Teens gave up their smartphones for a month. Here’s what happened.

In an age where smartphones have become an extension of ourselves, British journalist Deka Aitkenhead conducted a bold experiment that could make us rethink our relationship with technology. Inspired by social psychologist Jonathan Haidt’s research on adolescent mental health, Aitkenhead challenged 10 teenagers—her two sons and their friends—to give up their phones for a month.¹

The findings, published in Britain’s Sunday Times Magazine, provide compelling insight into how a digital detox – deliberately avoiding electronic devices – can transform young people’s lives, and are in line with other recent research on the topic.

Digital detox leads to ‘unexpected resilience and joy’

Haidt, a social psychologist at New York University, wrote a book called “Generation Anxiety,” which describes the mental health crisis that has grown alongside children’s use of cell phones and social media. Haidt says this shift in technology use that occurred in the early 2010s has led to “a major rewiring of childhood,” including changes in self-concept and social skills.²

Play-based childhoods are all but gone, with “social trust between adults eroding” and parents “more fearful, overprotective, and less willing to let their children spend time with other children in the real world without supervision.” Instead, phone-based childhoods are now the norm, and rates of depression, anxiety, self-harm, and suicide are on the rise among adolescents.³

Hite argues that excessive cell phone use by children and adolescents can impair the development of executive function and social skills, leading to distraction, delayed maturation, and reduced creativity, which can last a lifetime.⁴

In addition to ditching their phones for a month, the teens went on a two-day camping trip without supervision. Some resisted at first, but after the experiment, they reported more energy and focus. They read more and felt more calm and efficient. The Defender reported:⁵

“The unsupervised camping trips were particularly transformative. While there were initial doubts about the young people’s abilities, they showed remarkable growth. ‘In 36 hours unsupervised, they seemed to have grown by about two years,’ says Aitkenhead. Some children later reported struggling to avoid falling back into old patterns, but by the end of the trip, all of them said they didn’t miss their phones at all.”

Benefits of a Social Media Detox: Better Sleep and Less Stress

A study published in the Journal of Behavioral Science examined the effects of limiting social media use among people ages 18 to 30.⁶ Research shows that a “social media detox” can have significant health and wellness benefits.

Researchers recruited 43 young adults and tracked their cell phone and social media use for two weeks to establish a baseline. They then asked participants to limit their social media use to 30 minutes per day for two weeks, then returned to normal use for two weeks. Throughout the study, participants completed surveys about addiction, physical health, mental health, and relationships. Some also participated in interviews about their experiences.

On average, participants reduced their social media use by 77.7% during the detox period. This dramatic reduction was accompanied by some interesting changes. Cell phone and social media addiction scores decreased significantly during the detox period and remained at lower levels two weeks after returning to normal use. This suggests that taking a break from social media can help reset your relationship with your devices in a sustainable way.

One of the most notable benefits reported was improved sleep. Participants experienced longer sleep duration and better sleep quality during the detox period. Many reported falling asleep earlier because they were not scrolling late at night. These sleep improvements were somewhat maintained after returning to normal social media use.⁷

The detox also reduced participants’ stress levels. They reported feeling less pressure to constantly check notifications or maintain an online presence. Some also noted increased productivity and self-confidence. The effects were relatively small, but statistically significant, and were supported by interview responses from participants.⁸

Measures of life satisfaction and overall well-being also showed improvements. These outcomes were maintained or increased during the two-week follow-up period. The study shows that taking a break from social media, even temporarily, can help people gain perspective and feel more satisfied with their offline lives.

A manageable approach to digital wellbeing

If cutting out social media completely sounds too extreme, the study suggests that a more moderate approach is still beneficial. Most participants found limiting themselves to 30 minutes a day difficult, but possible. After the initial adjustment period, many were surprised at how much they enjoyed the detox.

Some participants recommended personalizing the restrictions based on their current usage or focusing on limiting the most “destructive” apps first. Others found it helpful to turn off notifications or delete social media apps from their phones during the detox period. The key is to start by finding an approach that feels sustainable for your lifestyle.

