We rely on tech too much. If you’re like me, you’re online for most of the day, from the 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’s a hidden cost to being permanently plugged in.
CNET’s TechPulse survey found that most US adults (67%) say one tech setback is enough to derail their lives, such as an app crash, a cracked screen or a network outage. Anna Gragert, CNET’s 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,” Gragert says. “So it’s no one’s fault that they use technology in a way where a single glitch can derail their life.”
You don’t have to let tech rule your world. Gragert shared a few tips to help cut back on your screen time and break the cycle. Here’s what you can do to become less tethered to being online.
- Almost 7 in 10 (67%) US adults say a single tech glitch can derail their life.
- Most US adults feel productive (58%), in control (46%) or happy (45%) when tech runs smoothly. Other feelings include connected, relaxed and calm.
- Disconnecting from tech improves over half (56%) of US adults’ moods. Yet, 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 US adults feel ‘in control’ with tech, but that’s concerning
Our CNET survey found that despite nearly 70% of US adults saying their lives are derailed by a glitch, 46% of US adults have a sense of control when tech is running smoothly.
Gragert pointed out that human beings are wired for control, craving the ability to map out the unknown and seek the comfort of predictability. “We want to have control over our lives and what’s going to happen to us. But we can’t,” Gragert says.
Using technology to pay our bills, map our commutes and call our friends can make us feel like we’re winning at productivity and that our personal assistants are successfully connecting us to the real world. But that constant reliance on technology can be a double-edged sword, especially when it comes to social media.
Gragert says we cannot curate our emotions as easily as we curate our feeds. Social media algorithms often take away our ability to regulate our emotions while scrolling. For example, doomscrolling can turn into emotional turmoil when a triggering post catches us off guard. That proves that when we’re online, we’re at the mercy of our algorithm.
“What appears on our feeds can be triggering or can give us imposter syndrome, make us feel left out, and make us feel like we’re not good enough,” Gragert says. And when kids and teens stay connected to tech, they can be exposed to inappropriate content and cyberbullying.
US adults are nearly split on how it feels to disconnect from tech
One shocking find is how US adults are nearly split on how they feel when connected versus disconnected from technology.
Over half (56%) of US adults say their mood improves when disconnecting from tech, whereas 44% feel powerful and in control when they’re constantly connected. Both datapoints make sense to Gragert because how we use social media is a journey.
Initially, you may feel good about your social media intake because of ads based on your interests and fun posts you see. However, it can turn into a dangerous cycle as you spend more time online, Gragert says.
You may notice your mood shift when you see a negative headline or a reel that triggers imposter syndrome. Over time, you may not feel as productive or present in your day to day if you spend hours on your phone.
56% of US adults may already have experienced a journey similar to this example, so they may feel better disconnected, Gragert adds. On the other hand, 44% may be at the start of the journey of feeling happy online, and may not have experienced many of those negative feelings, such as depression, anxiety or procrastination.
How to cut your screen time without giving up your favorite tech
There are plenty of ways you can lower your screen time, but your method depends on what works best for you. For instance, I’ve tried putting my phone in another room, but I’ve found that using my phone’s settings to block apps while working or during family time works best. Here are a few methods that 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 cutting back on screen time, whether you’re working on your laptop or doomscrolling. “When you’ve been scrolling or on your computer for 20 minutes, look at something 20 feet away for 20 seconds. Then repeat,” Gragert says.
As you get comfortable following this rule, you may increase the time you spend away from your phone. For example, starting with two minutes to complete a task and extending the time as you progress.
Set boundaries around use
Gragert says you can still use your phone and other personal gadgets, but it may be best to set boundaries if you’re worried about your screen time. For example, maybe don’t use your phone right when you wake up, since it may raise your cortisol levels, which can make you feel emotional. You may also avoid using your phone an hour before bed to start winding down and avoid seeing anything online that can make you emotional before sleep.
Download productivity apps
My husband uses Opal, an app that helps him reduce his screen time. You’ll pick apps and websites that are counterproductive, and Opal will lock you out of those apps for designated hours (like while you’re working). If you need access to those apps, you can request a break but it will give you different notifications reminding you that the app or site is blocked during that time.
CNET’s wellness writer, Giselle Castro-Sloboda, also recommends blocking apps. One standout 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 the Brick to block the apps for an allotted amount of time. When you’re ready, you’ll tap your phone on the Brick to unblock the apps and websites.
Watch this: Brick: How I Stopped Wasting Time on My iPhone
Enable your phone settings
Android and Apple devices have several features to help 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 every day. Before this setting, my average screen time was 6.5 hours. Now, it’s down to slightly under 4 hours a day.
App Limits allows me to schedule when select apps are available. The setting blocks my apps between 10 p.m. and 7 a.m., but it still gives me options to ignore the limit for one minute, 15 minutes or the remainder of the day in case I need to complete a quick task, like checking the weather or my calendar, before blocking the app again. Here’s how App Limits works and how to set it up.
If phone settings like App Limits don’t work for you, try setting an alarm you physically turn off to get you away from your phone. Gragert recommends setting a timer on your microwave or oven. When the timer is done, get up. Try giving yourself 15 minutes to drink water or go for a walk before picking up your phone again.
Methodology
A quantitative online survey was conducted from Oct. 27 to Nov. 9, 2025, with US adults ages 18 to 70 in partnership with Method and Mode. The study surveyed over 3,700 respondents, including N=2,665 CNET Media Group consumers and a nationally representative sample of N=1,050 adults, weighted to US Census benchmarks for age, gender and region. All of the results are quantitative, with differences between sub-segments statistically significant at the 95% confidence level.