IN the late 1800s, just when the railroad had arrived in his town, American naturalist Henry David Thoreau said, `Men have become tools of their tools.` The quote has since evolved into `people have become tools of their tools` (earlier, women had not yet become `people` in the eyes of the law in the US) but the sense of it endures. Technology always carries costs and if one is not careful or self-aware enough, it can enslave rather than empower.

In recent times, Thoreau`s words have been used to refer to people and their smartphones. It would not be incorrect to say that, for many, the most enduring relationship in their lives is the one they have with their phones. They turn to their smartphones for advice, support, entertainment, escape and work. It is a one-stop shop for almost every human need. Yet in becoming so, the smartphone has also become the master. It is not always we who command the phone often, it is the other way around. Smartphones trap users in loops of anticipation and repetitive behaviour, rewarding them with small doses of dopamine, just enough to keep them hooked. Research published in Psychology Today shows that people interrupt tasks at the sound of alerts and grow anxious when they stop hearing notifications for emails or texts.

The constantinterruption has changed the way we interact with others. Think back to your most recent conversation with a friend, or a meeting at work.

Chances are, it included someone checking their phone mid-sentence or glancing down to send a text while you were still speaking. Whether it`s the dinner table, a commute, or an attempt to focus, the present is regularly pierced by the plaintive pings of a phone. Human connection, when it does happen, is diluted our minds are elsewhere, our attention is fragmented. Even in the presence of others, we are often preoccupied with those who are not there. Neuroscientists have long warned of the cognitive costs of such distraction. As early as 2006, studies found that constant interruptions impair our ability to focus deeply weakening the very brain circuits that support concentration and thoughtful problem-solving.

A 2025 study published in Communications Psychology by Japanese researcher Yusuke Haruki found that extensive smartphone usage is also producing adverse physiological effects. The study observed two groups of Japanese young adults: while some could shut out distractions and focus, others experienced increased heart rate and stress responses simply from having a phonenearby, especially when notifications sounded. This data especially deserves the attention of parents who assume that ifone childcanhandle havingtheirphone nearby during schoolwork, all their children must be equally capable.

Regardless of age, we must pay closer attention to the physiological and emotional toll that smartphones exact. The constant expectation of a new email, text or WhatsApp message disrupts our emotional regulation. It also corrodes the quality of family life. When parents and children are engrossed in their own digital bubble, they are unable to build a shared world. This undermines the foundation of familial trust, mutual learning and emotional stability that strong relationships require.

Family remains central in Pakistan, but it is often taken for granted. Smartphones do offer obvious benefits, especially in connecting families split across borders.

But this utility is being exploited. App developers, advertisers and tech plat-forms profit from keeping us glued to our screens. If you find it difficult to disengage from your phone, it`s fair to say you too have become a tool of your tool.

As the digital age deepens, we must cultivate healthier digitalhabits. That means using technology with intention rather than frenzy. Instead of embracing every new app or tool uncritically, we must ask: what is its purpose? What limits should we set? Even the expectation of being constantly available to friends, colleagues or family creates stress and fragments our time. We need moments free of screens, where we can read books, immerse ourselves in creative work, or simply sit with our thoughts, undisturbed by pings and pop-ups.

Now that smartphones have been with us for over 25 years, it is time to take stock. They have undoubtedly improved our lives providing instant access to knowledge and bridging vast distances.

But they have also cluttered our minds with trivia, clickbait and the ceaseless intrusions of people who should not have unfettered access to our time and attention. Let us not, in Thoreau`s prescient words, become tools of our tools. We owe ourselves a more mindful relationship with the devices in our hands.

The wnter is an attorney teaching constitutional law and political philosophy rafia.zakaria@gmail.com