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A month-long randomized control trial has provided compelling evidence that reducing smartphone usage for internet access can make people happier and more focused. The study, conducted by Noah Castelo and colleagues, was recently published in PNAS Nexus and highlights the positive effects of digital disconnection on mental health and cognitive functioning.
The Study
On average, Americans spend nearly five hours a day on their smartphones, and half of them worry about excessive usage. Castelo and his team sought to investigate whether constant smartphone-based internet access negatively impacts mental well-being and cognitive abilities.
The researchers recruited 467 participants through Prolific.co, an online labor pool, and asked them to install an app on their iPhones that completely blocked internet access. The participants were split into two groups: one had their internet blocked for the first two weeks, while the other functioned as a control. In the second half of the experiment, the groups switched roles.
Key Findings
Despite initial enthusiasm, only 266 participants followed through with installing the app, and just 119 maintained the internet block for at least 10 days. However, the findings were significant:
- Smartphone screen time dropped from an average of 314 minutes per day to 161 minutes per day.
- Participants who experienced reduced screen time reported significant improvements in subjective well-being and mental health.
- Sustained attention ability showed measurable improvement, with the effect equating to erasing 10 years of age-related cognitive decline.
- Symptoms of depression improved to a degree greater than the average effect of pharmaceutical antidepressants.
- Even after two weeks of regaining full internet access, those who had initially blocked their smartphones continued to experience better mental health and well-being.
Why Disconnecting Helps
The researchers suggest that the benefits stem from several factors, including:
- Increased time spent in the offline world
- Reduced media consumption
- Greater social connectedness
- Improved self-control
- Enhanced sleep quality
These findings suggest that consciously reducing smartphone use—particularly internet access—can have a lasting positive impact on mental health and cognitive performance.
Conclusion
As digital technology continues to shape modern life, studies like this emphasize the importance of mindful smartphone use. While completely blocking internet access may not be feasible for everyone, taking breaks from screens and engaging more in offline activities could lead to better focus and overall well-being.
Disclaimer: This article summarizes research findings and does not constitute medical or psychological advice. Individuals experiencing mental health issues should seek professional guidance before making lifestyle changes.
