Smartphones and Mental Health: Less Screen Time, More Bliss

Smartphones can affect our mental health in both negative and positive ways, but lessening screen time can help create more bliss. Our technology can be great for connecting with remote friends and family, keeping up with the news, learning, or convenient shopping. However, smartphones can also become a source of anxiety: we can fear we’re missing out, put ourselves into a downward spiral of social media and news negativity, or constantly work rather than taking much-needed rest. Screen time before bed can also make sleeping difficult and lack of sleep negatively impacts mental health.

Instead of using a smartphone when you’re feeling down, try these two interventions. 

1. Improve Mental Healthy by Replacing Smartphone Interactions with Real Ones

When our mental health is challenging, we often feel a desire to connect with other people in some way. Many of us don’t want to reach out, though, due to fear of judgment, paralyzing depression, or simply introversion. Social media often appears like a perfect solution. 

However, if you’re already having a difficult day, your smartphone can instead create the feeling of a wider chasm between you and everyone else. Instead of absent-mindedly scrolling through websites, use your phone’s telephone function and call a friend. Meet up with that person if you can, or simply ask about your friend’s day. You don’t need to talk much about yourself and you’ll likely leave the call with a blissful smile on your face. 

You get bonus points for learning something new about your friend.

2. Leave Your Smartphone at Home to Elevate Mental Health

Turn your phone off completely to cut off the screen time loop, which is likely affecting your mental health. Then, go for a walk without any devices. Pay extra attention to your breathing, your steps, and your surroundings. A walk without a smartphone even around the immediate neighborhood can set your day in a different direction; simply changing your surroundings and removing the distraction can give you a burst of energy or an inspiration to get back to work or to other productive tasks.

This walk may even put you in contact with another passerby. You can further your goal of real interaction by saying hi to or smiling at someone else. This type of basic interpersonal connection is more difficult with a smartphone in your hand, so you’re setting yourself up for success on multiple accounts in this way. 

Try these two methods of interrupting the smartphone screen time cycle and see how it can improve your mental health.