Although some participants initially felt disconnected, many eventually reported spending more quality time with friends and family.⁹ Detox encouraged them to seek out other forms of connection and entertainment. After returning to normal use, many participants said they became more aware of their social media habits and took steps to better regulate their use in the future.

Reclaiming Your Time and Attention: Study Finds

A comprehensive review published in Cureus analyzed 21 clinical trials involving 3,625 participants and found additional benefits to avoiding electronic devices.¹⁰ According to several studies, one of the most immediate benefits of a digital detox is regaining your time and attention.

One study looked at the results of a 14-day period in which young people limited their social media use to 30 minutes a day. Participants reported having more free time for activities that truly enriched their lives, such as reading, exercising, or spending quality time with loved ones.¹¹

Many people have experienced relief and freedom from the constant demands of their devices. Studies have shown improvements in sleep quality, overall life satisfaction, and stress levels. Being away from the digital world gives you the opportunity to be more present in the physical world, leading to deeper connections and more meaningful experiences.

Digital detox improves mental health and well-being

Comprehensive reviews and other studies have also shown significant positive effects of digital detox on mental health. Excessive use of mobile phones and social media has been linked to anxiety, depression, and low self-esteem.¹² Many people experience a decrease in negative emotions when they move away from digital platforms.

One study also reported improvements in perceived health and supportive connections among participants. Limiting exposure to social media may also help alleviate feelings of lack or FOMO (fear of missing out).¹³ A qualitative study of interviews with seven people who had undergone a digital detox found that participants gained new perspectives on their relationships with technology after the detox.¹⁴

They have become more aware of their digital consumption patterns and are better able to set boundaries around their device usage. This new awareness has led to more intentional and balanced use of technology in the long run.

Meanwhile, a study focusing on mobile phone addiction among young adults in India highlights the importance of digital detoxification in reducing excessive mobile phone use and its adverse effects.¹⁵ It’s important to find a healthy balance that allows us to enjoy the benefits of technology without sacrificing our well-being or real-world connections.

Reducing your cell phone use can help reduce your EMF exposure.

Another major benefit of taking a break from the digital world is the reduced exposure to electromagnetic fields (EMF). Exposure to radiofrequency EMF from cell phones and other sources poses significant health risks. For example, controlled studies have shown that cell phone radiation causes acute apoptosis and cell division in cheek cells, with a 57% increase in apoptosis markers after high exposure.¹⁶

A systematic review and meta-analysis found that using a cell phone for more than 1,000 cumulative hours over a lifetime (just 17 minutes a day for 10 years) was associated with a shocking 60% increased risk of tumors.¹⁷

Several studies have also shown that EMFs have a detrimental effect on the reproductive system of both men and women. A study published in Fertility and Sterility found that men who used their phones more than 20 times a day had significantly lower sperm counts than men who used them less than once a week.¹⁸

The Way Forward: Start Your Own Digital Detox

Haidt suggests adopting the following tips as “norms” to help children and teens break their smartphone addiction:¹⁹

1. I didn’t use a smartphone until I was in high school (around age 14).
2. Social media accounts are not allowed until age 16.
3. Phone-free schools, where phone use is limited or not used at all during school hours
4. Give your children much more independence, free play, and responsibility in the real world.

“If we do those four things, we can actually solve this problem in the next year or two,” Haidt said. “We’re not going to burn the technology. (But) we have to delay it.”²⁰ But even as adults, it’s important to practice digital detoxing, use your devices in moderation, and take steps to reduce your EMF exposure.

For teens who are starting a digital detox, it’s important to approach the process gradually and set realistic goals, such as gradually reducing screen time. Start by identifying your current usage patterns and the specific apps or activities that consume the most time.

Then, set clear boundaries for when and how long you will use your devices each day. It can also help to create “no-phone zones” in your home, such as the dining room or bedroom, where there is no digital distraction. To make your digital detox more effective and enjoyable, try replacing screen time with alternative activities. Here are some ideas to get you started:

By gradually reducing your screen time and filling that time with engaging offline activities, you can use your digital devices more mindfully while also improving your overall physical and mental well-being.