Reducing smartphone use by just one hour yields more sustainable results than complete abstinence, promoting long-term benefits like lower usage intensity and improved life satisfaction.
Moderating smartphone use not only reduces screen time but also positively influences other behaviors, such as a decline in smoking, by fostering a sense of control and agency.
Deep dives
The Flaw of Digital Detox
Attempting a digital detox through extreme measures like switching to a basic phone failed to address the underlying issue of distraction. A study revealed that reducing daily smartphone use by just one hour generated more sustainable results than complete abstinence. The abstinence group showed temporary positive effects that did not last, while the reduction group experienced long-term benefits such as lower smartphone usage intensity and improved life satisfaction.
Impact Beyond Screen Time
Reducing smartphone use not only affected screen time but also had unexpected positive influences on other behaviors. Smokers in the reduction group saw a decline in smoking behavior, highlighting the broader impact of moderating smartphone use. This shift in behavior was attributed to a sense of control and agency gained through reducing screen time.
The Power of Moderation
The study emphasized the importance of controlling attention and time management when using smartphones. By limiting daily smartphone use, individuals can appreciate screen time more consciously and allocate time for offline activities. This moderation approach fosters a healthier relationship with smartphones, promoting conscious usage in alignment with personal values.
I once tried a digital detox. It failed miserably.
When I realized I was distracted during quality time with my daughter, I blamed my smartphone and made some extreme changes.
I replaced my smartphone with an old-school flip phone so I couldn’t be tempted to use email, Instagram, and Twitter. But I found it too difficult to get around without GPS and the addresses saved inside my calendar app. I missed listening to audiobooks while I walked, as well as all the other handy things my smartphone could do.
Nir And Far, a podcast about business, behaviour and the brain by Nir Eyal. If you enjoy this podcast, please subscribe on iTunes and leave an iTunes review. It will greatly help new listeners discover the show. Please visit my website Nir and Far for other info about my writing, books and teaching: http://www.nirandfar.com/