New research finds mindfulness helps reduce compulsive smartphone use
A large systematic review found that higher dispositional mindfulness was linked with lower rates of problematic smartphone use, including fewer sleep disruptions and less interference with work and relationships. The findings offer practical, low cost strategies communities can adopt to support healthier digital habits through brief mindfulness practices and simple behavior changes.
Researchers led by Dr. Susan Holtzman at UBC Okanagan published a comprehensive systematic review and meta analysis on December 28, 2025, that examined the relationship between mindfulness and problematic smartphone use. The review pooled 61 studies with more than 39,000 participants from 11 countries, and found a consistent and robust association. Individuals who scored higher on measures of dispositional mindfulness were less likely to report compulsive phone checking and the kinds of daily disruptions that smartphones can create.
The analysis identifies plausible mechanisms that explain the link. Mindfulness appears to strengthen present moment awareness and emotional regulation, which reduces impulsive and habitual phone checking. Short, regular practices such as focused breathing and simple awareness exercises were highlighted as effective ways to interrupt automatic checking behaviors and to reduce compulsive use over time.
The study is practical for anyone looking to change their phone habits. Simple steps recommended by the researchers include auditing smartphone habits to understand how and when phones are used, setting time limits, moving attention grabbing apps off the home screen, and applying the STOP mindfulness technique as part of behavior change efforts. These approaches complement technical tools and offer a low cost personal strategy that can be used alone or in group programs.
Community relevance is clear. Problematic smartphone use was linked to interference with sleep work and relationships, issues that affect wellbeing and productivity in families workplaces and meditation groups. Mindfulness training can be integrated into existing community classes and workshops, or practiced individually in brief daily sessions that are accessible to most people.
Smartphone design encourages attention capture, so individual strategies that strengthen self regulation are useful at scale. Audit your own phone use, try brief daily mindfulness exercises, impose practical limits on apps and notifications, and consider incorporating these simple practices into community mindfulness offerings to support healthier digital habits.
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