Can Less Social Media Time Boost Your Happiness?

The connection between social media use and well-being has been a topic of discussion for years, but establishing a causal link has proven challenging. A recent study conducted by the University of Pennsylvania has taken a significant step forward, revealing a correlation between the use of Facebook, Snapchat, and Instagram and declining mental health. The study, led by psychologist Melissa G. Hunt, published its findings in the December issue of the Journal of Social and Clinical Psychology.

A Comprehensive Study Design

Previous studies have struggled to demonstrate the harmful effects of social media on users’ well-being, often placing participants in unrealistic situations or relying solely on self-reported data. These studies frequently limited their scope, asking participants to avoid platforms entirely or conducting experiments in controlled settings for only brief periods.

“We set out to conduct a much more comprehensive, rigorous study that was also ecologically valid,” explains Hunt, the associate director of clinical training in Penn’s Psychology Department.

Methodology: Tracking Real Usage

The research team, including alumni Rachel Marx and Courtney Lipson and senior Jordyn Young, targeted three popular platforms. They collected objective usage data from iPhones, focusing on actively used apps instead of those running in the background.

At the study’s outset, 143 participants completed a survey to assess their mood and overall well-being. They also submitted screenshots of their iPhone battery screens to provide a week’s worth of baseline data on social media usage. Participants were then randomly assigned to one of two groups: a control group that continued their usual social media habits and an experimental group that limited their time on Facebook, Snapchat, and Instagram to just 10 minutes per site each day.

The Impact of Reduced Usage of Less Social Media

Over the following three weeks, users shared weekly iPhone battery screenshots with the researchers to track their total usage. With the collected data, Hunt evaluated seven outcome indicators, including fear of missing out, anxiety, despair, and loneliness.

“The bottom line is clear,” Hunt states. “Using less than usual leads to significant decreases in depression and loneliness. These effects are particularly pronounced among participants who were already experiencing sadness at the start of the trial.”

Recommendations for Social Media Users: Less Social Media

Hunt emphasizes that the study’s findings do not suggest that 18- to 22-year-olds should completely abandon social media. Instead, the research implies that moderating screen time on specific apps could yield positive mental health outcomes.

“It is a little ironic that reducing your use can actually make you feel less lonely,” she notes. However, this makes sense when considering existing literature, which highlights the prevalence of social comparison. When users observe others’ seemingly better lives—especially on platforms like Instagram—it can lead to feelings of inadequacy.

Future Research Directions

Since this study focused on Facebook, Instagram, and Snapchat, the findings’ applicability to other platforms remains unclear. Hunt is cautious about generalizing these results to different age groups or contexts. She aims to explore these questions further in an upcoming study examining college students’ use of dating apps.

Despite the limitations of this study, it presents two critical insights that social media users should consider:

1. Limit Social Comparison: Hunt recommends minimizing exposure to social comparison. “When you’re not getting sucked into clickbait social media, you’re more likely to spend time on activities that enhance your well-being.”
2. Mindful Social Media Use: As social media tools are likely here to stay, society must learn to navigate them in ways that mitigate their negative effects. “In general, I would advise putting your phone down and being present with the people in your life.”

Acknowledgments

Melissa G. Hunt is the associate director of clinical training in the University of Pennsylvania’s Psychology Department. Rachel Marx and Courtney Lipson graduated from the University of Pennsylvania in 2018; Jordyn Young graduated in 2019.