By Dr. Rachel Docekal, MBA, Ed.D.
CEO, Hanley Foundation
In today’s digital world, smartphones serve as both a bridge to connection and a powerful source of stress, particularly for young people. While these devices provide unprecedented access to information, learning tools, and social interaction, the constant pull of notifications, apps, and endless scrolling comes at a real cost to mental health, attention, academic performance, and emotional wellbeing.
At Hanley Foundation, we are deeply invested in helping families understand not just whether technology affects wellbeing, but how and why it does, and what research tells us about interrupting unhealthy patterns in ways that lead to lasting benefit.
Recently, my husband and I went out to dinner on our usual Thursday night out. About half the tables in the restaurant were filled, and at nearly every one, diners were focused on their phones rather than each other. What struck me even more was what happened when the food arrived. Phones were set aside, but conversation didn’t resume. Many people continued eating in silence, disconnected even without the devices in their hands. That moment stayed with me and ultimately inspired this article.
Why Phone Overuse Isn’t Just About Willpower
Many of us assume that limiting phone use is simply a matter of self-control. If we really wanted to put the phone down, we would. But behavioral science and psychology tell a different story. Willpower alone is rarely enough to change entrenched habits.
Our digital environments are intentionally designed to capture attention. Alerts, infinite feeds, novelty, and frictionless access are powerful cues that override even strong intentions. Research consistently shows that behavior change is far more likely when we alter the environment and defaults around us, rather than relying on sheer determination.
This mirrors what we see in addiction treatment more broadly. Meaningful change typically involves reshaping surroundings, building structure, and creating supportive boundaries, not relying on constant self-discipline. Phones are no different.
What the Science Shows When We Disconnect
Emerging research reinforces what many families already sense. A recent experimental study published in PNAS Nexus examined what happens when people reduce, rather than eliminate, smartphone internet use. Participants used an app to block mobile internet access on their phones for two weeks, while still allowing calls and texts.
Compared to typical use, this focused reduction led to meaningful improvements, including:
- Increased subjective wellbeing, including higher life satisfaction and positive mood
- Reduced symptoms of depression and psychological distress
- Improved sustained attention, with gains comparable to reversing up to a decade of age-related decline in focus
Notably, many of these benefits persisted even after full internet access was restored, suggesting that stepping away from constant connectivity can recalibrate attention and emotional regulation in lasting ways.
Other research consistently shows that phones, even when not actively in use, can distract from present-moment interactions, lower perceived relationship quality, and interfere with the development of face-to-face communication skills. That quiet restaurant scene reflected exactly what the science describes: the habit of disconnection can linger even when the device is gone.
Phones, Homework, and Youth Stress
For children and adolescents, the impact of phones is often most pronounced during homework and study time. Studies show that even the presence of a smartphone can impair focus and working memory. Notifications, quick checks, or simply anticipating incoming alerts fragment attention and make sustained learning more difficult.
This is especially concerning because young brains are still developing executive functions such as attention control, planning, and impulse regulation. When phones are constantly within reach, they amplify stress, shorten attention spans, and increase frustration, particularly during academic tasks that require deep concentration.
Adding AI to the Mix: Promise and Risk
As if smartphones and social media weren’t enough, artificial intelligence is rapidly becoming part of young people’s digital lives. AI tools can support learning, creativity, and problem-solving. Used intentionally, they hold real promise.
At the same time, growing evidence suggests that some adolescents are turning to AI chatbots for companionship, entertainment, and even emotional support. Surveys indicate that a significant portion of teens have used chatbots, with many engaging daily and, in some cases, substituting these interactions for real social connection.
This raises important concerns. Unlike trained professionals or trusted adults, AI systems may provide inaccurate, inappropriate, or emotionally misleading responses, particularly during sensitive conversations related to mental health. Extended reliance on chatbot “companionship” has been associated with disrupted sleep, increased anxiety, and emotional overinvestment , especially among vulnerable teens.
Adolescents’ brains are uniquely sensitive to emotional reinforcement. When AI mimics friendship or support, it can blur the line between authentic human connection and simulation. This makes thoughtful boundaries and supervision essential.
Cell Phones in Treatment: When Less Is More
At Hanley Center, we make intentional decisions about phone access as part of treatment. For many patients, particularly early in care, we limit smartphone use. This is not punitive, it is therapeutic.
Reducing access to constant digital stimulation allows individuals to focus on the present moment, build real relationships, and engage more fully in the therapeutic process. Clinical experience and research alike show that stepping away from always-on connectivity often leads to:
- Greater mental clarity
- Improved mood and emotional regulation
- Stronger engagement in therapy and peer support
- More meaningful face-to-face interaction
- Reduced comparison and social anxiety
In many cases, patients report that limited access improves overall mental health — a powerful reminder that constant availability is not the same as connection.
Practical Strategies for Families
The goal is not to eliminate technology, but to use it intentionally. Healthy boundaries help young people develop the skills to manage connectivity rather than be managed by it.
Some practical steps include:
- Create phone-free homework routines. Out of sight often truly is out of stress.
- Set limits on AI and chatbot use. Especially unsupervised or open-ended conversations.
- Encourage real-world connection. In-person relationships and activities build resilience and social skills.
- Watch for warning signs. Mood changes, isolation, disrupted sleep, or secretive phone use may signal a problem.
- Keep the conversation open. Ask what apps and tools your child is using — and how those experiences make them feel.
Reconnecting on Purpose
Smartphones and AI are part of modern life, but without boundaries, they can quietly erode focus, emotional wellbeing, and authentic connection. At Hanley Foundation, we view technology through the lens of mental health, not simply convenience or entertainment.
Boundaries are not about restriction; they are about care. When families create thoughtful limits, model healthy behavior, and stay engaged in ongoing dialogue, technology can support life rather than replace meaningful human connection.
Reconnection doesn’t happen by accident. It happens when we intentionally create the space for it.
