As the seasons shift, and the weather transforms, an exciting new atmosphere arrives on campus, making time spent outside more enjoyable. But there is a common thread among Villanova students: everyone is constantly looking down on their phones. Why?

Today’s apps use specific principles to engage users, such as encouraging scrolling with endless content, providing a dopamine rush for instant gratification, creating a fear of missing out (FOMO) and fostering social connections with peers. These contribute to habit formation and can ultimately lead to addiction. Platforms like TikTok, Instagram and even LinkedIn have an infinite scroll feature. This means that as soon as one video ends, another starts automatically. This eliminates decision-making and makes it easy for users to lose track of time. The algorithms of social media apps analyze one’s behavior and personalize content to ensure that each video or post is something a person is likely to enjoy, making it even harder to stop scrolling.

“TikTok, for sure, [is my most-used app],” freshman Lelani Hencinski said. “Even when it was banned, I would subconsciously tap the spot on my phone where the app normally was.”

In our generation, owning a phone has become a social norm. We rely on our phones for daily communication and even activities like meditation and listening to music.

“I become so anxious when I don’t have my phone on me during the day,” junior Finn Spiers said. “It feels like a part of me is missing.”

FOMO, or “fear of missing out,” creates anxiety about not participating in exciting experiences that others are enjoying. Social media apps like Instagram, TikTok and Snapchat amplify this feeling through features like disappearing stories, live updates and trending challenges, prompting users to check their phones frequently. These platforms encourage constant engagement with elements such as streaks and algorithm-driven recommendations. Some experience this FOMO constantly, while others only use their phones for specific purposes.

“I do experience some anxiety, but that’s because I’m waiting for my long-distance boyfriend to text me back,” freshman Katty Martin said. “But for the most part, I could go the whole school day without my phone, no problem.”

In today’s digital age, constant online availability has become the norm, fueled by social expectations and work culture. Messaging apps like iMessage and Snapchat create pressure for immediate responses, with features like read receipts amplifying this expectation. Not responding quickly in group chats can lead to feelings of exclusion or criticism. Additionally, society demands require social media updates to stay relevant. Universities like Villanova rely on digital communication, making it difficult to unplug, as notifications from professors and employers often blur the line between personal time and responsibilities, leading to anxiety about missing out.

While our phones do have many useful functions, such as communication with professors, they can also be detrimental to productivity.

“I just go on my phone when I’m procrastinating doing my work,” sophomore Antonio Difulvi said.

This is true for many students, but sophomore Arik Behar has a technique to combat distraction by his phone.

“I use the Pomodoro Technique, which gives me a set amount of time to work on my assignments, usually for 25 minutes, followed by a five-minute break repeated three times,” Behar said. “It helps me be in the present moment and focus on the task at hand because I know I can go on my phone later.”

Any form of addiction has its harmful effects. That is not surprising, but what are the adverse effects of constant phone usage? We are already familiar with a couple. Reduced attention span and mental health concerns are included, and face-to-face communication skills for Gen Z have withered significantly.

“My average screen time is 14 hours and 23 minutes,” freshman Nadia Cenolli said. “I normally feel pretty tired after looking at screens all day.”

Since we all suffer from phone dependence sometimes, here are some solutions that can help.

Delete social media for a week. Social media is the main reason why we use our phones. So, try it out, see how long you can last without it and see if you notice any positive change in your mental state.

When walking between classes, instead of taking that time to look down for a phone break, take that time for a non-judgmental awareness break. Notice how you feel in the present moment, all the colors around you and all the sounds you can hear.

One can also change their phone to black and white. It’s as simple as saying, “Hey, Siri, turn the grayscale on.” This will make the entire phone black and white. It makes the phone much less enticing to look at.

Most people have a good awareness of their average screen time, which means they also recognize how much of the present moment they overlook, even if they don’t consciously think about it.

“I just feel like we all need to be constantly stimulated,” Cenolli said.

Our phones set that standard for us. Technology creates a fast-paced world, but occasionally it is important to put the phone down and take a moment to appreciate the small details in life. As our mothers would say, “It’s all because of that damn phone.”