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In a nutshell
- Blocking mobile internet for two weeks led to mental health improvements with an effect size larger than typically seen in antidepressant studies, improved sustained attention comparable to reversing 10 years of age-related decline, and increased well-being in 91% of participants in at least one key area
- Without mobile internet access, participants naturally spent more time socializing in person, exercising, and being outdoors. These shifts in behavior partially explained improvements in well-being, and some benefits persisted even after internet access was restored.
- Only 25% of participants fully maintained the two-week mobile internet block, but even those who reduced their usage showed improvements. This suggests that less extreme approaches, such as time-limited internet blocking, could still provide significant benefits.
EDMONTON, Alberta — New research reveals a surprisingly simple way to improve mental health and focus: turn off your phone’s internet. A month-long study found that blocking mobile internet access for just two weeks led to measurable improvements in well-being, mental health, and attention—comparable to the effects of cognitive behavioral therapy and reductions in age-related cognitive decline.
Researchers from multiple universities across the U.S. and Canada worked with 467 iPhone users to test how removing constant internet access would affect their daily lives. Instead of asking people to give up their phones completely, the study took a more practical approach. Participants installed an app that blocked mobile internet while still allowing calls and texts. This way, phones remained useful for basic communication but lost their ability to provide endless scrolling, social media, and constant online access.
The average smartphone user now spends nearly 5 hours each day on their device. More than half of Americans with smartphones worry they use them too much, and this jumps to 80% for people under 30. Despite these concerns, few studies have actually tested what happens when people cut back.
The results were significant. After two weeks without mobile internet, participants showed clear improvements in multiple areas. They reported feeling happier and more satisfied with their lives, and their mental health improved—an effect size that was greater than what is typically seen with antidepressant medications in clinical trials. They also performed better on attention tests, showing improvements comparable to reversing 10 years of age-related cognitive decline.
To measure attention, participants completed a computer task that tested their ability to stay focused over time. The improvements were meaningful—similar in size to the difference between an average adult and someone with mild attention difficulties. This suggests that constant mobile internet access may impair our natural ability to focus.
The study design was particularly strong because it included a swap halfway through. After the first two weeks, the groups switched roles—people who had blocked mobile internet got access back, while the other group had to block their internet. This strengthened the evidence that the improvements were caused by reduced mobile internet access rather than other factors.
An impressive 91% of participants improved in at least one area. Without the ability to check their phones constantly, people spent more time socializing in person, exercising, and being outdoors—activities known to boost mental health and cognitive function.
Throughout the study, researchers checked in with participants via text messages to track their moods. Those who blocked mobile internet reported feeling progressively better over the two weeks. Even after regaining internet access, many retained some of their improvements, suggesting the break helped reshape their digital habits.
Interestingly, the benefits weren’t just from less screen time. While phone use dropped significantly during the study (from over 5 hours to under 3 hours daily), the improvements appeared linked specifically to breaking the habit of constant online connection. Even after getting internet access back, many participants kept their usage lower and continued feeling better.
One surprising finding involved people who started the study with a high “fear of missing out” (FOMO). Rather than making their anxiety worse, disconnecting from mobile internet led to the biggest improvements in their well-being. This suggests that constant access to social media and online updates may fuel digital anxiety rather than relieve it.
Blocking mobile internet also helped participants feel more in control of their behavior and improved their sleep. Without instant access to endless entertainment and social media, people reported having better control over their attention and averaged about 17 more minutes of sleep per night.
However, sticking to the program was difficult—only about 25% of participants kept their mobile internet blocked for the full two weeks. This highlights how dependent many of us have become on constant connectivity. Still, even those who didn’t fully adhere to the program showed improvements, suggesting that simply reducing mobile internet use can be beneficial.
The researchers noted that a less extreme approach might work better for most people. Instead of blocking all mobile internet, limiting access during certain times or restricting specific apps could provide similar benefits while being easier to maintain.
The takeaway is simple: reducing mobile internet access—even temporarily—can help improve well-being, mental health, and focus. While not everyone is ready to disconnect completely, finding ways to limit our online exposure could make us happier, healthier, and more present in our daily lives.
Paper Summary
Methodology
The researchers recruited 467 iPhone users and randomly assigned them to two groups. One group blocked mobile internet access for the first two weeks while the other group served as a control. Then the groups switched for the next two weeks, with the control group blocking mobile internet while the first group regained access. This crossover design allowed researchers to compare changes within the same individuals and between groups. Participants completed surveys and cognitive tests at the beginning, after two weeks, and after four weeks. They also received periodic text messages asking about their mood and answered questions about how they spent their time.
Results
Blocking mobile internet led to multiple significant improvements:
- Screen time dropped from about 5 hours to under 3 hours daily
- Mental health and wellbeing showed improvements larger than typical antidepressant effects
- Sustained attention improved equivalent to being 10 years younger cognitively
- 91% of participants improved on at least one measure
- Benefits partially persisted even after mobile internet access was restored
- People spent more time socializing in person, exercising, and being in nature
- Those with higher initial FOMO showed greater improvements
Limitations
The sample consisted mostly of motivated participants who wanted to reduce their phone use. While half of Americans and 80% of those under 30 report wanting to cut back on smartphone use, the results might not apply to people less interested in changing their habits. Additionally, participants who completed the full study had better baseline mental health and attention compared to those who dropped out. The researchers acknowledge that expectancy effects (participants expecting to feel better) may have influenced some results, though the objective attention measures help validate the findings.
Discussion and Takeaways
This study provides some of the first causal evidence that constant mobile internet access may harm psychological functioning. The researchers suggest that humans may not be well-adapted to handle unlimited access to information, entertainment, and social connection. While smartphones offer many benefits, finding ways to limit constant connectivity could help optimize their impact on wellbeing. Less restrictive approaches, like blocking mobile internet at specific times or only blocking certain apps, might be more sustainable while still providing benefits.
Funding and Disclosures
The study was funded by the Silicon Valley Community Foundation. The authors declared no competing interests.
Publication Information
This research was published in PNAS Nexus on February 18, 2025, titled “Blocking mobile internet on smartphones improves sustained attention, mental health, and subjective well-being.” The study was conducted by researchers from the University of Alberta, Georgetown University, University of Texas at Austin, VA Boston Healthcare System, and University of British Columbia.
