“Logging out of TikTok doesn't give us withdrawal symptoms” • Mathias Hallberg wants to break unhealthy digital habits

Every day we pick up our smartphones approximately 350 times and spend more than seven hours in front of screens. This is hardly surprising when global tech giants invest enormous resources in encouraging us to try – and ideally become hooked on – the next app. Algorithms are still one step ahead of our analogue brains. In response to this trend, Sweden is introducing mobile phone-free school days while the Public Health Agency of Sweden is developing new recommendations on healthy screen habits. But will these measures be enough to help us break our digital habits before it is too late?

“Social media, streaming services and online gaming are here to stay, but they now occupy such a prominent place in our lives that we need to reflect on what is actually reasonable. The fact that logging out of TikTok does not trigger physical withdrawal symptoms makes digital habits easier to break than substance addiction. At the same time, screens are so deeply integrated into everyday life that young people, parents and teachers all need to be part of the conversation if we are to change course,” says Mathias Hallberg, Professor of Addiction Research.

Digitalisation is reflected throughout the education system, but classrooms are not immune to digital distractions. Recent OECD data show that Sweden has the weakest classroom discipline in Europe, with one in three pupils disturbed by other students' use of digital devices. Studies also demonstrate that when one student switches from schoolwork to activities such as YouTube, nearby students lose concentration as well. Yet the distractions of smartphones extend far beyond the classroom.

“To thrive, we need opportunities to focus. Many people think that switching off push notifications is enough, but research shows that students learn less effectively even when their phone is simply in their pocket, compared with when it is in another room. In other words, the mere presence of a smartphone competes for our attention. We also see that students at schools that collect mobile phones become more physically active, which supports learning and bodes well for the nationwide introduction of mobile phone-free school days,” says Sissela Nutley, researcher with a focus on young people's mental health and digital media.

Home life is no less connected, and the effects are equally evident. Today, 73 per cent of young people feel they spend too much time online, preventing them from engaging in other important activities. Studies also indicate that almost one in two Swedish boys is at risk of developing problematic gaming behaviour. Meanwhile, increasing numbers of teenage girls struggle with anxiety and body image concerns, with comparisons driven by social media believed to be a contributing factor.

“If you want to talk to your teenager about smartphone use, begin by discussing what you would like to have time for during a typical day. From there, you can consider together how much time is reasonable to spend on screens and how that time is best used. Then create a family media plan with agreed rules for screen use at home. And to all adults: don't forget to review your own screen habits as well. Young people are influenced both by what we say and by what we do,” says Helena Frielingsdorf, psychiatrist and investigator at the Public Health Agency of Sweden.

Teenagers are far from the only ones who struggle to put their phones away. In June 2026, the Public Health Agency of Sweden presented new recommendations on parents' screen habits. The recommendations were prompted by findings showing that children whose parents spend more time on screens also tend to use screens more themselves. The same research found that many young people express frustration about their parents' mobile phone use. And honestly – don't many of us sometimes feel that it is time to spend less time looking at screens and more time with the people around us?

“According to the Youth Barometer, Swedish teenagers increasingly want to replace endless scrolling with a slower pace and more creative activities. Many have already taken the first step, and even more believe that 2026 will be the year they put their phones aside and spend more time in the real world. I find that tremendously encouraging. With the support of the Public Health Agency's practical toolkits, I believe both young people and adults are ready to develop healthier, less screen-centred ways of reaching our full potential,” says Mathias Hallberg.

See video: Gaming addiction – why does it develop?

See video: Kunskap For Livet 2025

Text: Magnus Alsne, photo: Mikael Wallerstedt a o