Are Smartphones Making Us Forgetful?

Smartphones and digital tools are supposed to make life easier, but could they also be weakening memory and focus? A Neuroscientist explains how relying on devices for directions, reminders, and notes can subtly reduce recall, and why the lingering cognitive effects of COVID-19 may be adding to the problem.

Approximately 5.78 billion unique mobile users exist globally as of October 2025, representing about 70.1% of the world’s population. There are also over 8.5 billion active mobile subscriptions worldwide, which is more than the total number of people due to people having multiple devices and subscriptions. 

• Unique mobile users: 5.78 billion (as of October 2025), which is about 70.1% of the global population. 
• Mobile subscriptions: More than 8.58 billion in 2022, exceeding the global population at the time. 
• Smartphone users: 4.88 billion as of early 2025, which accounts for roughly 60.42% of the world’s population. 

Brain Drain Effect

While it is impossible to provide an exact number of people who believe they were smarter before owning smartphones, as this is a subjective opinion that is not routinely tracked. However, this widely-held sentiment is supported by research indicating that constant connectivity can negatively impact cognitive abilities like attention, memory, and concentration. 

The feeling of being “dumber” may stem from what researchers call “brain drain,” a condition in which the mere presence of smartphones reduce your available cognitive capacity. 

• A 2017 study by the University of Texas at Austin found that participants with their smartphones nearby performed worse on cognitive tests, even when the phones were turned off.
• The brain unconsciously allocates resources to resist the temptation of checking the phone, leaving fewer resources for the task at hand. 

Erosion of Cognitive Skills

Dependence on smartphones may also lead to the decline of certain mental functions that people used more often before the rise of constant connectivity. 

• Memory: Our brains may now be less inclined to retain information, knowing that it can be easily accessed again on our devices through “digital amnesia”.
• Attention span: The constant stream of notifications and information overload can train the brain for short bursts of attention rather than sustained focus.
• Problem-solving: With GPS and search engines at our fingertips, people may rely less on their own innate spatial skills and analytical thinking. 

Mixed Research Findings

While many studies show a negative correlation between the use of smartphones and cognitive performance, some researchers caution that the findings are not always consistent. 

• Positive effects: Smartphones use can have some positive effects on cognition, such as increased brain activity in older adults with significant internet experience.
• Beneficial context: In certain scenarios, like during the COVID-19 pandemic, smartphones have proven to be a particularly useful and beneficial tool.
• Variable impact: A person’s level of addiction or dependency may also moderate how much a phone’s presence affects their cognitive performance. 

Cognitive impairment in the digital age is a complex issue with both potential negative effects from overuse and potential protective benefits from engagement. While excessive screen time, constant notifications, and reduced real-world interaction can lead to issues like poor attention, memory problems, and impaired executive function (sometimes termed “digital dementia“), newer research suggests that appropriate digital technology use is linked to a lower risk of cognitive decline. This is because engaging with digital tools can create a “technological reserve” that promotes cognitive resilience through activities like problem-solving and learning new skills. 

As smartphones and digital tools become central to daily life, many people notice lapses in memory and focus. Relying on devices for directions, reminders, and notes can subtly weaken recall. At the same time, emerging evidence highlights other contributors, including long-term cognitive effects of COVID-19. 

Mind Lab Pro has partnered with Neuroscientist Dr. Ramon Velazquez to discuss how these factors interact and shares practical strategies to help the brain stay engaged and resilient.

Cognitive Impairment in the Digital Age

As our reliance on digital tools grows, researchers are raising concerns about how smartphones and GPS may be reshaping memory. Outsourcing tasks like remembering directions or storing information on devices can reduce the brain’s natural ability to recall information.

Neuroscientist Manfred Spitzer coined the term “digital dementia” to describe cognitive decline linked to excessive smartphone, tablet, and computer use. Young people are especially at risk, highlighting the importance of mindful device use during critical developmental periods.

• GPS and spatial memory: A 2020 McGill University study found habitual GPS users had weaker spatial memory and struggled to navigate without technological assistance, even among people who previously excelled at spatial skills.
• Protective effect of active navigation: A 2024 population-based study showed that taxi drivers and ambulance drivers, who navigate frequently, had the lowest rates of Alzheimer’s-related deaths among all occupational groups.
• Cognitive offloading prevalence: 2023 research indicates that heavy reliance on smartphones for storing contacts, calendars, and directions encourages “cognitive offloading,” reducing natural recall.
• Distraction effect: Simply having a phone present during a task can reduce attention and memory performance, regardless of usage.
• Photo-taking effect: Using photos to record events rather than paying full attention can harm memory encoding, making people less likely to remember details later.
• Digital dementia concerns: Teens and young adults with heavy device use may show lower empathy, higher anxiety, and difficulties with language, movement, and spatial awareness.

COVID-19’s Effect on Cognitive Function

Even as smartphones and digital devices may influence memory through cognitive offloading and reduced attention, the broader picture points to COVID-19 as a major contributor to cognitive impairment. Many individuals continue to experience memory difficulties long after recovering from infection. 

A 2025 study on COVID-19 and cognitive impairment found that 44–58% of participants experienced working memory issues following infection, underscoring the prevalence of long-term cognitive effects.  Key contributors include:

• Chronic neuroinflammation: Even after recovering from COVID-19, lingering inflammation in the brain can disrupt nerve cell connections, making memory and thinking slower.
• Autoimmune responses: In some cases, the immune system may mistakenly target brain structures, further contributing to memory and attention difficulties.
• Cerebrovascular dysfunction: Changes in blood flow to key brain regions can reduce mental clarity and slow information processing.
• Stress hormone dysregulation: Anxiety, depression, and chronic stress following COVID-19 can lead to prolonged elevation of cortisol levels, which can affect memory formation.

