If you are spending too much time on your smartphone, scientists have a list of 10 solutions that can help you reduce screen time. Experts from McGill University in Canada say that small and effective changes can help mitigate smartphone addiction and mental health issues such as depression. Experts reported that in trials, individuals who followed the strategies reduced their screen time, felt less addicted to their phones, and improved their sleep quality. Among the ten strategies are: changing the phone screen to "grayscale" so that it appears in black and white, and disabling facial recognition as a method to unlock the screen. The black-and-white screen makes looking at smartphones less satisfying compared to the bright colors of app icons.
Other effective methods include using a computer instead of a smartphone for internet browsing and keeping the phone away from the bedroom to avoid the temptation to pick it up when we are supposed to be sleeping. The study's authors warned that "problematic smartphone use" has been increasing worldwide over the past decade. They state in their paper published in the International Journal of Mental Health and Addiction: "Combining various behavioral strategies can create a viable and effective intervention to reduce smartphone usage. Our findings could be beneficial for phone manufacturers and app developers interested in improving digital wellness."
The researchers conducted previous studies to compile a list of 10 simple strategies referred to as "nudges." Some strategies involve settings that can be activated for iOS and Android systems, while others relate to our physical interactions with our devices. The team ranked the ten strategies as those most likely to be the easiest and most effective near the top. Number one is reducing unnecessary notifications, which can lower stress according to previous studies.
Although the ten strategies had already been identified through prior research, McGill University researchers wanted to test the effectiveness of each themselves. They recruited over 100 participants to follow one of the strategies for two weeks. Initially, each participant reported their smartphone usage levels, well-being, and perceptions. This data was compared to a follow-up assessment shortly after the end of the two weeks. The results showed a decrease in "smartphone use problems," screen time, and symptoms of depression, as well as improved sleep quality.
The lead author of the study, Jay Olson, a postdoctoral researcher at McGill University, stated: "Most participants spent four to five hours a day on their phones. This intervention reduced that by about an hour a day, sometimes freeing up the equivalent of a full-time workweek in a month." Experts found that participants generally reported spending this extra free time on studying, hobbies, or socializing.
Regarding how well they adhered to the strategy they chose, participants were more likely to comply with reducing notifications but were less likely to maintain their screens in grayscale or leave their phones at home. Earlier this year, experts at McGill used global data on smartphone usage from nearly 34,000 participants to determine the worst-performing country. They found that China, Saudi Arabia, and Malaysia registered the highest rates of smartphone use, while Germany and France reported the lowest.
