Taking a break from your smartphone can make you feel more energetic and connected, but there is a major catch: it only works if it is your idea.
New research warns that while intentional “digital disconnection” offers tangible mood benefits, external pressure to unplug can actually backfire, leaving users feeling worse than before.
The findings, published in the journal Communication Research, challenge the popular “digital detox” narrative by highlighting that autonomy is the decisive factor in whether a break is beneficial or burdensome.
“When digital disconnection is based on one’s own decision… the benefit for well-being is greater,” said lead researcher Alicia Gilbert of Johannes Gutenberg University Mainz (JGU).
“If, by contrast, individuals are instructed or explicitly expected to stay away from their phones, this can even have a negative effect on how they feel.”
The ‘2-3 hour’ window
The research tracked 237 participants aged 18 to 35 over two weeks, observing natural behaviour across more than 12,000 daily situations rather than enforcing strict lab rules.
The data revealed that when people voluntarily stepped away from their devices, they reported feeling more energetic and socially connected. However, these “highs” were relatively small and temporary, typically fading after just two to three hours.
Crucially, the researchers found no link between disconnection and reduced stress levels, debunking a common promise of the wellness industry.
The myth of total silence
The study also exposed the reality of modern disconnection: it rarely means going completely offline.
Gilbert noted that participants frequently swapped one screen for another, such as putting a smartphone aside to work on a laptop. “Digital disconnection and media use therefore often occurred simultaneously,” she said.
By observing real-world habits rather than imposing artificial bans, the researchers concluded that rigid restrictions often create more problems than they solve.
“It is thus essential that people are able to freely decide how they use digital media,” Gilbert concluded.
