Why Quitting Smartphones Is So Hard and How People Are Trying to Fix It

In short: About half of U.S. adults feel they use their phones too much, but quitting is hard because people rarely have a long-term plan. Experts suggest that building a healthier relationship with technology takes time and strategy rather than sudden cold turkey cuts.

Almost everyone carries a smartphone every day, but many people feel like their devices are actually running their lives instead of helping them.

What happened, in plain words

A recent survey by Pew shows that about half of U.S. adults believe they spend too much time on their phones, while a quarter report being on them constantly. Out of the 45 percent who tried to cut back, only 25 percent succeeded. People have tried various methods to disconnect, such as using dumbphones, attending digital detox retreats, or joining Luddite festivals. Experts like Gabriela Nguyen, founder of a program called Appstinence, explain that sudden deletion rarely works because people lack a structured plan. Meanwhile, workplace expectations and new technologies like artificial intelligence make staying offline even harder for employees.

Key points

• Most people want less screen time According to a survey, about half of U.S. adults think they use their phones too much, and roughly a quarter say they check them almost constantly.
• Sudden quitting often fails Of the 45 percent of people who tried to lower their phone use, only 25 percent were successful, often because they lacked a gradual plan and felt like failing was a personal flaw.
• Step-by-step methods take time Programs like Appstinence use a gradual approach because human reward cycles need about a month to reset behaviors.
• Workplace boundaries have blurred Workers struggle to separate personal life from professional duties because computers and phones keep them constantly reachable, unlike past generations who crossed a physical work threshold.

Terms explained

• Dumbphone — A basic cell phone that can mostly only handle phone calls and text messages instead of running complex apps. Example: Carrying an old-school mobile phone that fits in your pocket just to make emergency calls.
• Digital detox — A period of time when a person stops using digital devices like smartphones and computers to reduce stress. Example: Going on a weekend trip to the woods without bringing any screens or laptops.
• Artificial intelligence — Computer systems designed to perform tasks that typically require human thinking and problem-solving. Example: Using software that automatically writes emails or generates images based on your typed instructions.

Why it matters

Many people struggle to balance screen time with real-life connections, and understanding why habits are hard to break can help individuals set healthier boundaries with their devices.

What we still don't know

The source notes that widespread adoption of digital detox methods is low, and laws protecting workers from after-hours messages are not currently adopted in the United States.

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Based on reporting from Harvard Gazette. This is an independent explainer, written in our own words with AI assistance; Harvard Gazette has not reviewed or endorsed it. Read the original for the full details.