We rely too much on technology. If you’re like me, you’re online most of the day, from that first morning scroll on social media to the blur of work emails and direct messages. Having access to our devices can make us feel productive and in control. But there is a hidden cost to being plugged in all the time.
CNET’s TechPulse survey found that most U.S. adults (67%) say it takes just one technology setback to derail their lives, like an app crash, cracked screen or network outage. Anna Gragert, CNET’s senior wellness editor, isn’t surprised.
“Tech companies want us to buy their products. They want us to scroll. They want us to see the ads and use the products,” says Gragert. “So it’s no one’s fault that they’re using technology in a way where one problem can derail their lives.”
You don’t have to let technology rule your world. Gragert shared some tips to help you reduce screen time and break the cycle. Here’s what you can do to be less attached to being online.
Key takeaways
- Almost 7 out of 10 (67%) American adults say a single technology glitch can derail their lives.
- Most American adults feel productive (58%)in control (46%) or happy (45%) when the technology works well. Other feelings include connected, relaxed, and calm.
- Disconnecting from technology is getting better more than half (56%) of the mood of American adults. Again, 44% feel in control and powerful when they stay connected to their devices.
- Experts recommend setting screen time limits using apps, adjusting your phone settings, and following other wellness tips.
Many American adults feel “in control” of technology, but that’s concerning
Our CNET survey found that although nearly 70% of American adults say their lives have been derailed by a problem, 46% of American adults feel a sense of control when technology works properly.
Gragert pointed out that human beings are hardwired for control, hungry for the ability to map the unknown, and crave the comfort of predictability. “We want to control our lives and what will happen to us. But we can’t,” says Gragert.
Using technology to pay our bills, plan our trips, and call our friends can make us feel more productive and that our personal assistants are successfully connecting us to the real world. But this constant reliance on technology can be a double-edged sword, especially when it comes to social media.
Gragert says we can’t manage our emotions as easily as we manage our flow. Social media algorithms often rob us of our ability to regulate our emotions while scrolling. For example, catastrophic scrolling can turn into emotional upheaval when a trigger message catches us off guard. This proves that when we are online, we are at the mercy of our algorithm.
“What shows up in our feeds can be triggering or give us imposter syndrome, making us feel left out and like we’re not good enough,” says Gragert. And when children and teens stay connected to technology, they can be exposed to inappropriate content and cyberbullying.
American adults nearly divided on what it feels like to disconnect from technology
One shocking finding is how American adults are nearly split on how they feel when connected or disconnected from technology.
More than half (56%) of American adults say their mood improves when they disconnect from technology, while 44% feel powerful and in control when they are constantly connected. Both data points make sense to Gragert because the way we use social media is a journey.
At first, you may feel good about participating in social media because of the interest-based ads and funny posts you see. However, this can turn into a dangerous cycle as you spend more time online, says Gragert.
You may notice your mood change when you see a negative headline or reel that triggers imposter syndrome. Over time, you may no longer feel as productive or present in your daily life if you spend hours on your phone.
56% of American adults may have already experienced a trip similar to this example, so they may feel better disconnected, Gragert adds. On the other hand, 44% might be at the beginning of the journey to online happiness and not have experienced many of these negative feelings, such as depression, anxiety or procrastination.
How to Reduce Your Screen Time Without Giving Up Your Favorite Technology
There are many ways to reduce your screen time, but your method depends on which one works best for you. For example, I tried placing my phone in another room, but found that using my phone’s settings to block apps during work or family time works better. Here are some methods Gragert recommends trying.
Follow the 20-20-20 rule
The 20-20-20 rule can protect your eye health and serve as a starting point for reducing screen time, whether you’re working on your laptop or scrolling the world. “When you’ve been scrolling or on your computer for 20 minutes, look at something 20 feet away for 20 seconds. Then repeat,” says Gragert.
As you become more familiar with this rule, you can increase the time you spend away from your phone. For example, start with two minutes to complete a task and extend the time as you progress.
Set boundaries around usage
Gragert says you can still use your phone and other personal gadgets, but it may be best to set limits if you’re worried about screen time. For example, maybe don’t use your phone as soon as you wake up, as this could increase your cortisol levels, which can make you emotional. You can also avoid using your phone an hour before bed to start winding down and avoid seeing anything online that might make you emotional before you sleep.
Download productivity apps
My husband uses Opal, an app that helps him reduce his screen time. You will choose counterproductive apps and websites, and Opal will block your access to those apps during designated times (e.g. while you are working). If you need to access these apps, you can request a break, but different notifications will remind you that the app or site is blocked during this time.
CNET wellness editor Giselle Castro-Sloboda also recommends blocking apps. One notable option is Brick, a magnet that locks you out of apps you choose. You’ll open the Brick app to choose which apps to block, use the app button, then tap Brick to block apps for an allotted period of time. When you’re ready, you tap your phone on Brick to unlock apps and websites.
Watch this: Brick: How I stopped wasting time on my iPhone
Activate your phone settings
Android and Apple devices have several features to reduce screen time. I just tested the App Limits setting on my iPhone 14 Pro to limit my time on Instagram. I have a two-hour limit for my favorite apps each day. Before this setting, my average screen time was 6.5 hours. Today, it’s a little less than 4 hours a day.
App limits allow me to schedule when certain apps are available. The setting blocks my apps between 10 p.m. and 7 a.m., but it still gives me the option to ignore the limit for a minute, 15 minutes, or the rest of the day in case I need to do a quick task, like checking the weather or my calendar, before blocking the app again. Here’s how app limits work and how to configure them.
If phone settings like app limits don’t work for you, try setting an alarm that you physically turn off to step away from your phone. Gragert recommends setting a timer on your microwave or oven. When the timer is up, stand up. Try to give yourself 15 minutes to drink water or take a walk before picking up your phone again.
Methodology
A quantitative online survey was conducted October 27 – November 9, 2025 among U.S. adults ages 18-70 in partnership with Method and Mode. The study surveyed more than 3,700 respondents, including N=2,665 CNET Media Group consumers and a nationally representative sample of N=1,050 adults, weighted according to U.S. Census benchmarks for age, gender and region. All results are quantitative, with differences between subsegments statistically significant at the 95% confidence level.
