Phone Breaks Boost Mood for 3 Hours, Study Finds

Your decision to put down your phone might be giving you a bigger boost than you realize.

Researchers at Johannes Gutenberg University Mainz discovered that people who voluntarily disconnected from digital media reported feeling more energetic and connected to others. The study, published in Communication Research, tracked 237 people aged 18 to 35 over two weeks, collecting data on more than 12,000 real-life situations.

What makes this research different is its approach. Instead of forcing participants to abandon their devices, researchers simply observed how people naturally took breaks from digital media in their everyday lives. This matters because previous studies that required people to disconnect showed mixed results, from improved wellbeing to increased stress.

The findings revealed something important about how we disconnect. Many participants didn't completely abandon all technology at once. They might put their smartphone aside while working on a laptop, showing that digital disconnection and media use often happen simultaneously.

Alicia Gilbert, the lead researcher, found that mood improvements were real but modest. The positive effects typically lasted two to three hours before dissipating. Surprisingly, disconnection had no measurable impact on stress levels either way.

The Bright Side

The most encouraging discovery was about personal choice. When people decided on their own to take a break from their phones, they experienced greater wellbeing benefits. When they felt forced or expected to stay offline, the effects could actually turn negative.

This finding flips the script on how we think about phone breaks. It's not about rigid digital detoxes or forced disconnection. The key is autonomy.

The research also looked at different disconnection strategies beyond complete abstinence. Simple approaches like muting notifications or switching to airplane mode temporarily counted as forms of digital disconnection. These smaller steps still contributed to the positive effects participants experienced.

Gilbert emphasizes that people need freedom to decide how they use digital media. External pressure or strict rules about phone use can backfire, making people feel worse instead of better.

The study provides reassuring evidence that our instincts about taking phone breaks are correct. Those moments when you choose to put your device down and focus on something else really do make a difference, even if the boost is temporary and subtle.

Your phone breaks work best when they're truly yours to take.