Letting users choose their own screen-time goal cuts phone use twice as much as fixed targets
Researchers from India and Spain conducted an experiment with 149 volunteers to determine the most effective approach to reducing smartphone dependency. The participants were divided into three groups for a 35-day study.
The first group of 55 people was allowed to choose their own goal: reduce daily screen time by 10, 20, or 30 percent. The second group of 62 participants was given a fixed target of a 14 percent reduction. The third group of 32 people served as a control — they had no restrictions but their phone usage was automatically tracked. Participants in the first two groups received a small financial reward for each day they successfully met their goal.
The most significant results were observed in the group that had the freedom to choose their own target. Over the course of the experiment, these participants reduced their smartphone usage by an average of 49 minutes per day. The group with a fixed target achieved a reduction of only 23 minutes per day. Additionally, participants in the first group met their daily goals 11 percent more often than those in the second group. In the control group, average daily usage actually increased by 11 minutes.
After the main phase of the experiment ended and financial rewards were no longer offered, the effect partially persisted. The group that had chosen their own goals continued to use their smartphones about 30 minutes less than their baseline. The group with the imposed target returned to their original usage levels, while the control group maintained its increased usage.
The researchers attribute the difference to a psychological effect: when people set their own goals, they perceive them as personal commitments rather than external demands, which boosts motivation and helps sustain the habit change over time. The study suggests that offering users autonomy in setting digital boundaries may be more effective than imposing strict limits, especially for long-term behavioral change.
