Smartphones and social media: when a habit becomes an addiction
Risky Substances
Key points
- Meta-analysis: about 23% of children and young people have problematic smartphone use.
- It is linked to depression, anxiety and poor sleep.
- Randomized trial: 30 minutes of social media a day for 3 weeks reduced loneliness and depression.
- Deactivating Facebook for 4 weeks improved well-being and freed up about 1 hour a day.
When smartphones cause harm
Most Americans own a smartphone, and many check it dozens of times a day. For some, use becomes compulsive and starts to crowd out sleep, work and relationships.
What the research shows
Problematic use. A meta-analysis of 41 studies found that about 23% of children and young people show problematic smartphone use, which was linked to depression, anxiety, perceived stress and poor sleep quality (Sohn et al., 2019).
Limiting social media. In a randomized trial at the University of Pennsylvania, students who limited Facebook, Instagram and Snapchat to 10 minutes each per day for 3 weeks reported less loneliness and depression than a control group (Hunt et al., 2018).
Deactivating Facebook. In a large U.S. experiment, people paid to deactivate Facebook for 4 weeks before the 2018 midterm elections spent about an hour more a day on other activities, reported higher well-being and were less politically polarized (Allcott et al., 2020).
How to take back control
- Turn off nonessential notifications.
- Move social apps off your home screen or use app time limits.
- Keep phones out of the bedroom at night.
- Set phone-free times: meals, the first hour of the day, the hour before bed.
- Replace scrolling with offline activities and in-person time.
Frequently asked questions
Did the U.S. Surgeon General say anything about social media?
Yes. In 2023 the Surgeon General issued an advisory on social media and youth mental health, calling for more research, safety standards and family media plans.
How much screen time is OK for adults?
There is no exact number. Watch for signs of loss of control, such as using your phone longer than intended or feeling anxious without it.
Sources
- Sohn et al. (2019). Prevalence of problematic smartphone usage and associated mental health outcomes amongst children and young people: a systematic review, meta-analysis and GRADE of the evidence. BMC Psychiatry 19(1). doi:10.1186/s12888-019-2350-x
- Hunt et al. (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology 37(10):751-768. doi:10.1521/jscp.2018.37.10.751
- Allcott et al. (2020). The Welfare Effects of Social Media. American Economic Review 110(3):629-676. doi:10.1257/aer.20190658
Keep reading
Alcohol and cancer: what the labels do not tell you
How alcohol causes cancer, what global estimates and a meta-analysis show about even light drinking, and what the U.S. Surgeon General has said.
Risky Substances Energy drinks: how much caffeine is safe and who should avoid them
Safe caffeine limits for adults, teens and pregnancy, what a randomized trial found about energy drinks and heart rhythm, and why kids should skip them.
Risky SubstancesSecondhand smoke: the harm to others and to children
Why there is no safe level of secondhand smoke, how many deaths it causes worldwide and what happened to heart attacks after a U.S. city went smoke-free.
Related topics from other pillars
Social media and in-person connection: can online replace real relationships?
How heavy social media use is linked to perceived isolation, what experiments found when people limited social media and how to balance online and offline.
Physical Activity Kids and physical activity: how much they need and how to limit screens
How much physical activity children and teens need according to U.S. and WHO guidelines, why it matters and practical ideas for families.
Risky Substances tools
AUDIT: the WHO alcohol use test
10 WHO questions about how often and how much you drink, and its consequences.
QuizAUDIT-C: quick alcohol check
The first three AUDIT questions: a one-minute screen widely used in U.S. primary care.
QuizFagerström Test for Nicotine Dependence
6 questions to gauge physical dependence on nicotine.
PDF · PlanQuit smoking plan
A personal plan: quit date, reasons, triggers, substitutes and support.
PDF · TrackerSmoke-free days tracker
A monthly tracker with craving ratings and notes.
PDF · DiaryWeekly drink diary
Record how much you drink and in what situations.