How to Reduce Screen Time (Without Going Cold Turkey)

A Two-Week Experiment With Nearly 500 People Revealed How To Reduce Screen Time

Ninety-one percent of participants improved on at least one major outcome in well-being, attention, or mental health. That's the finding from a new Georgetown University study that tested whether cutting smartphone internet access for two weeks would actually make a difference.

What the Researchers Did

Kostadin Kushlev, associate professor of psychology at Georgetown, recruited nearly 500 people who averaged about five hours of daily screen time. Participants installed the Freedom app, which blocked internet access on their phones, essentially turning smartphones into what Kushlev calls "dumb phones" that could only call and text.

The goal was complete internet abstinence for two weeks. Participants had to keep the blocking active for 10 out of 14 days to count as successful. Only about 25% managed to fully comply with this strict requirement.

But here's where the research gets interesting: even the participants who didn't fully comply still experienced benefits.

The Numbers That Matter

Participants who detoxed halved their screen time from roughly five hours to about two-and-a-half hours daily. The study measured established indicators of mental health through before-and-after questionnaires, tracking positive emotions, negative emotions, and symptoms of anxiety and depression.

The improvements were substantial. Kushlev reported that the mental health gains were in the same ballpark as cognitive-behavioral therapy and larger than the typical effect of antidepressants in clinical trials. Participants also slept an average of 20 minutes more per night during the detox period.

The most striking finding involved attention. Participants completed a five-minute computer exercise testing sustained attention before and after the two-week period. After detoxing, people could maintain focus significantly longer. Kushlev described this improvement as equivalent to reversing about 10 years of age-related cognitive decline.

Why Partial Reductions Still Work

The study's most practical insight may be that you don't need to go cold turkey. While only a quarter of participants met the strict compliance threshold, 91% still improved on at least one major outcome.

"You don't need to completely give up the internet or completely give up all the useful stuff that your phone does for you to reap most of the benefits," Kushlev said.

This suggests that moderate reductions in phone use can deliver meaningful results. The all-or-nothing approach that many people assume is necessary for a "real" detox may actually be less effective because it's harder to sustain.

What This Means for Your Daily Habits

The research points to social media, gaming, and short-burst dopamine activities as the primary culprits, not calling or texting. When Kushlev talks about detoxing, he's specific about the target: the constant stimulation from scrolling, notifications, and algorithmic feeds.

This distinction matters for anyone trying to change their phone habits. You don't need to disconnect from everyone. You need to create barriers between yourself and the apps designed to capture your attention indefinitely.

Kushlev recommends starting by observing your own patterns. When do you reach for your phone automatically? First thing in the morning? During work breaks? Before bed? Identifying your specific triggers makes targeted reduction possible.

Practical starting points include charging your phone outside the bedroom, setting app timers at half your current usage, and being strict about not substituting one dopamine-delivery app for another.

What to Remember

Georgetown's research confirms that digital detox produces measurable benefits for mental health, sleep, and attention. The improvements rival established therapeutic interventions. Most importantly, partial reductions work almost as well as complete abstinence, making sustainable change more achievable. Tools like ScreenBuddy that add friction without blocking everything entirely align with this finding: you don't need to abandon your smartphone, just interrupt the automatic reaching pattern long enough to make the behavior conscious.