Unplug to Thrive A PERMA-based Intervention Program for Reducing Smartphone Addiction.pdf

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Unplug to Thrive: A PERMA-based Intervention Program for Reducing Smartphone Addiction Psychol Psychology Res Int J
Unplug to Thrive: A PERMA-based Intervention Program for
Reducing Smartphone Addiction
Hsiao-Feng Cheng*
Educational Psychology and Counseling, National Taiwan Normal University, Taiwan
*Corresponding author: Hsiao-Feng Cheng, Educational Psychology and Counseling,
National Taiwan Normal University, Taiwan; Email: cindy6510@ntnu.edu.tw
Review Article
Volume 10 Issue 3
Received Date: January 25, 2025
Published Date: July 02, 2025
DOI: 10.23880/pprij-16000459
Abstract
Smartphone addiction is recognized as a behavioural pattern characterized by compulsive, excessive, and problematic
smartphone use. It has been associated with mood dysregulation, impaired engagement, weakened social relationships,
diminished meaning in life, reduced self-regulation, and lower achievement. In response to these challenges, this study
proposes the Unplug to Thrive program, a six-week intervention program grounded in Seligman’s (2011) PERMA model of
well-being. The program adopts a positive prevention approach that emphasizes substitution over eradication by guiding
individuals to cultivate positive real-life experiences across PERMA domains. The intervention consists of one 50-minute
session per week, with each session structured into three stages: self-assessment, PERMA real-life creation, and evaluation
of life satisfaction. The program aims to cultivate positive real-life experiences as a means of gradually reducing individuals’
attachment to smartphone use. This study contributes to the field of mental health by reframing smartphone addiction as an
opportunity to promote well-being and flourishing through engagement in fulfilling experiences beyond the smartphone.
Keywords: Smartphone Addiction; Positive Psychology; Perma Model; Well-Being
Abbreviations:
FoMO: Fear of Missing Out; CBT: Cognitive Behavioural
Therapy.
Introduction
Understanding Smartphone Addiction
In modern society, people increasingly rely on
smartphonesforavarietyofactivities,includingwork,leisure,
onlineshopping,andsocialinteractions.Smartphonesarenot
only becoming more popular but also providing numerous
benefits in information exchange, education, entertainment,
and communication with others regardless of location or
time [1]. People who utilize smartphones primarily for
essential tasks and social interactions, without displaying
addictive behaviours, are less likely to experience adverse
effects on their well-being or daily functioning [2,3].
However, the development of the internet and the
popularityofsmartphoneshavebecomeareality.Excessiveor
maladaptive smartphone use has become a growing concern,
contributing to various psychological and behavioural
issues. For instance, compulsive smartphone use can result
in dependency and, in some cases, addiction. It resembles
a form of behavioural addiction. Behavioural addiction
is often described as an excessive desire to continually
engage in particular activities that bring pleasure, comfort,
satisfaction, or the possibility of alleviating some suffering,

2
Hsiao-Feng Cheng. Unplug to Thrive: A PERMA-based Intervention Program for Reducing
Smartphone Addiction. Psychol Psychology Res Int J 2025, 10(3): 000459.
Copyright© Hsiao-Feng Cheng.
despite the perception that the conduct may have negative
repercussions [4].
Indeed, smartphone addiction is defined as the
uncontrolled and compulsive use of these devices, leading
to various behavioural, emotional, and social consequences
[5]. It is also characterized by excessive and problematic
smartphone use that negatively affects an individual’s
psychological, social, and occupational well-being [6].
Specifically, a growing body of research has identified
key characteristics of Smartphone addiction, including
rapid mood fluctuations associated with smartphone use
(i.e., mood modification), persistent preoccupation with the
device (i.e., salience), prolonged usage to achieve the same
level of satisfaction (i.e., tolerance), discomfort or anxiety
when unable to use the phone (i.e., withdrawal), repeated
unsuccessful attempts to reduce usage (i.e., relapse), and
significant disruptions in academic, professional, and familial
domains (i.e., conflict) [7,8].
These defining characteristics highlight that Smartphone
addiction refers to uncontrolled, compulsive, excessive and
problematic use smartphones that disrupt multiple aspects
of life.
Negative Affect and Digital Escapism as Affective
Pathways to Smartphone Addiction
In a rapidly changing society, individuals face various
daily stressors. As individuals experience increased
psychological distress, they may find it difficult to manage
daily negative life events, making them more susceptible to
maladaptive behaviours, such as excessive smartphone use,
as a means of emotional escape [9].
