Study: Taking a Digital Detox Improves Well-Being and Attention Span
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross Blue Shield of Michigan.
Taking even a short break from social media can improve well-being and attention, according to a new, small study published in PNAS Nexus in February.
About 90% of Americans own a smartphone and log up to five hours of screen time daily. And about half of these Americans worry they are on their phones too much.
Here’s a look at the study and what taking a break from the internet on your phone could do for you.
How a break from smartphones improves well-being
The PNAS Nexis study was a randomized controlled trial to look at the relationship between smartphone use and cognitive and mental well-being.
The participants used an app to block the internet on their phones for two weeks. While they could make calls and send texts, they couldn’t access social media or other apps. These participants could use the internet on computers or tablets during the 14 days. Using the internet on the phone is more mindless and compulsive than on a computer, according to the researchers.
At the start of the study, the participants averaged 314 minutes a day on their phones, and that dropped to 161 minutes at the end. Without access to the internet, the study participants spent more time with loved ones, exercising and being in nature.
More than 90% of the individuals in the study reported improvements in at least one of the following areas:
- Increased attention span
- Mental health
- Well-being
While not all 467 study participants made it 14 days, they still reported improvements in their well-being, and many participants reported positive effects of the digital detox after the study. The size of the study is small and the mood results are self-reported, but the researchers measured more than 50% of the participants improved their ability to sustain their attention.
Other studies have also found a link between increased smartphone use and worsened cognitive functioning and well-being. Increased screentime leads to worsened test scores in children, and a 2023 study found too much screen time combined with multitasking is associated with worse executive functioning. Excessive smartphone use can also lead to symptoms of depression, anxiety, stress and poor sleep quality.
How to manage smartphone use
You don’t need to completely block internet access on your phone to get benefits. There are many ways you can keep your phone in your life while also giving yourself breaks from it.
First, take inventory of how much time you spend on your phone, especially mindless scrolling. Note when this interferes with other tasks, including socializing, hobbies, exercising and chores.
Try taking regular breaks, whether it’s no smartphone use for one day a week, on evenings after 5 p.m., or a complete weeklong break from social media.
Explore the settings on your phone to turn off notifications for most apps and block access to apps after a certain amount of time. You could also remove certain apps from your phone and access them via computer or tablet.
Focus your attention on other things that don’t involve your phone or at least don’t require internet access. Spending focused time with loved ones, exercising, engaging in hobbies and being in nature are all ways to improve your mood and well-being.
These approaches can change over time and with your needs, and you may find you want to return to a break every so often. There isn’t one right way to manage a smartphone, but giving your brain breaks from scrolling and digital input may help you feel better.
Image: Getty Images
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