Research: The Science Behind Connection

Introduction

Let’s be clear: the internet has given us incredible gifts. Video calls with grandparents across the country. Group chats that keep friendships alive across time zones. Communities that connect people with rare conditions or shared passions who might never have found each other otherwise. Digital connection is real connection, and for many people, it’s been life-changing.

But here’s what we’re also seeing: a growing body of research showing that for many of us, the balance has tipped. What started as a tool for connection has become, for some, a source of overwhelm, anxiety, and paradoxically, isolation.

This research page is for those of you who feel that something’s off. Maybe you’ve noticed you’re more anxious after scrolling. Maybe you’re exhausted by the constant notifications. Maybe you’re craving something you can’t quite name – presence, perhaps, or just a break from the noise.

Our programming at Present Company isn’t about declaring that technology is bad or that everyone needs to disconnect. It’s about serving those who feel overwhelmed by too much online living and are looking for more human connection, at least for a little while.

Below, we’ve gathered verified research from leading academic institutions and health organizations. Not to prove that screens are evil, but to validate what many of us are feeling – and to show that there’s science behind the benefits of taking a step back.

Screen Time & Mental Health: What the Research Shows

The Numbers Tell a Story

Here’s where we are: During 2021-2023, about 50% of teenagers aged 12-17 reported 4 or more hours of daily screen time, and that’s not even counting schoolwork (CDC, 2024). For many of us adults, the number is even higher – between work emails, social media, streaming, and staying connected with friends and family, screens are simply woven into the fabric of daily life.

And honestly? A lot of that time serves important purposes. But the research is starting to show us where the tipping point might be.

When Screen Time Becomes Too Much

The mental health connection: One of the largest studies on this topic – the Adolescent Brain Cognitive Development (ABCD) Study – followed thousands of young people over two years. What they found was significant: kids who spent the most time on digital technology were more likely to show signs of depression, anxiety, and social anxiety two years down the line (Yale School of Medicine, 2023).

Here’s a striking data point from a study of over 40,000 kids and teens: After just 1 hour per day of recreational screen time, more hours were associated with lower psychological well-being – less curiosity, lower self-control, more trouble making friends. And among older teens (14-17), those using screens 7+ hours a day were more than twice as likely to be diagnosed with depression or anxiety compared to those using them about an hour a day (Twenge & Campbell, 2018).

We want to be careful here: correlation isn’t causation. But the patterns are consistent across multiple studies, and they’re worth paying attention to.

What about younger kids? A recent study published in BMC Public Health (2024) looked at 9- and 10-year-olds and found that more screen time significantly increased their likelihood of developing mental health symptoms. Video chatting, texting, watching videos, and playing video games were the activities most strongly linked to depression (UCSF, 2024).

Again, we’re not saying these activities are inherently harmful. But the dose seems to matter.

Your Body Notices, Too

Beyond mental health, excessive screen time has been linked to multiple physical health concerns, including:

Eye strain, neck and shoulder pain, and back pain
Sleep disruption and reduced sleep quality
Increased sedentary behavior contributing to obesity risk
Reduced physical activity levels

Research indicates that screen time can interfere with the brain’s release of melatonin, the chemical that helps regulate sleep cycles, leading to sleep deprivation which has been linked to depression and other mood disorders (PMC, 2023).

The Magic of Being in the Same Room

Why In-Person Still Hits Different

Look, we’re not here to romanticize the past or pretend that Zoom calls haven’t saved relationships, enabled remote work, and kept families connected across continents. Digital communication is valuable and often necessary.

But there’s something about sharing physical space with another person that our brains and bodies respond to differently. And the research backs this up.

During the COVID-19 pandemic, researchers had an unexpected natural experiment: What happens when we suddenly have to rely primarily on digital connection? They found that despite all our communication tools, face-to-face interaction remained the strongest predictor of mental health during lockdowns (Stieger et al., Nature Scientific Reports, 2023).

The Numbers Are Striking

A study from Oregon Health & Science University found that limited face-to-face contact nearly doubles someone’s risk of depression. People who met with family and friends in person at least three times a week had only a 6.5% risk of developing depressive symptoms two years later. Those who met up once every few months or less? That risk nearly doubled to 11.5% (Teo et al., Journal of American Geriatrics Society, 2015).

Think about that – the simple act of being in the same room with people you care about, regularly, cut depression risk in half.

What Makes Face-to-Face Different?

