Several people holding smartphones and looking at their screens while standing outdoors.Most adults and teenagers in the U.S. own smartphones and use social media. These technologies can promote connection, entertainment, and learning, and many people relied on them to maintain relationships during the COVID-19 pandemic. However, as smartphones and social media have become part of daily life, concerns have also grown about the effects that this technology has on individuals’ well-being.

Research on smartphones and social media does not always show clear results. Some studies link heavy social media use to poorer mental health outcomes for teens, while other long-term studies show little overall impact on mood or well-being for teens or adults. Researchers increasingly suggest that the effects may depend less on simply owning a device and more on how much time people spend online and how, exactly, they use the technology.

For example, some studies in the U.S. and the United Kingdom found that adolescents who spent less than an hour a day on digital activities reported the highest levels of well-being, while those spending five or more hours reported the lowest. Interestingly, teens who did not engage in digital activities at all also reported lower well-being than light users. These findings suggest that maintaining a healthy balance may matter more than complete avoidance.

WHY IT CAN BE HARD TO PUT THE PHONE DOWN

Parents, educators, and health professionals often encourage healthy technology habits, but their goals may differ from those of social media companies or other online platforms. Because social media platforms are designed to keep users engaged, many apps use features that encourage people to return frequently. Notifications, likes, comments, targeted advertising, and endless streams of new content can activate the brain’s reward system by releasing dopamine, a chemical connected to pleasure, motivation, and reinforcement. Because these rewards are unpredictable, users may repeatedly check their devices in anticipation of another rewarding interaction, similar to patterns seen in gambling systems. Over time, these repeated behaviors can strengthen habits of constant checking and scrolling and may contribute to problematic phone or social media use.

Examples of Positive and Negative Impacts of Smart Phone Use

Potential Positive Impacts (of healthy use) Potential Negative Impacts (of heavy use)
Can help people maintain relationships,
especially over long distances		 Could lead to constant comparison to others, increased fear of missing out of social situations etc.
Can provide access to mental health resources
and other educational materials		 Could lead to a reduction in
face-to-face interactions with others
Can help individuals find others with shared interests, identities, hobbies (can foster sense of social support, belonging, and identity exploration) Could interfere with sleep duration and quality

HEALTHY TECHNOLOGY USE

As individuals and families make decisions about technology, it can be helpful to recognize both the benefits that this technology may bring as well as the challenges they want to avoid. Creating shared goals and expectations as a family can support healthier technology habits. The American Academy of Pediatrics provides an online Family Media Plan tool (see AAP Media Plan) that can help families decide when and how devices should be used. For example, families may choose to keep phones away during meals or set aside screen-free time in the evenings. Individuals and families may have different values, expectations, and comfort levels around technology use. Discussing those values openly and creating shared expectations can help families make more intentional decisions about when, where, and how technology is used.

Most professional organizations do not use a child’s age as the determining factor of when they are allowed to start using social media. Rather, they suggest relying on factors such as a child’s unique needs and their level of responsibility.

 

If unhealthy habits have already developed (for example, repeatedly checking a device or losing sleep to give attention to a device) taking a short break from social media may help. Recent research found that adults who took a one-week break from platforms such as Facebook, Instagram, TikTok, and X (formerly Twitter) reported improvements in well-being, anxiety, and depression. If considering a break, it can help to make a plan ahead of time. Will apps be deleted from the phone temporarily? What activities will replace scrolling time, such as reading, exercising, or spending time with friends in person? Who will provide accountability or support?

After the break, individuals and families can decide whether and how to reintroduce social media. This may include deleting apps that were not missed, turning off notifications, or setting daily time limits to encourage more intentional use.

Group of young people using smartphones while seated together.

Photos (all): Adobe Stock

SYSTEMS OF SUPPORT

Communities, schools, and families are increasingly recognizing that healthy technology use is not just an individual responsibility, but something that can also be supported through broader systems and policies. Schools have taken different approaches to reducing technology-related distractions for youth. Some schools have created policies limiting smartphone use during the school day or restricting phones during certain times. Federal policymakers have also discussed proposals that would require social media companies to use geofencing technology to limit access to platforms on K-12 school campuses during school hours, although these federal policies have not been enacted. Geofencing uses location technologies such as GPS, Wi-Fi, or cellular data to create virtual boundaries around a location, such as a school campus.

Families and educators can also seek support from organizations focused on healthy technology habits. Resources such as Common Sense Media (commonsensemedia.org) and Better Screen Time (betterscreentime.com) provide tools and guidance to help families encourage more intentional technology use.

Technology and social media are part of everyday life. Given that technology and social media can serve as a tool to achieve positive outcomes, it is important to learn what healthy use is and to make intentional choices to keep technology use within healthy levels. Achieving and maintaining healthy use also requires shared expectations and occasional breaks to help individuals and families build healthier relationships with technology.


J. Mitchell Vaterlaus, PhD, LMFT, CFLE is a Professor in the Dept. of Human Development and Community Health; Michelle Grocke-Dewey, PhD is an Associate Professor and MSU Extension Health and Wellness Specialist.