Three Days to a Clearer Mind
The Background
In 2025, researchers from Heidelberg University and the University of Cologne asked a group of young adults to put their smartphones on a strict 72-hour diet. Only essential calls and work were allowed. Before and after, participants had MRI scans so the team could see what changed.
The results were striking. Even in three days, activity shifted in brain regions linked to reward seeking and impulse control. These are the same regions that light up when we get a little too attached to a behaviour or habit. A long weekend with less screen time was enough to start loosening those patterns.
The Context
Most of us know we rely on our phones more than we would like to admit. They wake us up, distract us, comfort us, interrupt us and occasionally cause us to lose 20 minutes without knowing how. This study is a reminder that it is not just our schedules that are shaped by our phones, it is our brain chemistry too. If three days of reduced use can create a noticeable shift, it raises questions about what constant phone use is doing over the long term.
There is no need to romanticise a life without technology. It helps us stay connected, informed and productive. But it is useful to remember that our devices are designed to capture our attention and keep it, often nudging us into quick reactions instead of considered responses. A bit of distance can help us reclaim that breathing space.
Why this matters in the workplace
Snap judgements, knee-jerk reactions and mental shortcuts thrive when our attention is fractured. When we are constantly switching between alerts, we are less able to pause, reflect and challenge the assumptions that slip in under the radar. That includes the ones that feed bias, stereotypes and unhelpful group dynamics.
This is where the study becomes relevant for inclusive cultures. Inclusion depends on the ability to listen fully, reflect before responding and make decisions with care. When our brains are being trained to chase the next hit of stimulation, it becomes harder to do any of that. A calmer, less interrupted mind is more likely to notice nuance, empathise and create psychological safety for others.
Encouraging healthier digital habits does not require a company-wide phone fast, although that would be quite the experiment. Even small steps, like device-free meetings, protected focus hours or encouraging people to take proper breaks, can support better attention and more intentional behaviour.
