A recent Gallup poll presents a pair of contradictory findings on smartphones: They both improve people’s lives and distract from them.
The percentage of U.S. adults struggling with smartphone overuse has increased from 39% to 58% since 2015. The problem is most pronounced among young adults ages 18-29, 81% of whom say they use their phones too much. Of all users, 12% say it has made their lives worse, twice as many as in 2015.
Still, two-thirds still agree smartphones have improved their lives, at least a little. The high percentage of people who say that smartphones have both improved their lives and taken up too much time reveals the complex nature of our relationship to technology. Social media overuse is strongly linked to increased depression and anxiety. One study found excessive smartphone use is tied to “difficulties in cognitive-emotion regulation, impulsivity, impaired cognitive function, addiction to social networking, shyness and low self-esteem” in young adults.
The average adult spends four hours and 48 minutes using apps on his or her phone daily, according to a report by App Annie earlier this year. Seven of every 10 minutes are spent on photo, video, and social media apps, TikTok being the most popular right now. Yet many studies affirm the danger is not in smartphones, but in the way they are used.
A recent study in the Journal of Experimental Psychology found that eliminating all smartphone use and cutting back use both have a positive impact on life satisfaction. But when comparing the two groups, those who simply reduce smartphone use by one hour experienced the longest lasting results. Participants in this group continued their new habits four months after the study, reporting fewer symptoms of depression and anxiety.
“It’s not necessary to completely give up the smartphone to feel better,” said Dr. Julia Brailovskaia. “There may be an optimal daily usage time.”
Another study published in April found similar results among Irish teenagers: Those who limited time with but continued to use various forms of media fared best.
It isn’t surprising that smartphones, in situations of limited use, do provide a net benefit. They allow us to maintain relationships with family members and friends who live far away, to navigate unfamiliar places, to listen to enriching podcasts and music, and to communicate at a moment’s notice. Yet, it’s this instant access that makes boundary-setting difficult.
The Gallup poll reveals this in asking what daily tasks people use their smartphones to complete instead of a computer. More people opt to use their smartphone for social media, browsing the internet, shopping online, and checking emails. These activities also take up the largest share of time spent on smartphones.
One solution may be to use a computer instead for certain tasks. It keeps technology use focused and forces you to enter the space with a purpose, instead of mindless scrolling that sucks up time. Some still have found relief in ditching the smartphone altogether, reverting back to a “dumb phone” that can only text or call. There’s no one-size-fits-all solution. People need to be aware of their tendencies and set up appropriate boundaries.
More than smartphones control us, they reveal our priorities. Social media algorithms learn what you like and give it to you. While there is something to be said about the way smartphones are designed to create addictive habits, the user ultimately has the final say and responsibility for knowing his limits.
