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Journalism of Courage
If you are reading this on your phone, just consider giving up this privilege for three days. New research shows that this practice can significantly alter brain activity and lower your anxieties.
Researchers from Heidelberg University and the University of Cologne in Germany asked 25 young adults to restrict their use of smart phones as much as possible for 72 hours. Only essential communication and work-related activities were allowed. MRI scans before and after the experiment were done to determine changes phone hygiene had on neural patterns and activity. “Associations between changes of brain activation over time and addiction-related neurotransmitter systems were found,” the researchers wrote.
During the scans run after 72 hours, the participants were tracked for their reaction to image prompts, including pictures of smartphones turned on and turned off, as well as neutral images like flowers. When phone images were shown, there were changes in parts of the brain linked to reward-seeking behaviour and cravings, indicating that phone dependence can be as addictive as nicotine or alcohol. However, cognitive tests showed no severe mood changes or craving despite the limited phone access. Some volunteers had a happier mood but not significant enough for data.
Why is this study significant?
The three-day phone detox showed there was a noticeable reduction in stress and anxiety levels without too much sense of denial, according to Dr Shaunak Ajinkya, psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Mumbai. “Some participants initially experienced withdrawal symptoms, like restlessness and a compulsive urge to check their devices. However, after the first day, most reported feeling calmer and more present. The study showed that excessive smartphone use keeps the brain in a constant state of hyperarousal, contributing to chronic stress. Without this digital overload, our brains can relax,” he says.
Does digital detox work on young people?
Dr Ajinkya has tried this on Akash, a 19-year-old college student, who was addicted to watching short reels on YouTube for six to eight hours daily, affecting his studies. He even took his social life online, interacting with friends over messaging and video calls. “He said watching reels was quick entertainment. It helped him escape stress and negative emotions like low self-esteem or a constant desire for validation. He would check his phone frequently during meals, study sessions and social gatherings. His sleep timings had changed,” adds Dr Ajinkya.
So he planned a gradual reduction of screen time, such as deciding upon a “phone detox day” followed by limiting phone use to specific time slots and turning off notifications to reduce triggers. He nudged Akash to take up more physical activities and develop hobbies that require sustained focus (such as playing the guitar, which he liked). Cognitive behavioural therapy (CBT) addressed Akash’s thought patterns and corrected errors about how he perceived himself and the world. “We even helped parents devise strategies to support Akash without being overly controlling. Over three months, Akash reduced his daily screen time to 1–2 hours and his academic performance improved,” says Dr Ajinkya.
Can smartphone overuse lead to brain changes?
A 2023 study found structural and functional changes, particularly in areas responsible for attention and impulse control. Another study the same year showed that it impacted sleep quality and how phone detox bettered it.
Should we add phone detox to our wellness routine?
Dr Ajinkya recommends regular breaks from digital devices as they can enhance real-world relationships and emotional intelligence. “This is a practical and simple way to reset your brain and enhance focus. People become more attuned to non-verbal cues and improve listening skills. Your brain will thank you,” he says.
