Having too many pictures and unread emails on your phone could mean you have this mental disorder

Does this ring a bell?

If your phone contains thousands of photos you have to swipe through to find what you need, or your phone storage is always full because you’re reluctant to delete anything, even unread emails, you might be a digital hoarder.

Hoarding disorder—which is often related to obsessive-compulsive disorder and is believed to affect about 2.5% of Americans—is defined as persistent problems parting with possessions even if they have little or no value.

Digital retention is characterized by excessive accumulation of digital files such as emails, photos, texts or memes. Getty Images/iStockphoto
Digital keepers may feel emotionally attached to their computer files and struggle to organize or delete them, leading to stress and anxiety. Getty Images

Digital retention is characterized by excessive accumulation of digital files such as emails, photos, texts or memes. The smartphone user may feel emotionally attached to computer data and struggle to organize or delete it, leading to stress and anxiety.

“It’s about the fear that you might need this information at some point in the future and yet you don’t have access to it and not knowing where to find it,” said Dr. Emanuel Maidenberg, a clinical professor of psychiatry and biobehavioral sciences at UCLA’s David Geffen School of Medicine, told CNN last week.

So how do you know if you have a problem? Researchers have identified four types of digital collectors.

First are “collectors”, which have a well-organized file system and don’t get overwhelmed easily.

Then there are the “accidental hoarders”, who do not want to store unnecessary data, but do not know how to manage it.

There are also “directive hoarders,” who hold data on behalf of their company and have no personal connection to it, and “anxious hoarders,” who emotionally store information just in case they need it later.

Experts gave CNN three tips for managing and clearing digital clutter from your life.

Limit non-essential information

Deleting unread messages can go a long way in managing digital clutter. Getty Images

Recent research found that the average smartphone user has around 80 apps installed on their phone, but only uses around 30 per month.

Delete unused apps, unsubscribe from unnecessary newsletters and notifications, and clear your inbox of unread or irrelevant emails.

Set digital boundaries to maintain mental health

If you’re feeling overwhelmed by your inbox, take a break or a “digital detox” day. Getty Images

The average American spends approximately seven hours online each day.

Limiting email and social media use and scheduling “digital detox” days can reduce stress, increase focus and even improve sleep.

Throw in a little each day

Create a system for managing your digital files and start by exhausting a little each morning. Getty Images/iStockphoto

Dr. Susan Albers, a clinical psychologist at the Cleveland Clinic, recommends spending a few minutes each morning deleting emails, texts, and other notifications. Keeping only what is absolutely necessary can help digital hoarders feel less overwhelmed.

“We all deal with digital clutter more than we think we do,” Albers told CNN, “and I think (decluttering) is a simple way, if we put some time into it, that has huge benefits in terms of our productivity and overall happiness.”

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