Finding the “sweet spot” of smartphone use: Reduction or abstinence to increase well-being and healthy lifestyle?! An experimental intervention study.

Abstract

The present experimental study compared the impact of a total abstinence from smartphone use and of a reduction of daily smartphone use by 1 hr on well-being and healthy lifestyle. Participants (N total = 619) were smartphone users in Germany. The first experimental group (N = 200) waived smartphone use for 7 days, the second experimental group (N = 226) reduced its daily use by 1 hr, and the control group (N = 193) used smartphone as usual. Variables of smartphone use (time, intensity, problematic tendencies), life satisfaction, depressive symptoms, anxiety symptoms, physical activity, and smoking behavior were assessed via online surveys at four measurement time points (baseline; postintervention; 1 and 4 months after postintervention). Both interventions reduced smartphone use intensity, problematic use tendencies, depressive, and anxiety symptoms. In both groups, life satisfaction and physical activity increased. Most effects were stronger and remained more stable over 4 months in the reduction group than in the abstinence group. Moreover, in the reduction group only, the number of daily smoked cigarettes decreased. Thus, less time spent on the smartphone leads to more well-being and a healthier lifestyle; a complete smartphone abstinence is not necessary. Programs that focus on the increase of well-being and a healthier lifestyle could benefit from the integration of controlled reduction of smartphone use. A potential “sweet spot” of smartphone use is discussed.

Engaging in physical activity instead of (over)using the smartphone: An experimental investigation of lifestyle interventions to prevent problematic smartphone use and to promote mental health

“…Both interventions led to reductions in daily smartphone use and PSU as well as symptoms of anxiety and depression. Further, both groups revealed an increase in life satisfaction (Brailovskaia et al 2022 ). In accord with the results of the Facebook reduction study of Brailovskaia et al ( 2020b ), the frequency of physical activity increased, although it had not been specifically addressed by the experimental manipulation.…”

“…Furthermore, they only investigated the effects of smartphone use reduction and not complete abstinence from smartphone use. Brailovskaia et al ( 2022 ) addressed both limitations by investigating short- and long-term effects (up to 4 months after the intervention) of two experimental conditions: the first group abstained completely from smartphone use for 1 week, while the second group reduced its use by 1 hour per day over the same period. Both interventions led to reductions in daily smartphone use and PSU as well as symptoms of anxiety and depression.…”

“…Most of the effects were stronger and more stable over the 4 months in the reduction group than in the abstinence group. Therefore, the authors concluded that complete abstinence from smartphone use is not necessary for positive effects on different health parameters (Brailovskaia et al 2022 ).…”

“…Previous research suggested past behavior to predict current behavior (Nudelman et al 2021 ; Ouellette and Wood 1998 ). In addition, a recent study reported long-term effects of a short-term smartphone reduction on smartphone use time (Brailovskaia et al 2022 ). Therefore, we hypothesized that a controlled reduction of smartphone use time would result in reduced smartphone use time not only for the period of the experimental manipulation but also in the longer term (i.e., over the investigated period of 3 months) (Hypothesis 1a).…”

“…Furthermore, we also wanted to investigate whether a combination of smartphone use reduction and simultaneous increase in physical activity could be an even more beneficial measure. Following Brailovskaia et al ( 2022 ), we formulated research questions to avoid speculation when comparing the three interventions: Research Question 1 : Do the effects of the interventions on PSU, mental health, and health behaviors differ? Research Question 2 : If the effects differ, how do they differ?…”