Cell phone without internet improves happiness and focus, study shows

Being without internet access on your cell phone improves well-being and the ability to focus and pay attention, according to a study by the University of Alberta in Canada, published in Pnas , a journal of the National Academy of Sciences of the United States.

Scientists have long speculated about the cognitive and emotional harm of living permanently connected, but data on the subject are scarce. To test the effects of disconnection, the authors of the new study selected 467 volunteers who agreed to install an app on their phones that blocked mobile internet access for two weeks, including data and Wi-Fi.

Participants were divided into two groups: half went without internet for two weeks, while the others served as controls to compare results. Afterward, all participants were blocked for two weeks, but still had access to text messages and calls, as well as internet on their computers.

Volunteers completed mental health questionnaires before and at the end of the study. The tests included questions about symptoms of anxiety and depression, as well as specific assessments of attention span.

At the end of the period, almost everyone (91%) showed improvements in subjective well-being—that is, in how they assessed their emotional health, mental health indices, and ability to maintain attention. According to the authors, this is due to how people began to use their time—with less internet access, there was more time for socializing, physical activity, or contact with nature.

Several factors explain how constant connection can negatively affect mental health and attention. "There's cognitive overload, meaning we receive or have access to a huge amount of information, and this ends up requiring our brain to process constant stimuli, which can lead to mental fatigue," observes psychologist Bianca Dalmaso of Einstein Hospital Israelita. "Notification sounds and the temptation to check social media or messages cause us to interrupt tasks, impairing sustained attention and productivity."

Heavy social media use also has consequences. "This is associated with feelings of inadequacy, anxiety, and depression, due to comparisons with idealized lives," Dalmaso points out. Time spent online often replaces moments of rest, breaks, in-person social interactions, physical activity, and contact with nature, all essential for psychological well-being.

How to control usage

To use your cell phone more healthily, the psychologist recommends adopting small changes in your routine. One of them is to define clear goals: before picking up your device, it's worth asking yourself "why am I using it now?" This helps prevent automatic use.

It's also important to organize your home screen, keeping only truly useful apps and removing social media shortcuts that encourage unnecessary access. Another effective strategy is to activate "do not disturb" mode, especially during work, study, or sleep.

Prioritizing real connections, with in-person interactions whenever possible, also makes a difference. Finally, choosing to consume content with intention—such as reading material, courses, or educational videos—instead of endlessly scrolling through your feed helps transform screen time into something more beneficial and less harmful.

It's also possible to adopt strategies that work as "harm reduction," lessening the negative impacts of excessive internet connection. Here are some of them:

• Set specific times: Creating usage windows for social media and apps can help prevent compulsive use.
• Turn off non-essential notifications: This reduces interruptions and improves focus.
• Use digital wellbeing apps: Tools like Digital Wellbeing (Android) or Screen Time (iOS) help you monitor and limit screen time.
• Create cell phone-free zones: Avoid using your phone during mealtimes, before bed, or during social gatherings.
• Practice occasional “digital fasting”: setting aside a day or a few hours a week without internet access can be restorative.

Source: Einstein Agency

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