A year ago, Jonathan Haidt, co-author of the New York Times best-selling book The Anxious Generation, argued that constant internet access via smartphones has profoundly altered young people’s daily experiences and developmental pathways. This sparked a debate about the role of social media and the internet in mental health. Now, new research suggests reducing screen time may offer surprising benefits.
A recent study by the University of Alberta and Georgetown University found that blocking internet access on phones for just two weeks significantly improved participants’ mental health, self-control, and sleep habits. Astonishingly, the mental health benefits surpassed those typically associated with antidepressant medication.
The Impact of Excessive Screen Time
The study reinforces existing concerns about excessive screen time. The research, published in PNAS NEXUS, demonstrated that cutting screen time in half led to tangible improvements in mental health, sustained attention, and overall well-being. This echoes the 2023 advisory from the US Surgeon General, which highlighted the addictive nature of smartphones and recommended strategies for limiting their use.
The experiment involved over 400 participants from the US and Canada, with an average age of 32. By blocking internet access (while allowing calls and texts) for two weeks, average screen time decreased from over five hours to just under three hours daily.
One of the most remarkable findings was the improvement in mental health, particularly among individuals experiencing depressive symptoms. The researchers noted that reducing screen time had a more significant positive impact on mental well-being than the average effect observed in studies of antidepressant medications.
Real-World Benefits of Disconnecting
The relationship between smartphone use and physical and mental health is complex. Studies have linked excessive smartphone use to depression, impaired social and emotional functioning, and sedentary behavior, a major risk factor for heart disease. Ironically, these same devices can also promote healthy habits through fitness tracking and other tools.
The positive changes observed in the study were comparable to the benefits of cognitive behavioral therapy. Over 70% of participants reported improvements in mental health and well-being. Nearly 58.5% experienced increased sustained attention, likely due to reduced exposure to the internet’s attention-grabbing content.
Beyond quantifiable metrics, participants also exhibited positive behavioral changes. They reported increased socialization, time spent in nature, engagement in hobbies, and more exercise. Improvements were noted in self-control, social connections, time management, and sleep quality. Previous research has linked excessive phone use to poor sleep, depression, anxiety, and stress, further supporting these findings.
Importantly, even participants who didn’t fully adhere to the two-week internet restriction still experienced some benefits. This suggests that any reduction in constant online connection can positively impact psychological well-being.
Managing Screen Time in a Connected World
While a two-week digital detox might not be practical for everyone, the study highlights the role of social media in screen addiction. The fear of missing out (FOMO) and the distracting nature of these platforms make it challenging to disconnect. Fortunately, tools are available to help manage screen time.
Android’s Digital Wellbeing suite offers features like screen time widgets, app timers, bedtime routines, and focus mode. iPhone’s Screen Time dashboard allows users to monitor usage, set app limits, and schedule downtime. Social media platforms also provide parental controls and usage tracking features.
Dr. Brian Boxler, MD, emphasizes the importance of setting boundaries around smartphone use, similar to rules for watching television. He advocates for establishing clear guidelines for when and how long smartphone use is permitted to avoid missing out on real-life experiences.
