What Neuroscience Teaches Us About Reducing Phone Use

This week on my podcast, I delved deep into the neural mechanisms involved in making your phone so irresistible. To summarize, there are bundles of neurons in your brain, associated with your short-term motivation system, that recognize different situations and then effectively vote for corresponding actions. If you’re hungry and see a plate of cookies, there’s a neuron bundle that will fire in response to this pattern, advocating for the action of eating a cookie.

The strength of these votes depends on an implicit calculation of expected reward, based on your past experiences. When multiple actions are possible in a given situation, then, in most cases, the action associated with the strongest vote will win out.

One way to understand why you struggle to put down your phone is that it overwhelms this short-term motivation system. One factor at play is the types of rewards these devices create. Because popular services like TikTok deploy machine learning algorithms to curate content based on observed engagement, they provide an artificially consistent and pure reward experience. Almost every time you tap on these apps, you’re going to be pleasantly surprised by a piece of content and/or find a negative state of boredom relieved—both of which are outcomes that our brains value.

Due to this techno-reality, the votes produced by the pick-up-the-phone neuron bundles are notably strong. Resisting them is difficult and often requires the recruitment of other parts of your brain, such as the long-term motivation system, to convince yourself that some less exciting activity in the current moment will lead to a more important reward in the future. But this is exhausting and often ineffective.

The second issue with how phones interact with your brain is the reality that they’re ubiquitous. Most activities associated with strong rewards are relatively rare—it’s hard to resist eating the fresh-baked cookie when I’m hungry, but it’s not that often that I come across such desserts. Your phone, by contrast, is almost always with you. This means that your brain’s vote to pick up your phone is constantly being registered. You might occasionally resist the pull, but its relentless presence means that it’s inevitably going to win many, many times as your day unfolds.

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Understanding these neural mechanisms is important because they help explain why so many efforts to reduce phone use fail—they don’t go nearly far enough!

Consider, for example, the following popular tips that often fall short…

Increase Friction

This might mean moving the most appealing apps to an inconvenient folder on your phone, or using a physical locking device like a Brick that requires an extra step to open your phone. These often fail because, from the perspective of your short-term motivation systems, these mild amounts of friction only decrease your expected reward by a small amount, which ultimately has little impact on the strength of its vote for you to pick up your phone.

Make Your Phone Grayscale

There is an idea that eliminating bright colors from your phone’s screen will somehow disrupt the cues that lead you to pick it up. This also often fails because colors have very little to do with your brain’s expected reward calculation, which is based on more abstract benefits, such as pleasant surprise and the alleviation of boredom.

Moderate Your Use with Rules

It’s also common to declare clear rules about how much you will use each type of app; e.g., “only 30 minutes of Instagram per day.” The problem is that such rules are abstract and symbolic, and have limited interaction with your short-term motivation systems, which deal more with the physical world and immediate rewards.

Detox Regularly

Another common tactic is to “detox” by taking regular time away from your phone, such as a weekly Internet Shabbat, or an annual phone-free meditation retreat. These practices can boast many benefits, but they’re not nearly long enough to start diminishing the learned rewards that drive your motivation system. It would take many months away from your phone before your brain began to forget its benefits.

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So what does work? Our new understanding of our brains points toward two obvious strategies that are both boringly basic and annoyingly hard to stick to.

First, remove the reward signals by deleting social media or any other app that monetizes your attention from your phone. If your phone no longer delivers artificially consistent rewards, your brain will rapidly reduce the expected reward of picking it up.

Second, minimize your phone’s ubiquity by keeping it charging in your kitchen when at home. If you need to look something up or check in on a messaging app, go to your kitchen. If you need to listen to a podcast while doing chores, use wireless earbuds or wireless speakers. If your phone isn’t immediately accessible, the corresponding neuronal bundles in your motivation system won’t fire as often or as strongly.

In the end, here’s what’s clear: Our brains aren’t well-suited for smartphones. We might not like this reality, but we cannot ignore it. Fixing the issues this causes requires more than some minor tweaks. We have to drastically change our relationship to our devices if we hope to control their impact.