A simple way to spend less time on your phone: Choosing your own goals?

The average person spends about six hours a day on their smartphone and unlocks it roughly twice every hour. Many feel they use their phone too much, yet cutting back on screen time proves difficult. New research suggests that one of the most effective strategies may also be the simplest: letting people choose for themselves how much they want to reduce their device use, reports ScienceAlert.

How the Experiment Worked

Researchers from India and Spain recruited 149 volunteers and divided them into three groups. The experiment lasted 35 days, after which participants were observed for another 28 days with no further incentives.

In the first group, 55 people chose their own goal: to reduce screen time by 10, 20, or 30 per cent. In the second group, 62 participants were assigned a fixed target of a 14 per cent reduction. A third group of 32 received no goals at all, but their screen time was still tracked. Those with goals were offered a small monetary reward for each successful day. Data were collected automatically via their smartphones.

Who Did Better

Participants who chose their own goals showed notably better results. On average, they cut their phone use by 49 minutes per day. Those assigned a goal reduced it by 23 minutes. In addition, the self-selection group met their daily targets 11 per cent more often.

In the control group, which had no goals, screen time actually increased by an average of 11 minutes per day.

The effect partially persisted after the main phase of the experiment ended. People who had chosen their own goals continued to use their phone about 16 minutes less per day than at the start of the study. For those who had been assigned a target, the reduction was about 11 minutes. In the control group, usage even rose slightly compared with baseline levels.

Why Self-Selection Works Better

The study authors suggest that the freedom to set one's own goal enhances a sense of responsibility and engagement. A personalised target feels more attainable, making people more likely to stick with it. In the paper, published in the journal Social Science & Medicine, the researchers note that "allowing people to choose their own goals may boost engagement and support healthier digital behaviour."

According to questionnaire data, achieving goals was also associated with some improvement in psychological well-being indicators. However, not all participants completed this part of the survey, so these findings should be interpreted with caution.

Limitations and Practical Takeaways

The study was conducted with a relatively small sample and over a limited period. Larger and more diverse groups are needed to confirm the results. Nevertheless, the work offers a simple, cost-free approach that anyone can try on their own.

Instead of setting a rigid and often unrealistic goal of "spending as little time on the phone as possible," one could choose a manageable reduction—say, 10 or 20 per cent—and gradually adjust to it. According to the researchers, this very approach increases the chances of success.

In Brief

Research shows that people reduce their screen time more effectively when they choose their own goals rather than having them imposed externally. Participants who independently decided by what percentage to cut their phone use spent an average of 49 minutes less per day on their devices—twice as effective as those assigned a target. The effect partially persisted after the experiment ended. The scientists believe that the freedom of choice enhances motivation and helps foster healthier digital habits.

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