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Our Phones Are Wrecking Our Attention Span; Here’s What to Do About It
Anna Lembke, addiction expert and author of Dopamine Nation, calls smartphones “modern-day hypodermic needles,” as they deliver digital dopamine 24-7 and make users vulnerable to compulsive use. Is a “dopamine detox” the key to breaking the habit?
by : Jennifer Berry– Jan 6th, 2026
STOCKSYI sit down to respond to emails on my laptop. I make it through two messages before I grab my iPhone and open TikTok. I scroll through videos for five minutes (or was it 10?), send a particularly funny video skewering the faux urgency of corporate America to the group chat and put my phone away. Back to emails. A few minutes later, my phone is mysteriously in my hand again, and I’m seeing what’s happening on Instagram. Boring. I check text messages and respond to one. Ooooohhh, has the Ssense sale started yet? I stop myself. What was I supposed to be doing again?
Flashes of TikTok videos about adult women with ADHD are running through my head like a film reel when I remember an ad I was recently served for a habit-building app that promises to cure “dopamine addiction,” among other things. Am I a dopamine addict with a latent attention disorder? Or just the average chronically online (elder) millennial who’s glued to their phone for work and entertainment?
Harvard Medical School defines dopamine as a neuro-transmitter that helps us feel pleasure as part of the brain’s reward system. You know that flutter of good vibes you feel when clicking “purchase” in your favourite shopping app or after you’ve had a good old-fashioned roll in the hay? That’s a release of dopamine, or a “dopamine rush.”
While one can’t technically be addicted to dopamine itself, the role dopamine plays in addiction is very real, says Anna Lembke, professor of psychiatry at Stanford University School of Medicine, chief of the Stanford Addiction Medicine Dual Diagnosis Clinic and author of the book Dopamine Nation: Finding Balance in the Age of Indulgence. “Dopamine is the ‘go’ signal,” she explains—the one that tells our brains we should keep doing a particular behaviour. And over time, our brains get accustomed to high dopamine levels, which means we require more intense stimuli to feel the same amount of pleasure. “This leads to tolerance, where now we need more reinforcing substances and behaviours to feel any kind of interest or salience or pleasure at all,” says Lembke. “And when we’re not using, we’re in withdrawal.” This explains why scrolling sessions can get longer and longer—the behaviour needs to escalate to generate the same rush.
Lembke studies all forms of addiction, from drugs and sex to online gambling and digital devices. She’s one of many authors and academics, like The Anxious Generation’s Jonathan Haidt, who caution against our reliance on screens and algorithms and the quick, cheap hits of dopamine they’re laced with.
When I ask Lembke if my habitual phone-grabbing could be an addiction, she doesn’t attempt to diagnose me in a 30-minute interview but says that her threshold for a smartphone addiction would be much higher than what I’d described. (Phew.) “There’s problematic or risky behaviour that I would say most of us fall prey to, even if we’re not meeting the criteria for addiction,” she says. That doesn’t mean treating the device like an appendage is without consequences—like frying your attention span, which it seems to be doing to me.
“These devices have, in a sense, trained our minds to interrupt ourselves, thereby preventing the deep concentration and gratifying flow state—which are in themselves sources of healthy dopamine—we could get into if we weren’t intermittently distracted by these devices.”
“The fracturing of our attention [span] is something that is resulting from our use of these devices,” Lembke confirms. “They’re very engaging. So for our reward pathways, [using them is] soothing and frictionless. It’s not effortful, and it’s an instant feel-good. As a result, we’re not building up the kinds of mental calluses we need to tolerate frustration, to wait for answers, to be uncertain, to tolerate ambiguity.
“When it comes to what you described, that’s a great example of how these devices have, in a sense, trained our minds to interrupt ourselves, thereby preventing the deep concentration and gratifying flow state—which are in themselves sources of healthy dopamine—we could get into if we weren’t intermittently distracted by these devices.”
Lembke suggests that perhaps I’m reaching for my phone (and a quick hit of instant gratification) when I’m encountering something slightly uncomfortable in my work. “If you reflect on distraction and consumption, what you’ll probably observe is that the moments when you reflexively grab your phone are moments when you’ve encountered a little bit of a roadblock in the work you’re doing—a moment when you’re not exactly sure what the next step is.” This is the crux of digital addiction: We don’t want to feel discomfort for even a moment (and that uneasiness could be boredom, tension with a co-worker or household chores you need to tackle), so we keep reaching for the thing that offers a temporary respite.
Lembke says that we have to train ourselves to accept certain levels of pain in order to feel pleasure. In the case of my constant self-interruptions, that pleasure would be the satisfaction of getting into a focused state. “The best way to deepen your work is to actually pause there and let yourself just sit in those eddying waters for a while,” she says. “Eventually, your mind will produce what the next step should be.” In regularly reaching for my emotional-support device, I’m not letting myself get into deep, challenging work. And I’m also not reaping the bigger reward that comes from doing hard things.
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