Chennai: Excessive use of smartphones, from waking up in the morning to going to bed at night, is increasingly becoming an inseparable part of modern life, but scientists warn that this growing dependence may be gradually altering brain function.

Recent studies indicate that prolonged screen time can lead to reduced attention span, weakened memory, and impaired decision-making ability, highlighting concerns over the long-term cognitive impact of smartphone overuse.

Experts explain that every time a user unlocks their phone or receives a 'like' on social media, the brain releases dopamine — a chemical associated with temporary pleasure. Over time, this repeated stimulation can make the brain dependent on instant gratification, fostering addictive behaviour and a preference for digital engagement over real-life interactions.

The prefrontal cortex, the region of the brain responsible for focus, decision-making and self-control, is particularly affected by excessive phone usage, they said. Continuous distractions hinder the ability to concentrate deeply, resulting in superficial thinking and declining memory retention. In some cases, individuals may begin to forget even routine daily tasks.

Researchers also note that the brain tends to prioritise short-term rewards, such as scrolling through social media or watching short videos, over long-term goals like studying, working or maintaining healthy sleep patterns. This often leads to prolonged and unintended usage, with users spending hours on their devices despite intending to limit usage.

Additionally, blue light emitted from smartphone screens not only disrupts sleep cycles but may also impact the hippocampus — the brain's memory centre — potentially increasing anxiety and forgetfulness.

However, experts suggest that the negative effects can be reversed with conscious effort. A four-week “brain reset” plan has been recommended to regain focus and control.

During the first two weeks, users are advised to observe when and why they reach for their phones, whether due to boredom or stress. In the following two weeks, small behavioural changes such as avoiding phone use for an hour after waking up, keeping devices in a different room at night, and replacing screen time with activities like walking or breathing exercises can be implemented.

“Turning off unnecessary notifications and engaging in regular physical activity can act as natural stimulants for the brain,” experts said.

They emphasised that smartphones themselves are not the problem, but rather the way they are used. With proper habits and training, the brain's adaptability can help restore lost focus and self-control, they added.