Feeling Angry Sad Existential Science Says That A Smartphone Detox

Bonisiwe Shabane

-Dec 6, 2025, 9:05 PM

feeling angry sad existential science says that a smartphone detox

Feeling overwhelmed, stressed, or stuck in an endless cycle of doomscrolling? It might be time to take a break from your smartphone. A new study by the University of Texas at Austin suggests that limiting internet access on your phone for just two weeks can significantly improve mental well-being, mood, and focus. Researchers followed 467 participants aged 18 to 74, tracking their mental health and attention levels over a month-long period. The results were eye-opening: 91% of participants experienced at least one positive change, while 71% reported improved mental health, and 73% felt an overall boost in well-being. One of the most striking findings was the effect on mood.

Participants took a standard mental health survey assessing symptoms of anxiety and depression, and their responses showed notable improvements. The reduction in depressive symptoms was comparable to — or even greater than — those observed in studies on antidepressant medications. While this doesn't suggest that going offline is a substitute for medical treatment, it highlights the tangible benefits of reducing screen time. Additionally, not only did mental health improve, but participants also saw a noticeable boost in attention spans. Researchers found that their ability to focus on tasks increased significantly, with effects comparable to regaining a decade of cognitive sharpness. The study also revealed that stepping away from the internet led to better lifestyle choices.

Participants reported spending more time outdoors, engaging in hobbies, socializing, and even sleeping better. The longer they went without constant online distractions, the more these benefits compounded, creating a positive feedback loop. So, how can you cut back on screen time without feeling disconnected? Start small by taking short breaks, turning off notifications, or setting app limits. You can also schedule tech-free times during meals or before bed, try a digital detox for a day, or even switch to a basic phone. Finding offline activities like reading, exercising, or simply being present in the moment can help reinforce healthier habits.

While the internet is an integral part of daily life, this study proves that taking breaks from it can be a powerful tool for improving overall well-being. Maybe it’s time to put the phone down and experience life beyond the screen. If you have ever sworn off social media for a week or two because you sensed it was feeding your anxiety or dampening your mood, you may be on to something. A new study out last week in JAMA Network Open found that cutting down on social media use even for a week can significantly reduce mental health symptoms in young adults. It's part of a growing body of research that shows that taking breaks from scrolling and posting can be a mental health boon, especially for young people. For example, a recently published meta-analysis found that limiting social media is tied to a statistically significant boost in "subjective well-being."

Most studies on the impacts of social media ask users to recall how much time they spend on their phones or these platforms, as well as other aspects of their health like mood and... But that data is often unreliable, says psychiatrist John Torous, director of the Division of Digital Psychiatry at Beth Israel Deaconess Medical Center in Boston and author of the new study. If you find yourself mindlessly scrolling through social media, shopping apps, or news feeds late into the night, you're not alone. Smartphones have become an inseparable part of daily life, but new research suggests that even a short tech detox break can benefit your mental health. While smartphones have added many features to help improve mental health, a new study conducted by researchers at the University of Texas at Austin found that participants who blocked internet access on their smartphones... A staggering 91 percent of participants felt better after their short tech detox, with many experiencing a reduction in depressive symptoms comparable to taking antidepressant medication, the study claims.

Most Americans own a smartphone, and it's easy to forget that constant connectivity is a relatively new phenomenon. Unlike the early days of the internet, when access was limited to a desktop computer in a shared family room, today's internet is always within arm's reach. This shift has led to unintended consequences—including increased stress, anxiety, and reduced attention spans. This new study followed 467 participants, aged 18 to 74, over four weeks. During this time, the participants were required to take a short tech detox break by blocking the internet on their phones. In an era where Americans spend nearly five hours daily glued to their smartphones, new research reveals that taking a break from mobile internet access can significantly boost mental health, well-being, and cognitive function—with...

The groundbreaking study, published Tuesday in PNAS Nexus, found that blocking mobile internet access for just two weeks led to improvements in mental health that surpassed the typical effects of antidepressant medications. “Despite the benefits of this technology, there is growing concern that smartphone use could adversely impact cognitive functioning and mental health,” the researchers noted in their findings. The study, led by Noah Castelo and colleagues, aimed to provide concrete evidence about these effects. The month-long experiment involved 467 iPhone users who were asked to install an app that blocked mobile internet access while still allowing calls and texts. The study revealed a dramatic reduction in screen time from an average of 314 minutes to 161 minutes per day during the restriction period. The results were striking: 91% of participants showed improvement in at least one measured outcome.

Perhaps most remarkably, the enhancement in sustained attention ability matched what would be expected from erasing ten years of age-related cognitive decline. In today’s hyperconnected world, taking a break from the internet might seem impossible. However, a groundbreaking new study reveals that the benefits of a “digital detox” could be far more significant than previously thought. The research, published in PNAS Nexus, provides some of the most substantial causal evidence that blocking mobile internet access—even temporarily—improves mental health, well-being, and cognitive focus. “Smartphones have drastically changed our lives and behaviors over the past 15 years, but our basic human psychology remains the same,” study co-author and associate professor of marketing at the University of Texas at... Adrian Ward, told PsyPost.

“Our big question was, are we adapted to deal with a constant connection to everything all the time? With smartphones deeply integrated into modern life, concerns have grown over their potential adverse effects on mental health and cognitive functioning. While previous studies have pointed to correlations between heavy smartphone use and issues such as anxiety, depression, and attention deficits, causal evidence has remained elusive. If you are reading this on your phone, just consider giving up this privilege for three days. New research shows that this practice can significantly alter brain activity and lower your anxieties. Researchers from Heidelberg University and the University of Cologne in Germany asked 25 young adults to restrict their use of smart phones as much as possible for 72 hours.

Only essential communication and work-related activities were allowed. MRI scans before and after the experiment were done to determine changes phone hygiene had on neural patterns and activity. “Associations between changes of brain activation over time and addiction-related neurotransmitter systems were found,” the researchers wrote. During the scans run after 72 hours, the participants were tracked for their reaction to image prompts, including pictures of smartphones turned on and turned off, as well as neutral images like flowers. When phone images were shown, there were changes in parts of the brain linked to reward-seeking behaviour and cravings, indicating that phone dependence can be as addictive as nicotine or alcohol. However, cognitive tests showed no severe mood changes or craving despite the limited phone access.

Some volunteers had a happier mood but not significant enough for data. The three-day phone detox showed there was a noticeable reduction in stress and anxiety levels without too much sense of denial, according to Dr Shaunak Ajinkya, psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Mumbai. “Some participants initially experienced withdrawal symptoms, like restlessness and a compulsive urge to check their devices. However, after the first day, most reported feeling calmer and more present. The study showed that excessive smartphone use keeps the brain in a constant state of hyperarousal, contributing to chronic stress. Without this digital overload, our brains can relax,” he says.

Does digital detox work on young people?

Feeling Angry Sad Existential Science Says That A Smartphone Detox

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