For the rest of us, however, the volume of usage may matter less to our well-being than the quality of the time spent on the device. In fact, experts still haven’t prescribed a set amount of smartphone time for adults or teens. And the results of Coyne’s eight-year longitudinal study of social-media use suggest that the amount of time has little to no connection to levels of anxiety and depression. “Two teenagers could use social media for exactly the same amount of time but may have vastly different outcomes as a result of the way they are using it,” Coyne says.
Gaskin, who studies the impact of different technology on people and work spaces, agrees: “Usually, [an increase in anxiety and depression] has more to do with the motivation behind the use” of smartphones than it does with the amount of time.
The professors say the adults and teens who struggle most are those who use devices to escape reality or who are highly affected by comparison (more on that below). And those who use phones for entertainment fare worse than those who use it for education or for connecting with others.
Healthy device use comes down to being intentional, says Coyne, or choosing to be an active rather than a passive user. Passive device use often involves a lot of scrolling. “That tends to be related to depression, anxiety,” she says. On the other hand, she notes that posting, making positive comments, and other active engagements “actually relate to decreased depressive symptoms.”
Intentional users turn on their phones with an objective in mind—like texting a friend details about an upcoming event, posting a picture of a family gathering, or looking up information on a topic of interest. Passive users, on the other hand, are more likely to open their phones for no reason or for the vague purpose of alleviating boredom. Cue the endless scrolling or hours of unplanned gaming.
Smartphone Best Practices: Take Cues from the Missionaries
Now that many full-time missionaries have smartphones, the Church of Jesus Christ has provided guidelines for how to best use those devices. While some guidelines apply specifically to missionary work, most are wise practices for anyone with a phone.
Know your purpose. “Turn on your device only after your intention is clear. If you can’t remember why you are using your device, stop what you are doing and review your plans.”
Consider your feelings. “Limit the use of technology when you are feeling bored, lonely, angry, anxious, stressed, or tired, or when you feel any other emotion that makes you vulnerable or susceptible.”
Prioritize in-person interactions. “Avoid checking or responding to digital messages while you are talking with someone face-to-face.”
Don’t dodge direct conversations. “Avoid using your device as an excuse to avoid talking to people in person.”
https://magazine.byu.edu/article/phone-smarts/
