Psychologists warn smartphone overuse fuels procrastination and mental fatigue

Psychologists say excessive use of mobile phones can become a form of avoidance, prompting users to seek instant rewards and delay important tasks. Clinical psychologist Sebastián Ibarzábal described the phenomenon as “dopamine avoidance,” noting that “the search for instant stimulus is always triggered when something uncomfortable appears, creating a short‑term diversion that repeats itself.” The constant flow of notifications, short videos and social‑media feeds offers immediate gratification that can outweigh the appeal of longer‑term goals such as studying or working, leading to feelings of guilt, anxiety and reduced self‑esteem.

Experts recommend developing a more conscious relationship with technology: uninstalling especially addictive apps during work or study periods, keeping phones away while tackling important tasks, setting specific times for checking social media, and engaging in offline activities that do not rely on screens. They also warn that passive digital saturation – using devices as background noise while trying to rest – prevents the mind from truly disengaging, causing mental heaviness and sleep disturbances. To restore genuine rest, they suggest low‑stimulus habits such as walking without music, reading printed material, doing simple manual tasks, or simply sitting in silence without devices.