In the last decade, the proliferation of smartphones has sparked widespread debate about their impact on physical, psychological, and emotional health. Research has indicated that prolonged smartphone use can lead to diminished concentration and decision-making capabilities, as well as invoke structural and functional changes in the brain, especially in areas responsible for attention and impulse control.
A recent study published in the journal Computers in Human Behavior examined the effects of smartphone abstinence over a period of three days on a group of young users. The results indicated significant changes in the activity of brain regions associated with imagination and strong desire, analogous to patterns of dependency on narcotics or alcohol.
Experts confirm that the absence of smartphones appears to be an effective means of relocating the brain and improving cognitive abilities. Dr. Shonk Aginkia, a psychiatrist from one Indian clinic, notes that "the absence of digital devices for a certain period enhances concentration and overall health."
Abstaining from screens helps develop emotional intelligence and real social relationships, as individuals become more attuned to non-verbal signals and improve their skills in effective listening.
One of the main advantages of reducing smartphone usage is the improvement in sleep quality. A study from 2023 found that individuals who heavily use smartphones at night experience sleep disturbances, such as insomnia or interruptions in sleep cycles. This is triggered by blue light emitted by screens, which negatively affects melatonin production, essential for regulating the body’s natural sleep cycle, and reducing its effects before sleep may significantly enhance sleep quality and the experience of feeling rested in the morning.
Studies show that smartphone use stimulates the release of dopamine in the brain, the same neurotransmitter that is activated while consuming narcotics, which explains the constant desire to check the phone and makes its rejection a challenging task.
If complete abstinence from smartphones for three days seems impractical, it may be beneficial to gradually approach analogous use: establish specific periods without screens and allocate time during the day, such as during meals or before bed, free from usage; include in the mode "Do Not Disturb" to reduce notifications and decrease the urge to constantly check the phone; engage in activities that do not involve digital components, such as reading books, participating in sports, or spending time in fresh air; maintain a healthy sleep routine and limit smartphone use an hour before sleep for enhanced sleep quality, altering social network usage.
