Positive Effects of Reducing Smartphone Usage on Mental Health

Key Points A recent study found that reducing smartphone usage moderately can improve mental well-being.

Mindful monitoring of how smartphone usage affects you can lead to positive behavioral changes.

Complete abstinence from smartphone use was not found to be as beneficial for mental health.

Worldwide, over six billion people use smartphones, and that number continues to rise yearly. These devices are used extensively for various tasks, from communication to entertainment.

Despite their convenience, excessive smartphone use can adversely affect mental health. Studies have linked it to impaired cognition, impulsivity, sleep disturbances, and social media addiction among teens.

However, a study published in the Journal of Experimental Psychology: Applied offers a different perspective. It suggests that even minor adjustments in smartphone usage can make a significant difference in mental well-being.

According to Yalda Safai, MD, MPH, a psychiatrist in New York, "conscious and controlled changes of daily time spent on smartphone use can contribute to subjective well-being—fewer depressive and anxiety symptoms, less problematic use tendencies, more life satisfaction—and to a healthier lifestyle, [including] more physical activity, [and] less smoking behavior, in the longer term.”

Moderating Smartphone Usage for Optimal Mental Health

This study, conducted by German researchers from April 2019 to November 2020, involved over 600 participants aged 18 and older. They were randomly divided into three groups. One group abstained from using their smartphones for a week, another reduced their usage by one hour daily, and a third group continued their usual smartphone use.

After one month and again after four months, participants were questioned about their lifestyle habits, physical activity, cigarette smoking, and signs of depression or anxiety.

The results indicated that complete smartphone abstinence was not necessary for improved mental health but reducing usage had a positive impact.

"The findings of this study indicated that a reduction of smartphone use by one hour per day for one week resulted in long-term reduced smartphone use, as well as reduced depression and anxiety, and improved physical activity and life satisfaction,” explains Jennifer Katzenstein, PhD, ABPP-CN, Director of Psychology, Neuropsychology and Social Work, Co-Director of the Center for Behavioral Health at John Hopkins All Children’s Hospital.

The study highlights a "sweet spot" for smartphone use regarding mental well-being. Both total abstinence and continued problematic use were less beneficial than a one-hour daily reduction sustained over time.

Implementing Meaningful Reductions in Smartphone Usage

Smartphone usage varies among individuals, but self-control is a valuable tool for making a difference in mental health.

"Monitoring your usage and being mindful of it can have a significant impact,” Dr. Katzenstein emphasizes. “Putting yourself on a ‘social media diet’ or a ‘smartphone diet’ can help reduce overall smartphone usage, even if you just try to do it for one week.”

Experts recommend paying attention to how you feel while using your smartphone. If it makes you feel stressed, hurried, or anxious, it might be time to scale back.

To replace smartphone use, you can engage in other enjoyable activities like reading, exercising, spending time with loved ones, or pursuing personal interests. This shift in focus can help you appreciate the beauty and joy of the world around you.

“A small change in our behavior can result in a big impact to our overall mental health and how positively we feel about our lives, as well as the health behaviors we engage in,” Dr. Katzenstein concludes.