Smartphones have become an integral part of our day-to-day lives, allowing us to stay connected with friends and family, work on-the-go, and access endless amounts of information. However, as our reliance on smartphones has grown, so too have the negative effects they can have on our mental health.
According to a 2021 survey by the Pew Research Center, 85% of U.S. adults own a smartphone, with 31% saying they are “almost constantly” on their phone. While the convenience of having a device that can do so much is undeniable, research shows that excessive smartphone use can have a number of negative impacts on our mental well-being.
One of the biggest negative effects of smartphone use on mental health is the impact it can have on our sleep. The blue light emitted by smartphone screens can disrupt our circadian rhythms, making it harder to fall asleep at night and leading to daytime fatigue. This can have a ripple effect on our mental health, with studies showing that poor sleep quality is linked to increased anxiety, depression, and stress (check out our previous blog post “How Sleep Affects Your Mental Health” to learn more about how healthy sleep habits are critical for our mental wellbeing).
In addition to affecting our sleep, excessive smartphone use can also lead to feelings of anxiety and FOMO (fear of missing out). Social media platforms like Instagram, Snapchat and Twitter can create a constant stream of notifications, making it difficult to disconnect and leading to a feeling of always needing to be “plugged in.” This can create a sense of pressure to constantly check our phones, leading to feelings of anxiety and stress when we can’t.
Another negative impact of smartphone use on mental health is the way in which it can interfere with our ability to be present in the moment. How many of us are guilty of being on our phones when sitting at a dinner table? It’s common these days to see groups of people out at a restaurant or coffee shop, all glued to their phones instead of interacting with each other. By constantly checking our phones, we’re missing out on opportunities for real-world connection and engagement, which can lead to feelings of loneliness and isolation. As humans, we crave and need to interact with one another because human well-being relies on intimate social connections. In a recent study published in Nature Neuroscience, it was reported that social interaction is a basic human need, just like food and water.
Finally, researchers found a correlation between smart phone use and depression. The more time teens spend on their phones, the more depressed they are. A study published in the Journal of Adolescent Health found that high levels of smartphone use were associated with increased symptoms of depression and anxiety in adolescents. This is thought to be due to a number of factors, including the impact of social media on self-esteem and the isolation that can result from spending too much time online. Increased smart phone usage also raises possible exposure to the emotional anguish of cyber bullying.
So, what can we do to reduce the negative effects of smartphone use on our mental health? Here are a few tips:
- Set boundaries: One of the easiest ways to reduce smartphone use is to set boundaries around when and how you use your device. Consider turning off notifications during certain times of day, like when you’re trying to focus at work or spending time with friends and family (sometimes our smartphones even prompt us to do this when an event is set in our calendar!). You can also set time limits on specific apps or use a screen-time tracking app to help you stay on track.
- Practice mindfulness: Mindfulness is the practice of being present in the moment and fully engaged with whatever you’re doing. By practicing mindfulness, you can help reduce the temptation to check your phone and stay focused on the task at hand. Consider taking a few minutes each day to practice mindfulness meditation or simply taking a few deep breaths before picking up your phone.
- Find alternative activities: Instead of turning to your phone as a default activity, try finding alternative ways to spend your time. This could include reading a book, going for a walk, or engaging in a hobby you enjoy. By filling your time with meaningful activities, you’ll be less likely to turn to your phone out of boredom or habit.
4. Create phone-free zones: Consider designating certain areas of your home or workplace as phone-free zones. For example, you might decide to leave your phone in a designated spot when you’re eating meals or spending time with your family. This can help create boundaries around your phone use and encourage more real-world connection and engagement.
- Connect in person: While smartphones can make it easy to stay connected with friends and family, they can also get in the way of real-world connection. Make an effort to connect with people in person whenever possible, whether that means scheduling a regular lunch date with a friend or joining a local club or group that interests you. By building meaningful connections with others, you’ll be less likely to rely on your phone for social interaction.
- Take breaks: Finally, it’s important to take regular breaks from your phone to give your mind and body a chance to recharge. Consider taking a digital detox weekend, where you spend time away from your phone and other screens. Or, simply make a habit of taking regular breaks throughout the day to stretch, take a walk, or simply disconnect from your phone and other devices. Perhaps you make a choice to leave your phone in a locker while at the gym, or in another room when you sit down to watch a movie. Small changes like this can grow healthy habits.
While smartphones have many benefits, we also have to keep in mind that they can also have serious negative effects on our mental health. From impacting our sleep to increasing feelings of anxiety and FOMO, excessive smartphone use can take a toll on our well-being. By setting boundaries, practicing mindfulness, finding alternative activities, creating phone-free zones, connecting in person, and taking breaks, we can reduce the negative effects of smartphone use and prioritize our mental health and well-being.
