The smartphone is a very important invention that has revolutionized the way humans live, work, and connect. Phones have become a tool that we cannot live without as we rely on them for almost everything from ordering food to socialization. But nowadays, people are facing problems related to phone addiction and health problems caused by excessive phone use. The average screen time is now over 6 hours and 40 minutes per day1, with more than two hours spent on social apps alone2. So why do we spend more time on phones than is good for us?
In the book hooked, the author Nir Eyal introduces the “hook model”3, which explains how our brains get addicted and the cycle which it needs. Through the four stages of triggering, action, variable rewards and investment, products can make users unconsciously form a using habit or even addiction. The “hook model” can help explain how we unwittingly find ourselves reaching for our phones again and again.
The first stage is the trigger, which can be categorized into the outer or inner part. The outer part is where phones and external factors trigger us. For the part that phones do, there are the red dots on different apps that seems to force you to click in and endless notifications from various colorfully eye-catching apps that lures you to click in every day. This is partly because our brain releases dopamine4, a chemical linked to motivation and pleasure. When we see notifications, our dopamine levels rise and we feel a sense of craving that urge us to turn on our phones. If we see likes on our posts, these unexpected rewards create surges of dopamine that activate the reward system, making us feel happy and crave more. This creates a cycle that is hard to escape from.
The inner part is the triggers we form ourselves due to emotions and needs. We always seem to need information from the outer world to whether feel connected or for work and personal reasons. Many people fear missing out on things, so they regularly check their social media apps. When you post videos and pictures, likes and subscribes can also be a trigger. Phones have also become our shelter from reality and a place to escape from negative emotions. Although surfing the web when we are lonely or depressed can't solve the problems from the roots, it can certainly act as the quickest and most cost effective "pain killer " for our current negative emotions. Over time, this behavior becomes habitual, and we might constantly find ourselves checking our phones unconsciously.
The second stage is action. Only triggers are not enough to form a habit, we still must actually use our phones, which depends on both motivation and ability. Our motivation might be seeking happiness, hope and recognition, or avoiding pain, fear and exclusion. The ability is also important as it is tied to whether we can do something easily. The easier it is to get a reward, the more likely we are to take action. This is why nowadays nearly all apps have more and more simplified designs and algorithms. One tap on an app and you can see what all your friends are up to. One swipe and videos of your liking will never run out. The time bars are also shrunk and even removed in apps so we can't easily realize how much time we have spent on them. Sometimes we feel like we have only been using our phones for a short time while actually two hours have past.
Next comes variable rewards, including rewards of tribe, hunt and self, which keeps people coming back for more. Rewards of tribe, whatever in the form of likes, comments, and shares, boost our self-esteem and sense of achievement. Rewards of hunt are the part we receive the most. There are apps that gives people subsidies for time they spent on it which rewards us with money, social platforms that offer valuable information, likes that grant recognition and boost our motivation to create, share and participate. we always see new, exciting posts that make us happy. If you gain achievement or a sense of control in an app, it would be a reward of self.
Finally, we have the investment, which includes the achievements and personal values we have stored on our phones: fans on social media, pictures in album, and even the skills or levels in games. The more we invest, the harder to leave this happy online family. This investment sets the stage for the next trigger, and the cycle continues.
In addition, there are other factors that influence our screen time. For teenagers, they need phones for both study and relax, but as their brains are not fully developed, they usually lack self-discipline and can easily get distracted by the flashing colors of apps and videos, leading to addiction. The average screen time for teens is over seven hours5, which is far above the recommended time usage for digital screens6. Teens also generally spend more time on social apps than adults chatting with friends and surfing the web, which is over five hours, causing great harm to their mental health7.
Understanding the hook model empowers us to break the cycle. We can get ourselves out of phone addiction by turning off notifications, setting time limits, or switching our screens to black and white to make them less appealing. Seeking other means of motivation and pleasure, such as work out at the gym could be better lifestyle options. This will allow us to reclaim more time for study, spend time outdoors, and connect with people face-to-face.
Phone overuse not only causes eye problems and physical diseases, but it can also lead to “brain rot” and mental health issues, a growing concern among teenagers. Let’s work together to build healthier relationships with our devices, for ourselves and for future generations.
This insightful article delves into the psychology behind smartphone addiction, unpacking Nir Eyal’s “Hook Model” to explain why we can’t put our phones down. With compelling analysis and practical tips to break the cycle, it’s an eye-opening guide for anyone seeking a healthier relationship with technology. Highly recommended!
Authors：
Ainsley Peihan Lu Born in 2011, has been studying at Wenhua School of Nanshan Foreign Language School (Group) and is currently an 8th-grade student there. Her hobbies include reading, music, painting, and writing, with a particular passion for reading original science fiction novels and popular science materials. In 5th grade, she scored 885 points in the TOFEL Junior exam; this February, she achieved a score of 135 in the Duolingo test. In May, she was admitted to Astra Nova School in the United States.
Instructor：
Xin Li Member of the Communist Party of China, holds a master's degree and is a first-level middle school teacher. Currently, she works at Wenhua School of Nanshan Foreign Language School (Group), Shenzhen.Since engaging in teaching, she has always adhered to the educational philosophy of "student-oriented, cultivating students with ingenuity." Deeply rooted in front-line teaching, she has demonstrated outstanding performance in English teaching, class management, and educational research. She has won municipal and district-level honors for multiple times and is highly recognized by students and parents.
