has been linked to depression, anxiety, and poor sleep quality – all of which can negatively

impact your performance.

A 2022 study from Brailovskaia and colleagues examined the effects of reducing smartphone

usage on well-being.

They found that cutting back on smartphone use for just one week had a net positive effect

on people’s lives that persisted for several months.

Even more interestingly, these benefits were more stable for those who reduced their smartphone

usage without stopping it completely.

The authors hypothesized that by allowing participants to use their phones, just with

lower frequency, they were able to build a healthier and more sustainable relationship

with them.

One of the easiest and most beneficial ways to reduce your smartphone usage is to cut

yourself off 30 minutes before bed.

Research has shown that by reducing your smartphone usage right before bed, you improve sleep

quality, mood, and memory – and it doesn’t take long to start enjoying these benefits

either.

In one study, participants reported significant improvements in their sleep quality after

just one month of staying off their phones before bed.

So if you want to improve your sleep quality and get a boost to your mood and your memory,

start by reducing your smartphone usage.