Cutting Screen Time By 30 Minutes A Day May Ease Anxiety

Screen time is top of mind for many people, hence why there are so many apps and programs to help you monitor it nowadays. But while the perks of putting the phone down are fairly well-known, the exact amount of time you should limit yourself to is still pretty vague. Luckily, a new research study found success with quite a simple switch.

A recent experimental study published in the Technology, Mind, and Behavior journal found that cutting down screen time by 30 minutes each day via self-monitoring social media usage improved psychological well-being.

Researchers at Iowa State University elected 230 undergraduate students to two groups: One group was instructed to limit their social media use by 30 minutes each day and the others continued using social media as normal.

The positive mental health impact specifically included decreased feelings of anxiety, depression, loneliness, and fear of missing out—a pretty big win for such a small change.

Now this may not be immediately surprising, but the study suggests something important: You don’t have to fully cut out social media to feel the benefits. Even just 30 minutes a day for two weeks can have a major positive effect on mental health.

Also of significance is the fact that this study was a self-monitoring study. In other social media research, similar experiments are often conducted where researchers administer the monitoring, taking the responsibility out of the hands of users. But this method is more realistic and actionable, especially for folks just starting out on the mindful tech journey.

Of course, the positive effects of limiting social media will vary for every person depending on their current screen time use and habits, what they replace that time with, and underlying mental health struggles. Still, it’s a finding worth noting.

All of that being said, it’s not easy to cut down your social media use at first. Keep the following tips and tools in mind to help you get started:

Other than that, just do your best to check in with yourself and take note of social media habits that make you feel lonely, insecure, anxious, or upset.

From there, limit what you can and fill your extra time doing things you love. It won’t be easy at first, but neither are many healthy habits. Don’t worry, it’ll get easier and easier every day.

A new study found that limiting screen time by 30 minutes each day via self-monitoring for two weeks decreases feelings of anxiety, depression, fear of missing out, and loneliness. If you want to try limiting social media but don’t know where to start, this may be a helpful method. You may feel bored at first, so here’s a long list of solo activities that benefit your mental health to help you fill your time.

Hannah Frye is the Assistant Beauty Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including health, wellness, sustainability, personal development, and more. She previously interned for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends, holistic skincare approaches, must-have makeup products, and inclusivity in the beauty industry. She currently lives in New York City.