications. The constant need for data transfer and storage demands huge amounts of energy, especially when videos are streamed in high definition.

What’s digital sobriety and how can it help us?

Frédéric Bordage, the founder of GreenIT, pioneered the concept of digital sobriety. Its aim is to reduce excessive and often unnecessary use of digital media, with the goal of decreasing energy consumption, CO2 emissions, and environmental impact. It’s like a form of «digital diet», one might say [3]. So, how can we achieve this? First, by reducing unnecessary consumption, such as lowering the screen brightness, turning off notifications, and disabling unnecessary functions like Wi-Fi, Bluetooth, GPS, or mobile data.

However, the connection between digital sobriety and nomophobia mainly relates to changing our habits, and every small action counts. Thus, through digital detox, by setting the daily average mobile usage with the help of notifications and monitoring which apps we use the most, we can understand where we spend our time. In this way, we will have the opportunity to better manage our time, making space for other activities that promote our well-being and reduce dependence on the device. What if you took a short break from social media? Temporarily deactivating accounts like Instagram and Facebook will reduce the constant engagement with the screen and help make time available for more meaningful activities.

After all, the people who like our posts or smile in front of the camera may be doing it just to follow the trend, without any real connection or authenticity. «Plastic smiles» and « hashtags» become symbols of a virtual reality where relationships lack depth and substance. It is important to disconnect from our phones, live in the real world, and remember that true relationships are built with authenticity, not with numbers of likes or followers.

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