Paradoxically, individuals use smartphones to escape
real-life stress while simultaneously fearing social exclusion,
leading them to repeatedly check their smartphones to stay
updated on social media activity.
FoMO (Fear of Missing Out) is broadly defined as a
persistent concern that others may be engaging in rewarding
experiences from which one is excluded, leading to
heightened social anxiety and emotional distress [10].
This psychological phenomenon has been found to
mediate the relationship between social media use and
negative emotional states, such as depression and anxiety,
further reinforcing the detrimental impact of excessive
smartphone engagement [11].
When overwhelmed by life stressors, individuals often
turn to smartphones as a means of escaping negative
emotions; however, the constant scrolling and checking
to stay updated with all information can, in turn, generate
negative emotional outcomes such as depression and anxiety.
Fromtheperspectiveofpositiveprevention,ifindividuals
cultivate richer and more fulfilling positive emotions in
life beyond smartphone use, it may help alleviate the
negative emotions associated with problematic smartphone
behaviour.
How Self-Esteem and Self-Efficacy Foster
Engagement Amid Smartphone Use
Landa-Blanco, et al. [12] investigated social media
addiction among university students in Honduras,
incorporating self-esteem, depression, and anxiety as
mediators.
The findings showed social media addiction did not
directly affect academic engagement, and it significantly
influenced it through increased depression and decreased
self-esteem. Apart from depression, experiencing low self-
esteem increases the risk of social media addiction, which in
turn negatively impacts attention and engagement.
A recent study in China, Meng, et al. [13] adapted self-
determination theory to examine how smartphone addiction
affects engagement. Surveying 4,562 college students, the
study identified three key mediators: physical activity,
academic self-efficacy, and their combined effects. The result
proposed that smartphone addiction negatively impacts
student engagement by reducing academic self-efficacy.
As indicated above, social media addiction or
smartphone addiction may influence an individual’s focused
engagement through mechanisms such as self-esteem and
self-efficacy. Drawing on the tenets of positive prevention,
individuals enhance their internal positive states, such as
self-esteem and self-efficacy, and it may help reduce their
reliance on smartphones and, in turn, promote greater levels
of engagement.
Excessive Smartphone Use and the Erosion of
Social Connection
Alotaibi, et al. [14] and Smith [15] observed that people
increasingly turn to smartphones and social media platforms
to fulfil their needs for acceptance and relationships.
But excessive smartphone use fosters social isolation and
weakens support networks. Yang, et al. [16] demonstrated
that a decrease in direct social engagement is detrimental
to self-regulation, making individuals more vulnerable to
compulsive smartphone use.

3
Reduced social engagement weakens self-regulation,
making individuals more vulnerable to compulsive
smartphone use and dependency. This issue became
particularly pronounced during periods of social distancing
when students significantly increased their smartphone
usage, leading to a rise in smartphone addiction [17,18].
Hawi, et al. [19] found that smartphone addiction can
lead to the deterioration of real-life relationships, ultimately
reducing the availability and effectiveness of social support.
Accordingly, excessive smartphone use often stems from
the need for social connection, yet it can reduce face-to-face
interactions and increase loneliness.
Online communication tends to be fragmented, offering
limited social support. Within the framework of positive
prevention, building stable, meaningful relationships in
real life is crucial for fulfilling psychological needs and can
effectively reduce reliance on smartphones.
Smartphone Addiction, Self-Regulation, and the
Pursuit of Meaningful Living
A meaningful life entails utilizing one’s signature
strengths in the service of something greater than oneself,
thereby cultivating a sense of purpose and coherence [20].
The overuse of smartphones can impair individuals’ ability
to derive meaning from authentic, real-world experiences.
Such overuse may not only diminish one’s pursuit of
meaning in real life but may also thwart the satisfaction
of fundamental psychological needs, such as a sense of
belonging within them. Kesici [21] proposed that the
internet, social media, and smartphones are among the
primary spaces where people seek a sense of belonging.
However, this sense of belonging, detached from real-life
experiences, is inherently unstable.
Smartphone addiction can be seen as a manifestation
of self-regulation failure, as a situation in which individuals
are unable to effectively manage their smartphone usage,
leading to negative outcomes [22].
Kim, et al. [23] investigated the impact of smartphone
addiction and self-regulation failure on academic life
satisfaction among 950 university students. This study
identified a significant relationship between smartphone
addictionandself-regulationfailures,whichinturnincreased
mind wandering and cognitive failures. This decline in self-
regulation caused by smartphone addiction undermines
individuals’ autonomy in pursuing authentic life experiences.