“The brain is an incredibly complex organ, and we’re still learning how it adapts to the fast-paced digital age. Studies are showing that excessive screen time can affect attention and memory, and overreliance on digital devices can weaken the brain’s natural recall. But to say that smartphones are making us forgetful oversimplifies the issue. We also have to consider that we are only a few years past the peak of COVID-19, and emerging evidence shows its long-term effects on cognitive function, including difficulties with working memory, sustained attention, and executive function. Memory lapses and brain fog are multifactorial, influenced by both lifestyle habits and biological factors.”

“At the same time, the brain thrives when it is challenged in ways that allow it to build and reinforce connections. Simple practices, such as mentally mapping your daily commute instead of relying on GPS, can help strengthen spatial memory and attentional skills. Even small adjustments, such as putting your phone down periodically, help the brain engage its natural recall abilities and focus more effectively.’’

“Cognitive exercises are another way to support memory and executive function. Memory games, puzzles, or other activities that engage multiple brain regions encourage neural growth and improve overall mental performance. By combining mindful technology use with targeted cognitive challenges, we can protect our memory, sharpen attention, and mitigate some of the cognitive effects from both digital reliance and post-COVID factors,” explains Neuroscientist Dr. Ramon Velazquez from Mind Lab Pro. 

Smartphones and Addiction

Yes, addiction to smartphones is real, recognized as a type of behavioral addiction that can lead to adverse consequences. Smartphones are so addictive because every time we use them—to like an Instagram post, watch a YouTube video, or play Wordle—it triggers a surge of dopamine. While dopamine does make you feel happy, the hormones is actually reinforcing behaviors that make you happy.

Addiction to smartphones is characterized by compulsive use that interferes with daily life, causing symptoms like anxiety or withdrawal when away from the phone. This addiction is linked to brain changes, mental health issues like depression and anxiety, and problems with social skills and relationships. 

Studies indicate that a significant portion of the population feels addicted to their phones, with estimates ranging from 30% to over 50% of adults and even higher percentages for teenagers. For example, one survey found that about 47% of Americans identified as being addicted to their phones, while another found that over 43% of Americans admit to being addicted. The percentage is even higher for some demographics, with 60% of adults aged 18-34 reporting feeling addicted in one study. 

Characteristics of Cell Phone Addiction

• Excessive use: Using smartphones to the point where it negatively impacts responsibilities, relationships, or in-person interactions. 
• Withdrawal symptoms: Experiencing restlessness, irritability, anger, anxiety, or difficulty concentrating when unable to access their smartphones. 
• Compulsive behavior: Constantly checking the phone, even without notifications, and feeling a sense of elation when reunited with it. 
• Dopamine loops: The brain’s reward system is activated by smartphone use (e.g., “likes” and notifications), leading to a cycle of seeking more stimulation. 

Associated Risks and Consequences

• Mental health: Can be associated with or worsen issues like anxiety, depression, loneliness, and stress. 
• Brain changes: Studies show excessive use can lead to changes in brain activity that reduce attention and increase distraction. 
• Social impact: Can lead to a decline in real-world social skills and can exacerbate problems like social anxiety, as it replaces face-to-face interaction. 
• Physical effects: Can cause physical strain in the hands, wrists, neck, and back, along with eyestrain. 

Who is at Risk

• Adolescents: Teenagers are particularly vulnerable due to developing self-control skills and the high social importance of phones for their age group. 
• Those with underlying issues: It can be a symptom or a coping mechanism for existing problems like stress, anxiety, or loneliness. 

How to Address Cell Phone Addiction

• Increase awareness: Acknowledge the problem and the negative impacts it has. 
• Set limits and boundaries: Use app timers or physical restrictions to manage usage. 
• Take breaks: Schedule periods of time to be completely disconnected from your mobile device. 
• Find alternatives: Engage in other activities like exercise, hobbies, or face-to-face interactions to fulfill social and emotional needs. 
• Seek professional help: Therapeutic methods like cognitive behavioral therapy (CBT) can be effective for treating problematic smartphone use.

Use It or Lose It

The term “use it or lose it” has been used for countless things, lately, it is being used to convey the message that cognitive health can be preserved or improved with mentally stimulating activities.

Activities that are stimulating to the brain such as learning a new language, or learning a new game or puzzle, a new dance, and learning how to play a musical instrument all help to improve cognitive fitness, it is the newness of the activity that is key to increasing and/or preserving cognitive reserve. These activities exercise your brain and improve your cognitive fitness to help protect your brain health. The brain is an incredibly vital organ, and it make sense to everything that you can do to take care of it, your health and lifespan depend on it.

Perception Versus Reality

“I swear that I was smarter before having a cell phone. Now it does everything for me, and I can get lost going to the store.”

Ultimately, the feeling of being “smarter” before having smartphones is a perception influenced by a real shift in how we engage with information and the world of convenience around us. While smartphones offer immense benefits, our brains adapt to the convenience, potentially weakening some mental skills that were more critical in a pre-smartphone era. 

This article was created at the WHN News Desk by TJ Webber in collaboration with Leah Daly on behalf of Mind Lab Pro®, a science-led nootropic stack crafted to enhance cognitive function across ages and lifestyle demands. Vegan, non-GMO, and free from synthetic additives, it’s formulated using research-validated ingredients to help professionals, students, and athletes perform at their best.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.