A Mixed-Methods Investigation of a Mindfulness-Based Intervention on Adolescents’ Internet and Smartphone Use: Exploring the Underlying Mechanism

Awareness of the Use of Smartphone or Internet

The adolescents repeatedly reported that they were more aware of the time they spend on the internet or with a smartphone. Adolescents stated that previously, time passed quickly without them noticing how much time they spent online or on their phones, but now they are aware of how much time they spend online. They made it clear that they recognize the importance of time. Adolescents reported that they began to doubt the value of the time they spent on the phone or the internet when they realized how much time they were spending on it. Even though they claimed that the time spent online was a waste of time and had no value other than to pass the time, it was noted that some students were questioning their academic obligations rather than spending time on the phone or online. Furthermore, some teenagers reported that they found shorter periods of time were enough for them when they spent time on the phone or internet mindfully, and they added that the videos they had previously watched without awareness were now boring to them. Four of the students who participated in the program expressed their experiences with the following sentences:

I used to not be aware of the time I spent on my phone. I’ve come to realize. Social media is incredibly unnecessary. ‘Why do I need to watch videos?’ I ask myself. ‘What did it add to my life, I ask? What good did I get out of watching this? What will I do in my daily life?’ I ask myself. Rather, I say, let me go and do some research because I have a job, for instance. Put differently, I attempt to utilize my phone in a way that best serves my needs. In general, I began to wonder why I was using the internet [Female aged 16 years].

I realized that the things we watch on the phone or on the internet do not benefit us. It made me realize that spending unnecessary time on social media does not get me anything. It does not provide any benefit. These activities helped me understand this. For example, instead of watching videos, I could watch a lesson video. Watching what other people are doing will not add anything to my life. It is unnecessary for me, so I have reduced my social media use. Before, I was more active, following people, checking what they were posting, following products, but now I realize that none of that benefits me. I’ve started using the internet more consciously [Female aged 15 years].

When I look at it mindfully, one hour is enough. For example, before, when I was browsing social media on my phone, I didn’t realize how time passed, but now it’s not like that anymore. Now I really feel like I’m in that moment. Just one hour of looking at it is enough. And now I also read the news. Social media is getting boring for me. For example, I like football, so I go and watch matches and the daily news [Male aged 16 years].

Remember that activity where we wrote down our daily activities in a schedule? Especially that activity made me realize just how much I use my phone. I even thought, if I can notice all this, maybe I should start writing a journal, reading it, and maybe I’ll realize the mistakes I make. I started thinking that maybe I wouldn’t repeat those mistakes [Male aged 16 years].

Awareness of the Surroundings

Following the program, every adolescent in the focus groups reported that their awareness of their surroundings improved. After participating in the program, the teenagers claimed to have realized that there were other enjoyable activities other than using a phone or the internet. They stated that spending time on the phone or on the internet used to be much more fun, but now different activities seem more enjoyable. The teenagers said that they spend time with their friends and family rather than using their smartphones. They reported that, despite not realizing it before, they now understood how joyful and pleasurable it was to spend time with their family and friends. They stated that their social relationships had become better and that both they and the people around them were happier.

Some students stated that their family members no longer warn them about the duration of their smartphone use and that the program’s effects were also noticed by them. Furthermore, the majority of students reported realizing the beauty of reading books, studying, and doing homework when they do these tasks mindfully. They said that whereas they used to do their homework fast and carelessly, they now do it with greater care, attention, and curiosity. Additionally, they claimed that as a result of studying more, they were more successful in their classes, which in turn increased their motivation to study and led to a decrease in smartphone use. Some students stated that they started doing sports instead of using their smartphones, and realized how good sports were for their bodies. They stated that when they carry out their activities mindfully, they do not have time to use their phones and do not feel the need to use them. Two of the students who participated in the program expressed their experiences with the following sentences:

For example, I used to come home from school. I would wash my hands and face, look at my phone, and play games. Now I do not do it. Even if I do, I spend less time on the phone. I realized that there are many things to do around me with this program. For example, I can walk around and play games other than using the phone. For example, yesterday, instead of looking at my phone, I went to the market and bought things I needed at home. These are actually better than looking at my phone. I realized this. Looking at my phone was more enjoyable before [Male aged 16 years].

We’ve understood the importance of time. Time used to seem unimportant to me. I used to look at my phone too much. When I was bored, I would always look at my phone. But now, for example, I’m becoming aware of the things around me. Previously, I only entertained myself with my phone. I didn’t want to do anything else. I realized I wasn’t spending more time with my family and that I was generally focused on my phone. I wasn’t focusing much on my studies either. Even when I did study, I didn’t study much. But now, instead of my phone, I prefer studying, spending time with my family, and spending time with my friends. I’m becoming aware of things. I understand that I’m focusing more on my studies. I’ve started to understand my lessons better. I’ve become more aware of my responsibilities [Female aged 16 years].

