Do you actually know how long you use your mobile phone every day? — AFP
BERLIN: We are all using our smartphones much more than in the past, but there are growing indications that less screen time could really improve our mental health.
Spending less than two hours on our smartphones could noticeably improve our well-being, according to the latest science.
You may notice improvements within three weeks, says the research team at the University of Continuing Education Krems, in Germany.
"For the first time, we were also able to show a causal relationship between smartphone use and mental health," says study leader Christoph Pieh, a professor of Psychosomatic Medicine and Health Research in Krems.
The team looked at two groups of people using their smartphone every day – one using their phone for a maximum of two hours a day and the other for an average of 4.5 hours a day.
After three weeks of the randomised controlled study, the results were clear: depressive symptoms were down by 27%, stress decreased by 16% and people's sleep quality improved by 18%. Overall, their general well-being increased by 14%.
"We are in the medium effect range as far as depressive symptoms are concerned," says Pieh, adding that this is considerable, but further research is needed.
However, most participants started using their smartphones more again after the three weeks; only those who were very disciplined about sticking to the two-hour limit spent less time on their mobile phones afterwards, Pieh says. That latter group continued to benefit from the positive effects.
We are recommended to limit our screen time to two hours a day but hardly anyone sticks to it, not even me, says Pieh. "The challenge lies not only in reducing screen time, but also in sustainably changing usage behaviour."
Some tips if you want to enjoy the same benefits:
1. Check and limit your screen time:
Do you actually know how long you use your mobile phone every day? When asked to make a guess, most people imagine they spend significantly less time on their phones than they actually do, according to a recent survey commissioned by Vodafone. If you want to find out the answer to this first question, try this:
Many operating systems offer the option of documenting screen time or setting limits. If you are an iPhone user (from iOS 12) you can find the "Screen time" function in your settings. In Android settings, such as Samsung, you can find it under "Digital Wellbeing & Parental Controls."
That shows you how long you have used your device today or on average over the week. Once you have a picture of how much time you actually spend using your phone, you can consciously start to reduce it, also using your settings. There are also apps that show you how often you look at your phone.
2. Be aware of how you use your mobile phone and the costs
The second question you might want to ask yourself is why you use your phone. Are you compensating for boredom, asks Pieh. Then figure out what you are losing by using your phone so much – is it making you stressed, say?
"And above all, what is the cost of all that lost time? If we assume an average use of three and a half hours, which is normal for young people, then that mobile phone screen time is equivalent to around 10 years of life," Pieh says. "Think about it: what can you do in 10 years?"
You and many other people can likely think of plenty you can do in a decade – and yet many of us struggle to use our smartphones less.
Not surprisingly, as smartphones and apps are designed to keep our attention. And it is also partly due to habit. And changing habits is hard work, he says.
Many respondents in the Vodafone survey say they are longing for a better "phone-life balance," even if most struggle to achieve it. Meanwhile the researchers are set to begin a follow-up study to investigate the long-term effects in more detail. – dpa/Tribune News Service
Unlock 30% Savings on Ad-Free Access Now!