Guidedbythepositivepreventionapproach,ifindividuals
can use smartphones with greater self-regulation and
intentionality, they may be able to allocate more cognitive
and emotional resources toward pursuing important
aspects of life, such as a sense of belonging in real-world
relationships. This shift may facilitate the development of a
more meaningful and purposeful life.
Disrupting the Cycle of Smartphone Addiction
through Academic Purpose and Achievement
Smartphone addiction has been increasingly linked
to lower academic achievement. A meta-analysis further
supports this relationship, demonstrating that smartphone
addiction has a significant negative effect on academic
success by increasing exhaustion and reducing motivation
[24]. Smartphone addiction disrupts essential academic
tasks by fostering distraction and reducing focus on
coursework [25].
Zhang, et al. [26] examined how academic anxiety
and academic control mediate the relationship between
smartphone addiction and academic achievement in college
students.
They analysed data from 2,097 participants, they found
a significant negative correlation between smartphone
addiction and academic achievement. Similarly, prior
research has consistently shown that smartphone addiction
negatively impacts academic outcomes by increasing stress
and reducing motivation.
The research indicates that excessive smartphone use
can lead to school burnout, which may contribute to declining
academic performance over time [27]. Another similar
finding, Tian, et al. [28] conducted a cross-sectional study
examining how demographic factors influence smartphone
addiction, academic procrastination, and achievement
among medical students.
The findings suggest that excessive smartphone use may
undermine academic engagement and success. Smartphone
addiction has a clear negative impact on academic
achievement by increasing exhaustion, reducing motivation,
and impairing cognitive functioning.
Based on the above, smartphone addiction can lead
to distraction, school burnout, and reduced motivation,
ultimately impairing academic performance and creating a
negative cycle.
However, by enhancing a sense of accomplishment
in various aspects of real life both concrete and abstract
individuals may become more engaged with intentions,
thereby reducing their dependence on smartphones.

4
Figure 1: The Therapeutic Mechanism of Unplug to Thrive’ Six-Week Program.
The Unplug to Thrive Program for Reducing
Smartphone Addiction
As previously discussed, and shown in Figure 1, while
this behaviour may offer temporary relief, constant scrolling
and compulsive checking to stay updated often exacerbate
negative emotional states, contributing to increased levels
of depression and anxiety: (a). Smartphone addiction has
also been shown to impair focused engagement, potentially
through psychological mechanisms such as diminished self-
esteem and reduced self-efficacy (2). Furthermore, online
communication tends to social isolation (3) and lacks the
depth of real-world interactions, thereby offering limited
social support. Smartphone addiction also impairs self-
regulation (4), thereby diminishing individuals’ ability to
autonomously engage in meaningful real-world experiences.
Ultimately, maladaptive smartphone uses leads to greater
distraction, school burnout, and reduced motivation (5), all
of which contribute to a reduced sense of accomplishment.
Accordingly, negative emotions, persistent distraction, a
loss of meaningful social connection, weakened intrinsic
motivation, and impaired task performance collectively
contribute to disrupting various aspects of daily life (6),
undermining personal positive functions.
In psychotherapy, the traditional focus of disability is
on disorders, suffering, and treatment [29]. Highlighting
negativity, functional limitations, and deficits in the
portrayals of disability may cause people with disabilities to
become the object of pity and prejudice [30]. However, the
innovative perspective of this study lies in the proposition
that when individuals actively create and experience sources
of well-being beyond the smartphone, they may realize many
profound and impressive experiences cannot be replicated
through smartphones.
This study proposes an intervention program titled
Unplug to Thrive, designed to reduce smartphone addiction
by integrating the PERMA model of well-being. Grounded in
the principle of substitution over eradication, the program
aims to cultivate positive real-life experiences as a means of
gradually reducing individuals’ attachment to smartphone
use. The PERMA model, proposed by Seligman [20], outlines
five key components essential for individuals to flourish:
Positive Emotion (P), Engagement (E), Relationships (R),
Meaning (M), and Accomplishment (A). Specifically, the
elementsofthePERMAmodelaresystematicallyincorporated
into the design of the Unplug to Thrive program, as Figure 1
of therapeutic topics [7].
The Unplug to Thrive program is designed as a six-
week intervention, consisting of one 50-minute session per
week. Positive Emotions (P, week 1): Such as joy, pleasant,
humour, gratitude, confident, love, hope, and contentment.