When you’re physically present with someone, you’re picking up on:

How someone carries themselves, what they’re wearing, their energy in the room
The full context of the environment you’re sharing
Subtle nonverbal cues – eye contact, micro-expressions, tone, body language
Physical touch – a hug, a hand on the shoulder, sitting close – which research shows reduces stress hormones

Researchers describe face-to-face interaction as working like a “vitamin” for mental health – digital communication might supplement, but it doesn’t fully replace the real thing (Psychology Today, 2015).

The “Zoom Fatigue” Is Real

Here’s something interesting: Studies found that videoconferencing, despite giving us more visual and audio information than texting, was barely associated with mental health benefits. Why? Researchers point to what many of us have felt – that particular exhaustion from video calls. The prolonged eye contact feels unnatural. We’re hyper-aware of how we look. There’s a slight technological delay that throws off our conversational rhythm. It’s mentally taxing in ways that both in-person and even simple text messages aren’t (Stieger et al., 2023).

None of this means video calls are bad – they’re genuinely wonderful tools. But they’re not the same as being there.

When Loneliness Becomes a Health Issue

You’re Not Alone in Feeling Alone

If you’ve been feeling lonely lately, you’re in good company – though that’s cold comfort, we know. The World Health Organization reports that about 16% of people worldwide – one in six of us – experience loneliness. For young people aged 13-29, it’s even higher: 17-21% (WHO, 2025).

In the U.S., Surgeon General Dr. Vivek Murthy called loneliness a “national epidemic” in 2023. A more recent American Psychiatric Association survey found that 30% of American adults felt lonely at least once a week, and 10% felt it every single day (APA, 2024).

So if this resonates with you – you’re definitely not imagining it, and you’re far from alone.

Why This Matters Beyond Just Feeling Bad

Loneliness isn’t just an emotional experience – it shows up in our bodies. Research has linked social isolation and loneliness to:

Physical health:

Heart disease and stroke
Type 2 diabetes
Dementia and cognitive decline
Weakened immune function
Earlier death

Some research suggests that chronic loneliness may be as harmful to your health as smoking 15 cigarettes a day (Psychiatry.org, 2023). That’s a staggering comparison, but it helps illustrate why public health officials are taking this so seriously.

Mental health: The mental health impacts are significant too. A large systematic review of over 50,000 children and adolescents found that loneliness was associated with mental health problems both in the present and up to nine years into the future (PMC, 2023).

The Irony of Our Connected Age

Here’s the thing that’s hard to wrap your head around: We live in the most “connected” era in human history. We can reach almost anyone, anytime, anywhere. And yet loneliness has become a public health crisis.

What gives? Well, it turns out that the number of connections we have matters less than the quality and depth of those connections. You can have 1,000 Instagram followers and still feel profoundly alone. You can send 50 texts a day and not feel truly seen.

Who’s Most Vulnerable?

While loneliness can affect anyone, some groups face heightened risk:

Teens and young adults (despite being digital natives – or perhaps because of it)
LGBTQIA+ individuals
People in low-income countries (24% vs. 11% in high-income countries)
Older adults, especially those who’ve lost loved ones
People who’ve recently moved or experienced major life transitions
Those in remote locations or with limited mobility

Taking a Break: What the Research Says About Digital Detox

What We Mean By “Digital Detox”

First, let’s clarify: When researchers talk about “digital detox,” they mean intentionally reducing or temporarily stepping away from digital devices and online platforms. It’s not about demonizing technology or going off the grid forever. It’s about creating space to examine your relationship with your devices and maybe pressing reset on habits that aren’t serving you (Radtke et al., 2021).

For some people, this might mean a weekend without social media. For others, it’s phone-free evenings or designated screen-free hours. There’s no single right way to do it.

Does It Actually Help?

The short answer: For many people, yes, especially those who are feeling most overwhelmed.

A comprehensive meta-analysis found significant improvements in depression scores after digital detox interventions. Another study of 467 young adults showed meaningful reductions in both anxiety and depression after just two weeks of reducing digital device use (Cureus, 2024).

A recent 2025 review that analyzed 640 studies concluded something interesting: Digital detox seems to help most for people who were struggling the most to begin with – those with problematic internet use or existing mental health challenges saw the biggest benefits (Setia et al., PMC, 2025).

