The Phone as Refuge: New Studies Show How Using Your Phone Can Make You Happier
The more technology has advanced, the more we've been drawn to it, spending increasingly more time online. Many studies have shown how prolonged use of tech (like smartphones and computers) disconnects us from the outside world, harming both our eyes and our real-life experiences.
But what if you found out that technology could actually make us happier?
Recent studies are beginning to show the positive effects of phone use—not just for teens, but for adults and even older generations.
Smartphone Use Improves Mood
A 2024 study by the University of Wisconsin found that teenagers report feeling happier when using their smartphones—especially when listening to music, podcasts, or audiobooks.
Phones as a Refuge from Loneliness
These types of activities aren't the only ones that boost happiness.
Several studies on various age groups (from teens to the elderly) show that mobile devices are most often used to stay in touch with loved ones and feel connected to society.
For example, a study conducted by Xiaomi in Romania in spring 2024 revealed that 81.4% of Romanians use their phones for calls and messages. Almost as many (81.1%) spend time on social media. Other common uses include browsing the internet (77.5%), checking emails (74.5%), and taking photos or videos (71.8%).
A longitudinal study from the University of Copenhagen in 2020, based on 816 young adults (average age 21.6), found that more frequent smartphone interactions (calls, messages, social media) were linked to lower levels of loneliness and depressive symptoms, especially among men.
Digital Tech May Reduce Cognitive Decline in Older Adults
A meta-analysis of 57 international studies involving 411,430 adults with an average age of 69 found that people over 50 who regularly use smartphones, computers, or the internet have a 42% lower risk of cognitive decline compared to those who rarely or never use such technologies.
Researchers explained that active tech use stimulates complex thinking and social connection—both important for maintaining mental health.
But How We Use Our Phones Matters
So, how much of the time we spend on our phones is actually a form of escapism?
Many people see their phones as tools for relaxation, a way to escape everyday worries. Over time, though, this behavior becomes automatic—so deeply rooted in our routine that we rarely notice when we shift from one screen to another. Instead of intentional interaction, we end up mindlessly scrolling.
But the content we consume—and how we engage with it—can turn escapism into something meaningful. That's where conscious escapism comes in.
What Is Conscious Escapism—and Can It Boost Your Wellbeing?
Conscious escapism isn't about avoiding reality—it's about intentionally choosing content that brings meaning, calm, or inspiration.
In the studies mentioned earlier, activities like listening to music, audiobooks, or calling a loved one came up often. But they're not the only ways a phone can make us happier.
The Phone as a Gateway to a Fantasy Refuge
Personally, using my phone as a gateway to a fantastical world helps me relax, feel inspired, and forget daily worries—even if just for a moment.
Much like reading books (or e-books), or listening to them (audiobooks), I find comfort in fantasy content online—whether it's videos of people in whimsical roles (like elves or fairies), stunning photos, video games, or apps that let users step into magical roles while also caring for their well-being.
How Technology Supports Emotional Health
A study from the PubMed database shows a correlation between balanced smartphone use and higher life satisfaction, especially through reduced depressive symptoms. Fast access to online support communities, mental health information, and uplifting content can turn digital experiences into acts of self-care.
It's all about intention: when we choose mindful apps, educational platforms, or digital spaces where we feel seen and connected, the phone becomes a tool for support, not just passive escape.
More and more apps are now focused on mental health—some connect users with licensed therapists, others offer guided meditations to soothe the nervous system. These tools are becoming more accessible and are used daily by thousands of people looking to restore emotional balance.
As digital platforms grow and more creators share their personal experiences, people begin to see they are not alone in their struggles. Recognizing shared patterns fosters hope and makes it easier to get through tough times.
Just like a good book, your phone can become a safe space—a place to reconnect with yourself.
Technology and Productivity
A 2024 study concluded that intentional smartphone use can boost both productivity and personal satisfaction—even without reducing screen time. The key is mindful use.
The number of productivity apps is also rapidly increasing.
Some help you focus, others help plan your day/week/month, and others track how you spend your time. By setting a purpose for each phone session—whether it's for learning, organizing, or intentional relaxation—you reduce the guilt of "wasted time" and turn tech use into a conscious choice, not an unconscious habit.
It's Not Just Phone Use—It's How You Use It
Even though studies suggest that phone use alone has positive effects, it's just as important how we use it.
Whether you call a loved one, listen to music, play a game, or immerse yourself in creative social media content—choose what inspires, calms, or uplifts you.
Used with care, your phone can help you feel more organized—and even live a more balanced and mindful life.
Final Thoughts
In today's world, it's hard to avoid using our phones. So, when we do, let's make intentional choices—ones that, by the end of the day, leave us feeling happier.