These emotions serve not only as indicators of momentary
happiness but also as building blocks for enduring resilience,
enhanced creativity, and overall life satisfaction. This part
guided clients to recognize and intentionally generate
positive emotions in real-life contexts outside of smartphone
use, allowing them to emotionally engage with daily
experiences in a more fulfilling way. Engagement (E, week
2): Engagement is marked by existing in a state of flow or

5
experiencing intense interest in an activity [31]. Often
conceptualized as a state of “flow,” engagement occurs when
individuals are fully immersed in tasks that challenge and
utilize their personal strengths and skills. Engagement refers
to a deep psychological involvement in activities that capture
one’s full attention, interest, and concentration. In this
session, therapists invite clients to immerse themselves in a
highly focused, skill-based activity to facilitate a state of flow,
and reflected on similar experiences from their daily lives.
Relationships (R, week 3): Positive relationships are defined
as the experience of being cared for, valued, and genuinely
connected to others. These relationships provide a sense of
psychological safety, foster emotional intimacy, and reinforce
a stable sense of self. The presence of supportive social
connections with family, friends, and the broader community
has been consistently associated with greater life satisfaction
and overall well-being. Therapists encourage clients to
explore how they maintain interpersonal relationships
without relying on smartphones, and to develop a plan for
engaging in face-to-face social interaction to implement in
daily life. Meaning (M, week 4): Meaning refers to having a
sense of purpose that goes beyond the self. It plays a vital
role in well-being, as individuals who engage in meaningful
activities such as pursuing goals, supporting a cause, or
living by their values—tend to experience greater fulfilment.
Meaning highlights the importance of purpose in promoting
psychologicalhealthandlifesatisfaction.Inthispart,therapists
help clients to clarify what constitutes a meaningful life for
them, identify concrete goals aligned with that meaning, and
explore ways to reduce smartphone use in order to pursue
those goals more intentionally. Accomplishment (A, week
5): Accomplishment refers to the ongoing effort to pursue
and attain personal goals, leading to a sense of achievement
and progress in life. Reaching goals whether in personal or
professional domains—fosters feelings of competence, self-
efficacy, and motivation. In this part, Therapists invite clients
to recall what accomplishment means to them from personal,
familial, and societal perspectives. Therefore, clients could
identify an important and achievable goal currently and
explored how to adjust smartphone use to stay focused on its
pursuit. As shown in Figure 1 of flourish (8), the intervention
moves into an integration (week 6), guiding clients to
enhance the five dimensions of the PERMA model through
real-life experiences. By strengthening positive emotion,
engagement, relationships, meaning, and accomplishment,
individuals develop greater self-esteem and self-efficacy,
become more mindful and intentional in their smartphone
use (self-regulation), and ultimately experience increased
life satisfaction.
Each session (50 minutes) was structured into
three stages. The first stage (10 minutes) involved a self-
assessment of smartphone use, encouraging clients to
reflect on the frequency, context, and emotional triggers
associated with their usage. The second stage (30 minutes)
focused on exploring clients’ real-life experiences through
the lens of the PERMA model, with each week dedicated to a
different element. This stage aimed to raise awareness of the
intrinsic sources of well-being that exist beyond smartphone
engagement. The final stage (10 minutes) included an
evaluation of weekly life satisfaction, especially changes in
their real-life experiences over the course of the program.
The weekly content of the program is summarized in Table 1.
Week PERMA Therapeutic Goal Smartphone Addiction Relief
1 Positive Emotions
Help clients identify and cultivate
positive emotions in daily life beyond
smartphone use
Alleviating smartphone-induced emotional
distress through the intentional creation of
positive emotional states in real-world contexts.
2 Engagement
Facilitate flow experiences through
focused, skill-based activities.
Deep engagement enhanced self-efficacy and
replaced smartphone-induced distraction with
focused attention.
3 Relationships
Encourage face-to-face interactions
and non-digital relationship building
experiencing a renewed sense of social
connection, helping to alleviate the feelings of
isolation associated with smartphone use.
4 Meaning
Support clients in clarifying life
meaning
Shift focuses from digital gratification to
purposeful goal pursuit.
5 Accomplishment
Guide clients to define
accomplishment and pursue
achievable goals
Focusing on personal accomplishments
helps clients redirect their energy away from
purposeless smartphone use.
6
Life Satisfaction
(Review)
Evaluate life satisfaction and flourish
recognizing positive outcomes beyond
smartphone use.
Table1: The Unplug to Thrive six-week program.

