The Surprising Mental Health Benefits of Taking a Break from Your Smartphone

It added that researchers found through experiments that staying away from smartphones for just two weeks is beneficial. Adrian Ward, a psychologist at the University of Texas, said: “We found that people experience better mental health.”

Researchers reached this conclusion after conducting a study involving 467 participants aged between 18 and 74. The study lasted for a month to test the hypothesis that constant connectivity to everything, all the time, has unintended consequences.

The Hidden Impact of Smartphone Use on Mental Health

While more than 90% of Americans own a smartphone, we tend to forget that having an advanced computer connected to the internet at our fingertips 24/7 is a relatively new phenomenon.

The researchers measured three different outcomes—well-being, mood, and attention—at the beginning, middle, and end of the four-week study. While 91% of participants showed improvement in at least one category, 71% reported better mental health after the break compared to before, and 73% reported improved overall well-being.

Participants completed a questionnaire that doctors often use to assess symptoms of depression and anxiety. It included questions such as: “How often in the past week have you felt little interest or pleasure in doing things you usually enjoy?” The participants’ responses indicated significant improvements in mood.

One of the surprising findings was that the reduction in depression symptoms was on par with—or even greater than—the reductions documented in studies on individuals taking antidepressant medications.

Noah Castillo, an assistant professor at the University of Alberta in Canada and the lead author of the study, said, “The magnitude of these effects is greater than we expected.”

Of course, for some individuals, medication is essential for treating mental health conditions, and the researchers do not suggest that reducing internet usage is a substitute for it.

Additionally, disconnecting from the internet on their phones improved participants’ attention spans. Castillo stated, “The effects on attention were as significant as if participants had become ten years younger.”

He added, “This study is one of the first experiments to provide causal evidence that reducing the time spent on a smartphone brings all these important benefits.”

Experts’ Tips for Reducing Smartphone Usage:

Take Short Breaks:

Since most of us cannot completely disconnect from the internet while working, it is recommended to take short breaks and use them for activities such as walking, even for a few steps.

Consider a “Digital Detox”:

Choose one day a week where you and your family turn off your phones, except for necessary communication. Alternatively, set specific times—such as during meals or in the evening after work—to engage in face-to-face interactions with family or friends.

Turn Off Notifications:

Experts also recommend disabling notifications and using apps to limit time spent on social media. Making it slightly more difficult to access apps you are addicted to can help reduce usage.

Try a Basic Phone:

If you are really looking for a change, consider switching to an older phone, similar to the ones many of us used in the past. This way, you can still make calls and send text messages without the temptation of browsing the internet.

Choose a New Offline Activity:

It is advisable to develop new habits that do not involve the internet, such as picking up a new hobby or scheduling regular phone calls with a friend.