New research published last week in the journal Computers in Human Behavior showed that a short period away from your smartphone can lead to noticeable shifts in brain activity. Scientists discovered that just 72 hours of smartphone restriction altered activity in brain regions linked to reward and self-control. These changes suggest that our constant connection to smartphones may have a more significant impact on our brains than we realize, potentially influencing how we process rewards and manage impulses.

To conduct their study, the researchers scanned the brains of young adults who regularly used smartphones. Afterwards, participants were asked to significantly restrict their smartphone use for three days. The instructions were to minimize their use of smartphones, substitute devices, and apps for anything beyond essential work, daily tasks, or communication with close contacts. Seventy-two hours later, participants returned for a second brain scan. The researchers found increased activity in the brain regions that process rewards, cravings and impulsive behaviors. This pattern is similar to brain scans observed in individuals struggling with substance abuse, which seems to suggest smartphone use might be “addictive.”

These findings are consistent with other studies, which has lead experts to suggest that taking regular breaks from our digital devices can be very helpful for our mental health. Teens, who have little self-control at this age and who are eager to stay entertained and connected, might need their parents’ encouragement to take technology breaks.

Tips for Parents to Encourage Teens to Take a Smartphone Break

Discuss the importance of taking digital breaks. Your teen might not be aware of the harm their devices can cause, so explain some of the research and give them good reasons for breaks. Even though teens love their phones, they are also a constant source of anxiety. Teens feel the need to constantly monitor the continuous notifications and messaging. In addition, social media encourages unhealthy comparisons and FOMO (fear of missing out). Small breaks can help a teen disconnect, engage with important relationships face-to-face, and feel mentally refreshed.

Make family time active. Since your teen inevitably spends a large amount of time in front of a screen, try to do things as a family that are more active. Schedule family time at least once a month, and pick activities together that avoid screens. For example, instead of watching TV, suggest that you go hiking, play board games, get ice cream, or go shopping.

Create technology-free zones. You can designate that no smartphones are allowed at the dinner table or in bedrooms after midnight. Choose simple, easily enforceable times and places that everyone in the family (parents must follow the rules, too!) is off their devices. Provide good reasons, such as the importance of uninterrupted sleep and/or engaging face-to-face with people during meals.

Help your child find offline activities. Try to connect your teen with hobbies, sports, arts, volunteer projects, or other extracurricular activities that align with their interests that do not involve screens. 

Plan a digital detox day. You could try planning one day each month for everyone in the family to put away their smartphones. This will be a challenge for your teen, so be sure to distract them with activities and tasks that keep them busy. (This would likely count as a “family” day.)

Be a good role model. Nothing predicts teen behavior more than the behavior of their parents. If you really want your teen to put down their phone, you will need to do it first and consistently follow the rules you create, even if you use your phone for work.

Curate content. We must show teens how to change their phone settings in order to use their device the way they want and/or like, rather than simply responding to everything the phone is feeding us. Encourage your teen to disable push notifications, which not only improves concentration but also lowers stress. Show them how to adjust the content that social media displays.  

Final Thoughts…

As you discuss these issues with your teens, it’s important to avoid disparaging smartphones. Technology offers many benefits and is a wonderful tool! It’s just also important that we pay attention to how our daily habits shape our brain activity and impact our overall well-being. Becoming very intentional about how, when, and the frequency we use digital devices may be the key to striking a healthy balance between technology and our mental health.