6
How does the Unplug to Thrive Program
Compare to Cognitive-behavioural Therapy
• Another influential therapeutic approach, Cognitive
Behavioural Therapy (CBT), has also been widely
applied in the treatment of addictive behaviours. It
is a form of psychotherapeutic treatment that aims
to help individuals identify and modify maladaptive
thought patterns that negatively influence emotions and
behaviours[32].AccordingtotheAmericanPsychological
Association (2017) [33], CBT is grounded in several core
principles: (a) psychological problems are partly rooted
in distorted or unhelpful patterns of thinking; (b) such
problems are also influenced by learned patterns of
maladaptive behaviour; and (c) individuals can acquire
more adaptive coping strategies, which in turn can
alleviate symptoms and enhance overall functioning.
Taking alcohol and substance use disorders for
examples, CBT typically incorporates two central
components: functional analysis and skills training [34].
Functional analysis involves examining the antecedents and
consequences of substance use, helping clients gain insight
into the emotional and cognitive triggers that contribute
to their behaviour. For instance, therapists may explore
the client’s thoughts, feelings, and situational context prior
to episodes of substance use. This process enables clients
to better understand the internal and external factors that
maintain their addictive behaviours. The second component,
skillstraining,focusesonhelpingclientsunlearnmaladaptive
coping strategies and acquire more effective behavioural
responses. In summary, clients are taught alternative ways
to manage high-risk situations and distressing emotions that
previously led to substance use.
WhileCBThasbeenwidelyappliedinaddictiontreatment,
including behavioural addictions such as problematic
smartphone use, it often conceptualizes addiction primarily
as a clinical problem to be treated. This problem-oriented
approach may have limitations, particularly when it does not
consider a client’s intrinsic motivation for change. Without a
sense that real life holds meaningful, rewarding experiences
worth pursuing, clients may lack the motivation to reduce
their addictive behaviours. In other words, when clients
discover sources of meaning, authentic relationships, and
emotionally rich moments in their real-life, their dependence
on smartphones may decrease naturally—not because they
are attempting to “treat” an addiction, but because they
come to recognize the richness and depth that life beyond
the screen has to offer.
The Unplug to Thrive program adopts a different
philosophical stance. It does not frame smartphone overuse
as a pathology to be cured, but rather as a continuum of
behaviouralengagementshapedbymodernlife.Theprogram
emphasizes the importance of cultivating positive emotions,
engagement, relationships, meaning and accomplishments
in real life. In doing so, it encourages clients to reassess the
role of smartphones in their lives and promotes healthier,
more intentional patterns of use. This preventive approach
suggests that as people experience greater well-being in the
real world, the relative appeal of excessive smartphone use
diminishes.
Furthermore, while CBT may effectively reduce
problematic smartphone behaviours, it does not necessarily
contribute to a more fulfilling life. In contrast, the Unplug
to Thrive program seeks not only to alleviate dependence
on smartphones but also to enhance the quality of life and
flourishing.
Limitations
The Unplug to Thrive program aims to help clients
develop awareness of and actively construct a meaningful
and authentic positive life as a substitute for the smartphone-
dominated world. By fostering the recognition that many
forms of well-being are uniquely derived from real-life
experiences—beyond what smartphones engagement can
offer—the program seeks to reduce clients’ attachment to
smartphone use. However, the program presents several
limitations. First, it does not directly address the underlying
issues associated with excessive smartphone use, such as
the causes of smartphone addiction, the negative emotions
that may arise from smartphone use, or the tendency to use
smartphones as a means of escaping life’s difficulties and
stressors. Second, the program relies on the clients’ capacity
for awareness of real-life experiences. For clients who have
been deeply immersed in the digital world, this capacity to
notice and appreciate the subtle positive aspects of daily life
may be significantly diminished. Third, the program does
not explicitly focus on reducing the maladaptive behavioural
patterns associated with smartphone addiction. Fourth, in
terms of target population, individuals with mental health
disorders may experience diminished psychological and
physiological functioning, leading to a weakened sense
of reality. As a result, they may struggle to engage in the
awareness and construction of a positive life, thereby limiting
the effectiveness of the intervention for this group.
Conclusion
This study offers a novel contribution to the field of
mental health and preventive intervention by reframing
smartphone addiction not merely as a deficit-based disorder,
but as a condition that can be addressed through the
cultivation of positive real-life experiences. The Unplug to
Thrive program emphasizes substitution over eradication

7
by encouraging individuals to redirect their attention from
compulsive smartphone use toward a more meaningful and
fulfilling life. Smartphone addiction should not be seen solely
as a problem, but as a signal—an invitation to unplug and
move more consciously toward thriving and flourishing.
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