The Smartphone Addiction: How Much Time Does the Average American Spend on Their Phone in 2023?

As a consultant helping small business owners improve their productivity and profits, I‘ve seen first-hand the distractions and loss of focus caused by Americans‘ seeming addiction to their smartphones. While these devices provide many conveniences in both our personal and professional lives, they can easily become detrimental when used excessively. Just how much time is the average American spending on their phone nowadays? The statistics may shock you.

By the Numbers: Our Growing Smartphone Dependence

  • 5 hours and 25 minutes per day is the average time Americans spend on their phones daily – higher than the global average of 4 hours.
  • 52% of the time Americans spend online is through a mobile device rather than desktop.
  • We check our phones 58 times per day on average – about once every 12-18 minutes!
  • Approximately 50% of the time Americans spend online is accessing social media platforms and accounts.
  • Gen Z (aged 8-23) spends the most time on phones, averaging about 9 hours per day. This contributes to 50% of teens feeling addicted.
  • By 2028, there will be 7.8 billion smartphone subscriptions globally. Currently, 300 million active smartphone users are in the United States alone.

Generational Differences in Usage

While Americans of all ages are spending more time on phones, there are some variations between generations:

  • Gen Z – 94% own smartphones and are online 9 hours daily on average.
  • Millennials – 92% own smartphones and spend the most time texting at 48 minutes/day.
  • Gen X – 88% own smartphones and are increasingly active on social media.
  • Baby Boomers – 46% own smartphones but use them primarily for emailing (43 minutes/day).

So why are younger Americans so much more active on their devices? Experts suggest it‘s due to growing up as "digital natives" with technology integrated in their lives from a very young age. While Millennials were the first always-connected generation, Gen Z takes it even further – from social media to streaming to gaming and more.

Excessive Phone Use Affects Our Health

Unfortunately, excessive smartphone use correlates to numerous adverse effects on physical, mental, and emotional health:

  • Increased risk of obesity, especially in teens – likely due to constant sitting/scrolling and less activity.
  • Sleep disturbances like insomnia due to blue light exposure and late-night social media.
  • Anxiety, depression, and loneliness – caused by negative social comparisons and cyberbullying on social platforms.
  • Distraction and shorter attention spans which reduce productivity and focus.
  • Loss of creativity and imagination due to constant digital stimulation and lack of boredom.

Our phones also stoke psychological dependencies – the pings of notifications and fear of missing out (FOMO) become addictive. This helps explain why 50% of teens admit feeling addicted to their devices.

Achieving a Healthier Phone Life Balance

The solution is not to completely reject technology, but to establish healthier boundaries and more mindful usage habits. Here are some tips I share with my clients:

  • Turn on "do not disturb" mode during work, family time, etc. Mute notifications.
  • Remove social media apps and access via web browser instead. Add that extra step.
  • Schedule phone-free activities like reading, exercising, socializing offline.
  • Start small – leave your phone behind for quick trips, designate phone-free hours.
  • Replace mindless usage with new rituals – call a friend when you want to scroll.

Building these habits takes time and conscious effort. But being purposeful about when and why we use our devices can help us take back control and improve our digital wellbeing. Moderation and balance is key.

At the end of the day, technology should serve us rather than the other way around. By monitoring our smartphone use and cutting back when needed, we can enhance our productivity, focus, and happiness. What changes will you make starting today?