Would you be comfortable sharing your phone’s screen time average with your friends or colleagues? If your instinct is to hesitate, you’re not alone. The modern smartphone is both a powerful tool and a time-consuming distraction.
A 2022 Gallup poll revealed that 58% of U.S. adults feel they spend too much time on their phones. Similarly, a 2024 Pew Research survey found that 39% of teenagers actively try to cut back on screen time. Clearly, the struggle to disconnect is universal.
While smartphones enhance our lives with navigation, banking, and keeping in touch with loved ones, excessive use can lead to anxiety, lost time, and weakened real-world connections. So, how can we regain control? Enter the 24-hour challenge—a simple yet powerful practice designed to help you develop a healthier relationship with your phone.
The 24-Hour Challenge: A Digital Detox Experiment
Christine Rosen, a senior fellow at the American Enterprise Institute, devised a technique to break the cycle of phone dependency. Introduced in Vox’s The Gray Area podcast, this exercise focuses on resisting the urge to reach for your phone during “in-between” moments, such as waiting for the subway, standing in line, or pausing between meetings.
How It Works:
For 24 hours, challenge yourself to avoid picking up your phone during those small pockets of downtime. Instead of scrolling mindlessly, observe your surroundings, engage in deep breathing, or simply let your mind wander.
This isn’t about total phone abstinence but rather about becoming mindful of your usage patterns. Our phones deliver instant dopamine hits, making them irresistible, but this exercise aims to rewire that habit and encourage greater presence in the real world.
Why This Exercise Matters
1. Rediscovering Mindfulness and Awareness
By avoiding your phone in transitional moments, you become more attuned to your surroundings. Rosen shared that after practicing this technique, she realized how much she had been missing—both visually and mentally.
“What the challenge did was make me realize that I wasn’t noticing what was going on around me,” Rosen said. “I wasn’t giving my brain a break from constant stimulation.”
2. Small Tweaks, Big Results
The good news? A mere 24-hour trial can offer immediate benefits. Jenny Wise, a licensed marriage and family therapist and author of Mediatox, emphasizes that phone boundaries often yield faster results than other self-improvement habits.
A 2023 study by Iowa State University found that college students who limited social media use to 30 minutes per day experienced reduced anxiety and depression. Imagine what even small, consistent phone-free moments could do for your mental well-being.
Taking It One Step Further: Creating Sacred Spaces
If you’re ready to extend the challenge, consider keeping your phone out of your bedroom. Swap it for a traditional alarm clock and create a screen-free sanctuary.
Wise explains that this separation fosters mental and emotional recovery:
“Not letting your phone into your sleep space is more valuable than you’d think. It’s not just about the time away from screens—it’s about reinforcing that your bedroom is a safe, restful place.”
The Science Behind Screen Overstimulation
Our brains aren’t wired for constant digital bombardment. Frequent phone use can contribute to overstimulation, leading to anxiety, nervousness, and an inability to process emotions effectively.
Rosen points out that the never-ending influx of information—news updates, social media posts, notifications—can overwhelm our cognitive functions. “We’re actually not built to process the fire hose of information our phones provide,” she said.
By incorporating deliberate moments of stillness throughout the day, you give your brain the necessary downtime to rest, recharge, and reset.
The Value of Boredom in a Hyperconnected
World
Believe it or not, boredom is beneficial. Instead of fearing it, embrace it as an opportunity for creativity and self-reflection.
“When people say, ‘I don’t want to be bored; I need distraction,’ they misunderstand that boredom fosters innovation,” Rosen explains. “It’s during those idle moments that your brain sparks new ideas.”
Emotional Regulation: Learning to Sit with Discomfort
Phones often serve as escape mechanisms from stress, loneliness, and negative emotions. Instead of addressing discomfort, many of us instinctively turn to scrolling as a distraction.
Wise describes this as an addiction to distraction: “When we avoid facing our thoughts by diving into our phones, we disconnect from ourselves. The 24-hour challenge is a way to build emotional resilience.”
Rather than reaching for your phone at the first sign of boredom, frustration, or anxiety, try sitting with those feelings. Over time, this practice strengthens emotional intelligence and cultivates a greater sense of inner calm.
Reclaiming Your Time and Attention
If you’re skeptical, start small. The key is consistency—avoiding your phone during short breaks may seem insignificant, but these micro-moments of disconnection add up. Over time, they foster a more present, mindful, and connected life.
“I truly believe this practice can help people feel calmer, more in control, and more engaged with the world around them,” Rosen concluded.
Are you ready to take the challenge? The next time you have an “in-between” moment, resist the urge to check your phone. Instead, take a deep breath, look around, and embrace the world beyond the screen.
