After a long day of work, many domestic workers come home physically and mentally tired. For many of them, a cellphone becomes the only “rest” they get, checking social media, watching videos, or answering messages before bed.
However, research shows that spending too much time on social media can also make you more tired and anxious and can add to sleep problems, but that reducing screen time for just one week can improve mental health.
What the Science Says
Cutting back on time spent on social media for just one week can significantly improve mental health, decreasing symptoms of depression, anxiety and insomnia. This has been confirmed by a recent study that analyzes how a brief pause, known as a digital detox, can have positive effects even in the short term.
The research suggests that you don’t need to give up social media altogether to notice changes, but setting clear limits can make a difference.
Less Screen Time, Fewer Symptoms
A study published in the medical journal JAMA Network Open followed 373 young adults, ages 18-24, that cut down their social media use to around 30 minutes a day for one week.
At the end of this period, researchers observed a nearly 25% reduction in depression symptoms, in addition to improvements in anxiety and quality of sleep.
According to the authors, the benefits were quickly apparent. “It usually takes eight to 12 weeks of intensive psychotherapy to see those kinds of reductions in mental health symptoms,” psychologist Mitch Prinstein, chief of strategy and integration at the American Psychological Association, told NPR. “So if you can get those with just one week of change in behavior, wow!”
Why Social Media Can Affect Well-being
Social media is not inherently negative. According to Mental Health America, social media can facilitate access to information, emotional support and a community, especially for people who feel isolated.
However, its intensive use has also been associated with constant comparisons, social pressure, fear of missing out and overstimulation – all factors that can aggravate stress and anxiety.
Being constantly exposed to notifications, idealized images and negative news can affect your mood and make resting harder, especially when media use occurs before going to sleep.
What Is a “Digital Detox”?
A digital detox doesn’t mean disappearing from the digital realm or eliminating all your platforms, but instead, intentionally and consciously cutting back on use. Specialists point out that the goal is to break unconscious habits and regain control over your time and attention.
Simple Strategies to Reduce Social Media Use
It’s not about giving up your cellphone, but rather setting clear limits so that social media doesn’t infringe on your time or breaks. These are some of the strategies most recommended by specialists:
- Set a Time Limit: Most phones let you see how much time you spend on each app and let you set a daily limit. When that time is reached, the phone will warn you. This helps to raise your awareness and prevent automatic use.
- Set a Specific Schedule to Check Social Media: For example, set aside short blocks – 10 to 15 minutes – at specific times of day to read messages or the news. Studies show that this reduces distractions and prevents hours going by without noticing.
- Remove Apps from Your Home Screen: Having to look for apps on your phone can create a small pause that helps you decide if you really want to use them right then.
- Turn Off Unnecessary Notifications: Each alert interrupts breaks and concentration. Turning off notifications lets you check social media when you decide to do so, not when the screen calls.
- Log Out After Using an App: Having to re-enter your password makes automatic access harder and reduces the habit of logging on impulsively.
- Avoid Social Media When Waking up or Before Going to Sleep: Specialists recommend at least one hour of screen-free time before bed to help your brain relax and to promote deeper, more restful sleep.
These measures, although simple, help reduce impulsive use and help maintain a healthier relationship to tech.
Editor’s note: This article was originally written in Spanish and translated into English by Tilde Language Justice Cooperative
