Reducing daily smartphone use by as little as one hour can yield significant improvements in well-being, physical activity, and even reduce tobacco consumption, according to recent research. The findings suggest a moderate approach to digital detoxing may be more effective than complete abstinence.
Researchers divided participants into three groups to study the impact of smartphone usage on lifestyle factors. One group completely refrained from using their smartphones for a week, another reduced their daily usage by one hour, and a control group maintained their regular habits. Participants were assessed on their well-being, smoking habits, and physical activity levels before, immediately after, and again four months following the study.
The results indicated that both groups—those who stopped or reduced their smartphone use—reported improved well-being, increased physical activity, and decreased tobacco use immediately after the study period. These benefits proved durable, with participants continuing to experience positive effects months later. Specifically, members of the abstinence group used their smartphones an average of 38 minutes less per day than before the study, while those who simply reduced their usage cut back by 45 minutes daily.
“It is not necessary to completely abandon your smartphone,” confirmed Julia Brailovskaia. The study also showed an increase in time dedicated to physical activity alongside a reduction in symptoms of depression and anxiety, as well as nicotine consumption.
The findings suggest that a measured reduction in smartphone use—decreasing consumption by an hour—may be more beneficial than attempting complete abstinence. This research arrives as concerns grow regarding the potential negative impacts of excessive screen time on mental and physical health, a topic increasingly relevant to workplace productivity and employee wellness programs.