When I’m walking down the street, like going to the market, and I see trees, I start thinking more about them. How did this tree get here? I used to not pay any attention to trees before. I’d just pass by them. Now, I realize how this tree got here, how it grew, how its leaves matured. I notice the stones on the path, the sounds they make. I don’t walk aimlessly anymore. Similarly, when browsing the internet, videos you watch randomly don’t stick in your mind. So I use it more consciously. I watch videos that will benefit me more. I’m much more aware of the things around me now [Female aged 16 years].

Now when I go out, instead of just hanging around aimlessly, I can do different activities. I’ve learned that I can do more. Or rather, I’ve learned that I can dedicate more time to reading by focusing on it. Instead of just reading and passing through, I can read slowly and understand it. I’ve realized that when I’m studying or watching something important, time passes more quickly when I focus on those things. Actually, because of this, I don’t have time for my phone anymore. I try to understand the things I do more, I pay attention and focus, and I think I’ve improved. These activities have improved my attention span. Because of this, I’ve started to spend my free time more on other things instead of my phone. If I continue this, I will actually distance myself even more from my phone, and my screen time will decrease even more. I think my sister should do the same. She’s on her phone too much and isn’t aware of anything [Female aged 15 years].

One student’s words perfectly capture the impact of the program on them. ‘I am more aware of brushing my teeth, drinking water, blinking, even breathing. I do everything with more care. We have become more aware of everything. Everything has increased in value in our eyes’ [Female aged 16 years].

The Control of Internet or Smartphone Usage Duration

Some of the teenagers said that prior to the program, they were unable to limit how much time they spent on their phones and the internet, even if they wanted to. As a result, they failed to complete their assignments and studies, and even when they tried to put their phones away, they would often spend hours on them. There were two students reporting that although they gained more self-awareness through the program, there were no change in their smartphone usage. The following statements were made by the teenagers:

I used to not be aware of the time I spent on my phone. I used to play on it so much, it would literally be six or eight hours, but now, for example, it definitely doesn’t exceed three hours. I actually wanted to quit before, but I couldn’t, but now I have. Since I stopped using my phone, my social circle has expanded, and I’m actually with someone every day, meeting or studying with a different person every day [Male aged 16 years].

I used to look at my phone a little too much before going to sleep. I would stay up too late to sleep then. I would say let me look at it for another five minutes. Then I would realize that it was two-three o’clock at night. Then I would fall asleep. It was also very difficult to get up in the morning. I would not come to school because of that. Sometimes I would come to school very late and come to the second lesson, but it is not like that anymore. I can leave it when I want to [Male aged 16 years].

I used to occasionally put off doing my work so I could browse the internet. I stopped putting off doing my work to browse the internet. For example, I have homework. I want to spend an additional five minutes browsing the internet. I used to say five more minutes. It has drastically decreased now. For instance, when I had homework to complete, the time would fly by while I was browsing the internet. For instance, I would suggest waiting five more minutes. Let’s see, nine, nine thirty, and ten. I would say that I would stay up a little later. Back then, I wouldn’t finish that homework, but that isn’t the case now [Male aged 16 years].

My phone usage hasn’t changed much. It hasn’t affected me that much. I was aware of how much time I used it before, and I’m aware of it now, but I prefer it this way. It has made me more aware of myself. It has helped me become aware of my own body. For example, I realized that our feet carry us when we take a step. I understood how they strive for us. It was the same in breathing exercises. I actually got to know myself a little more concretely. Not in terms of my outward appearance, but I became aware of my inner self. Even my walk was different. It wasn’t like usual, I thought about things in more detail, more seriously [Female aged 15 years].

There hasn’t been much change in phone usage. I still watch lecture videos, but I also look at other things. I know that watching those other videos makes me spend more time on them. Time passes faster. I’m aware of that, but I prefer it that way [Female aged 15 years].

The Control of the Purpose of the Using Internet or Smartphone

Some of the students stated that while they did not know why they used the phone or the internet before, they can now use the internet or phone according to their own wishes and purposes.

While I used to use my phone as a hobby, for example, to entertain myself, now I only use it when necessary. It wasn’t like that before. I use it as a communication tool. I come home, I go out, are we going here or there? Only when necessary now. For example, I only use it to watch TV series. Even then, it’s only for about half an hour; I can’t even finish a series. And I don’t watch series every day anyway. I go home and do research for schoolwork if needed. I’ve started using my phone much less. It used to be much more. Instagram used to take up so much of my time. I’d go home, check it, and see it was 5 p.m., but I’d think, ‘What am I going to do?’ I’d say, ‘Let some time pass, I’ll do this work,’ and then I’d realize I didn’t have time left. So, it’s all over now, not like that at all, but because I look at my phone less, I spend more time with my surroundings [Female aged 16 years].

