Reducing smartphone use by just 90 minutes each morning could significantly improve mental and physical health, according to research highlighted by BBC Radio 4's Just One Thing with Michael Mosley. Studies show that limiting social media to 30 minutes a day reduces loneliness, depression, and anxiety, while keeping phones out of earshot lowers anxiety during tasks.
A Swedish study of 7,000 young adults found that sending fewer texts was linked to less neck and upper back pain. Korean researchers reported that spending four or more hours daily on a smartphone leads to poor posture and reduced respiratory function. However, total abstinence is not necessary; a German study of 619 adults found that reducing daily use by an hour brought lasting benefits, including less anxiety and greater life satisfaction, even three months later.
The mere presence of a phone can impair cognition. Dr Adrian Ward from the University of Texas at Austin conducted an experiment where students placed their phones on a desk, in a pocket or bag, or in another room. Those with phones on the desk performed significantly worse on cognitive tests, even without using them. “Any time your phone is nearby, it attracts our attention, using up limited cognitive resources,” Dr Ward explained. Turning the phone off does not help, as the sight still reminds users of potential distractions.
Multitasking with a phone is a myth, Dr Ward added: “You can’t think about two things at once – only switch quickly between them, with a switching cost.” To improve focus, he recommends creating phone-free periods, especially before bed, and leaving the phone out of sight during work or walks. “We should think about how we can reap the most benefits while avoiding the most harms,” he said.
