With many Americans spending multiple hours each day looking at screens, it is not surprising that some are embracing analog living. Whether it is replacing screen time with reading, writing, walking or spending time with others, many people report that time away from a screen has benefited their mental health.
Analog living is the practice of intentionally choosing offline activities over digital ones. It does not mean abandoning technology altogether. Instead, small changes may help people create healthier boundaries around screen use. Research suggests that reducing certain types of smartphone and social media use may support mood, attention and overall well-being.
In a 2025 randomized controlled trial, college students who limited their smartphone use to two hours per day for three weeks reported improvements in depressive symptoms, stress, sleep and overall well-being.
If completely disconnecting feels too much of a commitment, setting smaller digital boundaries may still help. A 2025 study found that blocking mobile internet access on smartphones for two weeks improved 90% of participants’ sustained attention, mental health and overall well-being with attention spans rebounding by an amount equivalent to reversing 10 years of age-related cognitive decline. In this study, participants could still make calls, send text messages and access the internet on computers, suggesting that people do not need to disconnect completely to experience potential benefits.
Rather than treating all screen use as harmful, consider how your digital habits affect your daily life. Does scrolling delay your bedtime? Do notifications interrupt conversations? Do you feel anxious, irritable or disconnected after spending time online?
Try beginning with one manageable change:
- Keep the first or last 30 minutes of your day screen-free.
- Turn off nonessential notifications.
- Use a paper planner or notebook.
- Make one meal each day phone-free.
- Replace 15 minutes of scrolling with reading, movement or a creative activity.
Analog living is not a treatment for anxiety, depression or other mental health conditions. However, intentional breaks from constant connectivity may support healthier routines and your ability to recognize when additional care is needed.
“Technology can be a valuable part of our lives, but constant connectivity can make it difficult to slow down and be present,” said Candy Curiel, senior clinical director, at Pacific Clinics. “Small, intentional breaks from screens can give people space to reconnect with their surroundings, relationships and emotional needs. These boundaries may support healthier routines.”
If you try analog living techniques and still are having a hard time with your emotional well-being, consider speaking with a mental health professional.
Pacific Clinics provides behavioral health and social services for children, adults and families. To learn more about available our services, call 877-PC-CARES (722-2737).