I think I’ve learned to control myself through these activities. Previously, for example, even though I said I wouldn’t look at my phone, I would keep looking at it. Now, when I say I won’t look, I stop. I say, ‘Okay, I’m not looking,’ and I don’t. Also, before, I used to always look at my phone while eating, but now that’s not the case anymore. For example, I eat and chat with my brother, and it’s always like that. I even used to look at my phone while eating snacks, but that’s gone now [Female aged 15 years].

Accepting Negative Emotions

The adolescents who participated in the program stated that they used to use their phones or the internet to escape or ignore their negative feelings when they experienced them, but now instead of escaping their negative feelings through their phones, they have learned to confront their feelings and accept them. According to the teenagers, both positive and negative emotions are natural, and they recognize that trying to run away from these emotions will not help them deal with them. Using the following phrases, three of the teenagers described how acknowledging emotions affects phone use:

Before, I used to avoid things, for example, when something upsetting happened, I never wanted to confront it. I didn’t want to do anything about it. Because of this, I spent more time on social media. I was constantly scrolling through videos, watching videos. I realized I needed to accept that feeling. I realized that if I didn’t accept it, it would always come back to haunt me. It would always be somewhere in my brain, so at least I could be sad there and move on [Female aged 16 years].

When I was sad, I would either look at my phone or sleep, but after the program, I am thinking these are normal things to be sad about, everyone can do this. I am thinking what can I do to be good. I accept myself and say these are normal feelings [Female aged 16 years].

Trying Different Ways to Cope with Negative Emotions

Some of the teenagers reported that they now engage in other activities rather than grabbing for their phones right away when they feel bad. A few students added that they now talk to friends or family when they are feeling down:

When I was sad or angry, I would look at my phone mostly to distract myself to forget that feeling. For example, when I was angry, I would immediately go to the phone to forget my anger and forget it. I would immediately pick up my phone to relieve my sadness. But right now, I do not pick up my phone right away. Instead, I do something else. For example, I draw a picture, scribble something, or study [Female aged 16 years].

For example, before, when I argued with someone, like my mother, I would go to my room and look at my phone, but now it’s not like that. I go to my room, but I don’t look at my phone. I think. If I think I’m wrong, I go and apologize [Female aged 15 years].

Being Afraid of the Smartphone Going Out of Service

Teens reported that they had been afraid their phones would break before the program, but that fear had vanished after. One of the youths used the following phrases to describe how the program affected him:

What would I do, I used to wonder, if my phone broke? I used to believe that there was nothing to do with my leisure time. Things have changed since then. Even now and then, when I go out, I forget my phone at home. I am not even aware that I left my phone behind. For instance, after going out, I realize it after an hour has passed. I turn around, and the phone is gone. That was never the case previously. I used to be really afraid of what I would do in the event that it broke [Male aged 16 years].

Not Worrying About Being Disconnected

Some adolescents reported that they do not give any importance if they have an internet connection or carry their phones with them. One student provides the following description of the program’s impact:

I used to bring my phone to the market, for instance. Now, for instance, I go home with my phone—so what? When I was not carrying my phone, I used to feel so empty. I do not feel like that anymore. There is no such thing as a void. As an illustration, suppose I am somewhere without internet. The lack of internet access does not bother me. My lack of internet access is insignificant. For me, not having a phone at the moment is acceptable [Female aged 15 years].

Being Nervous When Unable to Use the Smartphone

Some of the teenagers stated that before the program, they wanted to use their phones and got upset when they could not, but that is now behind them. The following phrases were used by one of the students to describe this circumstance:

Even when my parents told me not to use my phone, I would get angry. I would angrily put the phone down, but it was always on my mind when I needed it. Time without my phone was hard to get through [Male aged 15 years].

I used to get more anxious when I had work to do because I wanted to spend more time on my phone but couldn’t before this program. While I have work to do, I feel compelled to use my phone more than I would like to. I would do the work reluctantly and become anxious and tense when I was unable to do that because I was unable to check my phone. It dawned on me. It has changed since then [Female aged 16 years].

To capture process-level patterns across participant accounts, the thematic analysis not only identified themes but also explicitly looked at relationships between themes. The creation of an integrative conceptual model that summarizes the qualitative findings was aided by this analytical stage. The model was intended to be a data-driven framework that represented recurrent experiential pathways reported by participants rather than a formal theory. The original framework was modified to include observed mechanisms like increased participation in alternative rewarding offline activities and improved self-reaction after participant experiences were qualitatively analyzed. An updated integrative framework for a mindfulness-based strategy to reduce problematic internet and smartphone use in Figure 3.

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Figure 3.

Revised integrative framework for mindfulness-based mechanism to reduce problematic smartphone and internet use.

The revised model explains how MBI enhances adolescents’ self-observation and awareness of internet and smartphone use, reduce emotion-driven and habitual engagement. In addition, it shows that MBI strengthens self-reaction through time and goal regulation, lower the perceived reward value of online activities, and promotes engagement in alternative offline activities, and ultimately reducing problematic internet and smartphone use.