Blocking mobile internet on smartphones improves brain health

70%+ experienced better mental health and SWB; ~58% had better sustained attention; ~91% improved on at least one outcome.

- Those with higher Fear of Missing Out (FoMO) at baseline benefited more in SWB/mental health. - Those with more ADHD symptoms at baseline benefited more in attentional awareness.

*Actionable Advice Based on the Study:*

Periodically Block Mobile Internet on Your Smartphone

Try using an app or built-in settings to block all internet access (Wi-Fi and data) on your phone for a set period (e.g., 2 weeks or a few days each week). Calls and texts can remain enabled to stay reachable without the distractions of the internet. Start Small if Full Blocking Feels Difficult

If completely blocking mobile internet is too challenging, begin by limiting access during certain hours (e.g., evenings, weekends) or blocking only specific distracting apps (like social media or news). Replace Online Time with Healthy Offline Activities

Use the freed-up time to engage in activities associated with improved well-being: in-person socializing, exercising, spending time outdoors, pursuing hobbies, or reading books. Monitor Your Screen Time

Regularly check your average daily screen time on your phone and set goals to reduce it. Track changes to see what works best for you. Notice Your Mood and Well-Being

Pay attention to changes in your mood, attention span, and mental health as you reduce your mobile internet use. Keep a simple journal or use brief self-checks. Leverage Social Support

Consider doing the intervention with friends, family, or colleagues for added motivation and accountability. Identify Your Triggers

Reflect on when and why you reach for your smartphone’s internet features. Replace those moments with alternative activities. Customize Your Approach

If you notice high Fear of Missing Out (FoMO) or difficulty with attention (e.g., ADHD symptoms), you may benefit even more from reducing mobile internet access. Don’t Strive for Perfection

Even partial reduction or non-strict adherence can yield benefits. Focus on progress rather than perfection. Plan for Maintenance

After an initial intensive period (like 2 weeks), consider maintaining reduced mobile internet use through ongoing routines, such as regular “offline hours” or app-free days.