Smartphone use is often criticized for negatively affecting mental health, but experts say that how people engage with their devices can make a significant difference in whether screen time harms or helps well-being. While many adults under 45 express a desire to reduce their time spent on screens, intentional and mindful use of smartphones can offer mental and physical benefits, according to researchers in cyberpsychology and digital communication.

Jon Elhai, a professor at the University of Toledo specializing in cyberpsychology, notes that smartphones themselves are not inherently harmful but can worsen mood depending on usage patterns. Joseph Bayer, an associate professor at Ohio State University who studies digital engagement and mental health, emphasizes the need for users to be aware of their habits, likening mindful phone use to the care one takes with diet or exercise.

Certain activities on smartphones have been associated with cognitive and emotional benefits. Brain training games such as Lumosity, Elevate, and Peak aim to enhance memory, attention, and problem-solving skills, although research on their effectiveness has produced mixed results. A 2017 review in Psychological Science in the Public Interest found limited evidence that such games improve general cognitive function. However, Bayer recommends puzzle, word, and reaction-based games as some of the most beneficial uses of mobile technology for the brain when used in moderation.

Participating in niche online communities, including forums and subreddits, can provide social connection and emotional support, especially for individuals coping with grief or isolation. Bayer’s research highlights how these digital spaces can foster a sense of belonging, reduce stigma around mental health, and help users process challenging experiences.

Apps that encourage journaling or gratitude practices also offer positive outcomes. Programs like Day One Journal and five-minute gratitude journals allow users to record thoughts and reflections, which studies summarized by Harvard Health Publishing suggest may improve working memory, aid trauma processing, and reduce depressive symptoms.

Sharing photos and videos with family and friends through platforms such as Instagram or Snapchat can enhance emotional well-being by facilitating connection and eliciting positive feelings. In addition, the integration of physical health monitoring tools—like step counters, heart rate monitors, and sleep trackers—into smartphones enables users to track and manage their fitness routines. Applications such as MyFitnessPal and Fitbit aggregate these functions to provide feedback that can encourage healthier lifestyles, with physical activity shown to alleviate symptoms of anxiety and depression.

Meditation and relaxation apps, including Headspace, Calm, and Insight Timer, offer guided practices that have been linked in numerous studies to stress reduction and improved mood. These apps provide accessible ways to incorporate mindfulness into daily routines, offering an alternative to less productive scrolling habits.

Experts agree that the quality of screen time matters more than quantity. By using smartphones intentionally to engage with enriching content and health-promoting activities, users have the potential to harness technology as a tool for improving mental and physical health rather than detracting from it.