A simple phone hack can improve mental health as much as antidepressants; Here's how

Ask anyone who is the one companion they cannot think of spending a day without, and their eyes will invariably be directed towards a non-living item - their mobile phone.Mobiles have become such an integral part of our lives that we can hardly imagine our daily lives without them. It’s the first thing we look for when we wake up, it’s the last thing we see before we say ‘good night’!However, blocking mobile internet for two weeks can enhance mental health, boost well-being, and improve attention spans.According to the Pew Research Center, 91% of Americans now own a cell phone with internet access, a significant increase from just one-third in 2011. Another study reports that, on average, people spend 5 hours and 16 minutes per day looking at their screens.This surge in smartphone use has fueled growing concerns about its psychological impact. A 2022 Gallup Poll found that 58% of American smartphone users—including 80% of those under 30—worry they spend too much time on their devices.New research by Adrian Ward, associate professor of marketing at Texas McCombs, validates those worries and suggests a remedy.In a controlled experiment, Ward found that just two weeks of blocking mobile internet from smartphones improved three dimensions of psychological functioning: mental health, subjective well-being, and attention span.As per Ward, “Smartphones have drastically changed our lives and behaviors over the past 15 years, but our basic human psychology remains the same. Our big question was, are we adapted to deal with constant connection to everything all the time? The data suggest that we are not.”Ward conducted the study with an interdisciplinary team of experts in psychology, psychiatry, and consumer behavior, including Noah Costelo of the University of Alberta, Kostadin Kushlev of Georgetown University, Michael Esterman of Boston University, and Peter Reiner of the University of British Columbia.The researchers conducted a four-week randomized controlled trial in which 467 participants, with an average age of 32, were asked to install an app on their smartphones. The app blocked all internet access, including browsers and social media, and only allowed calls and text messages. The participants could still access the internet through computers at home, work, and school, but they were no longer constantly connected to the online world.To assess the effects of the intervention over time, participants were randomly split into two groups. One group activated the app for the first two weeks and then got internet access back. The other blocked the internet during the latter two weeks.Using both self-reported assessments and objective computer-based tests, the researchers measured participants’ psychological functioning at the beginning, middle, and end of the four weeks.Overall, it was found that blocking mobile internet for two weeks led to notable improvements in mental health, subjective well-being, and sustained attention.Key takeaways:91% of participants improved on at least one of the three outcomes.71% of participants reported better mental health after the internet break than before it.The average degree of improvement in symptoms of depression was larger than that reported in multiple studies of antidepressant medications.Attention spans improved by an amount equivalent to reversing 10 years of age-related cognitive decline.The benefits of blocking mobile internet seem to increase over time. Experience-sampling data showed that people felt progressively better day by day during the intervention period.As per Ward, these effects on psychological functioning can be explained by how blocking the mobile internet affected participants’ daily lives. Rather than watching more TV or movies, they “increased time spent in the offline world. That’s doing hobbies, talking to people face-to-face, or going out in nature. They got more sleep, felt more socially connected, and felt more in control of their own decisions.”Not using your phone can lead to several benefits including reduced stress and anxiety, increased mindfulness and presence in the moment, deeper connections with others, improved focus and concentration, better sleep quality due to reduced exposure to blue light exposure, more time for meaningful activities, and potentially enhanced creativity and critical thinking skills.Key benefits:Mental well-being: Less exposure to social media comparisons and notifications can decrease anxiety and improve overall mood.Increased focus: By limiting distractions, you can better concentrate on the tasks and activities at hand.Improved social interactions: Being fully present in conversations with others without checking your phone can deepen connections.Mindfulness practice: Taking time away from your phone encourages you to be more aware of your surroundings and present moment experiences.Better sleep: Reducing blue light exposure from your phone screen before bed can improve sleep quality.Enhanced productivity: Dedicated time without phone distractions can lead to increased efficiency in completing tasks.Physical activity: More time spent outdoors and engaging in physical activities without the temptation to check your phone.