What People Actually Experience

Here’s what’s encouraging: Studies report that most people found digital detox easier than they expected. Many described feeling relieved, even pleasantly surprised by the experience. Common benefits included:

Mental and emotional:

Better focus and attention
Lower stress levels
More self-awareness and reflection time
Improved mood and emotional regulation
Better sleep quality (huge, since screens mess with melatonin)

Practical life stuff:

More time for things that matter
Actually finishing tasks without constant interruptions
Feeling more productive and present

Who benefits most: The research suggests digital detox is particularly helpful for:

Teenagers and young adults
Women
Anyone who’s realized their phone use has become a problem
People already dealing with anxiety or depression

The Complicated Reality of Staying Connected Online

It’s Not All or Nothing

Let’s be really clear about something: Digital connection has made incredible things possible. Long-distance relationships that would have withered a generation ago now thrive on video calls. People with rare health conditions find support communities. Marginalized folks connect with others who share their experiences. Remote work has given people flexibility they never had before.

This is real. This is valuable. This matters.

But here’s what else is true: For many of us, something’s gotten out of balance. The tools that were supposed to connect us can sometimes leave us feeling more isolated than ever.

The Patterns We’re Seeing

When digital connection becomes our primary mode of interaction, research shows some concerning trends:

Less practice with in-person social skills – reading a room, navigating conflict face-to-face, being comfortable with silence
Constant comparison (everyone else’s highlight reel vs. your behind-the-scenes)
FOMO that drives compulsive checking
Relationships that feel numerous but shallow
That nagging feeling of being “on” all the time

Research from the pandemic found something telling: Yes, digital text communication was associated with better mental health during lockdowns. But face-to-face interaction still beat everything else, including physical exercise, in terms of mental health benefits (Nature Scientific Reports, 2023).

Who We’re For

This is where Present Company comes in. We’re not anti-technology. We’re not here to shame anyone for their screen time. We’re here for people who’ve noticed that the digital-first life isn’t quite working for them right now – people who are craving more presence, more depth, more of that face-to-face magic that the research keeps pointing to.

If you’re reading this and nodding along, feeling seen – you’re exactly who we’re here to support.

What Actually Helps: Building a Different Kind of Connection

A Both/And Approach

The research doesn’t say “delete all your apps and move to a cabin.” What it suggests is more nuanced: find your balance. Create space for the kind of connection that seems to matter most for our mental health and well-being.

Here’s what the evidence supports:

Individual Practices That Work

Create some boundaries (not perfection):

Set specific times for checking your phone instead of constant availability
Try phone-free times – during meals, before bed, first hour after waking
Create physical zones where screens don’t go (bedroom, dining table, etc.)

Prioritize face-to-face time:

Aim for at least three in-person hangouts per week (research shows this is the sweet spot for mental health benefits)
Join something – a book club, sports league, volunteer group, whatever sounds even mildly interesting
When you’re with people, be really with them – phones away, eye contact, actual listening

Use tech more intentionally:

Notice how you feel after different activities. Instagram making you anxious? Maybe limit that. Video calls with your best friend feeling good? Keep those.
Turn off notifications for things that don’t genuinely need your immediate attention
Ask yourself before opening an app: “Am I choosing this or is this just a habit?”

The Bigger Picture

Good news: This isn’t just about individual willpower. Organizations and governments are starting to take this seriously.

The WHO Commission on Social Connection has created a roadmap focusing on:

Policy changes that support social connection
More research into what actually works
Better ways to measure and track social connection globally
Evidence-based programs that communities can implement
Infrastructure that makes it easier for people to gather and connect

In May 2025, the World Health Assembly adopted its first-ever resolution on social connection, urging countries to prioritize policies and programs that promote genuine human connection for mental and physical health.

We’re at an inflection point where society is starting to recognize that this matters – that connection isn’t soft or optional, it’s foundational to human health.

The Bottom Line

Here’s what the research tells us, again and again:

Technology is a tool. For some people, in some circumstances, it’s enabling connection that wouldn’t otherwise be possible. That’s beautiful and important.

But for many of us, the balance has tipped. Too much screen time is linked with mental health struggles. Face-to-face interaction provides benefits that digital connection can’t fully replicate. Social isolation is a real and serious health risk.

And there’s good news: Taking breaks from screens (even short breaks) can help. Prioritizing in-person connection makes a measurable difference. You’re not imagining that you feel better when you put the phone down and meet a friend for coffee.

At Present Company, we’re creating experiences for people who want to explore what it feels like to step away, even briefly, from the digital world. Not because technology is evil, but because sometimes we all need permission to just… be somewhere, with people, without the constant hum of notifications and the pull of the scroll.

If you’ve read this far and something resonates, you’re probably someone who could benefit from what we’re building. The science supports it. Your instincts are right.

Maybe it’s time to try a different rhythm for a little while.

Key Research Sources

Last Updated: October 2025

This page brings together peer-reviewed research from institutions like the CDC, WHO, Yale, UCSF, Nature, and leading academic journals. We’ve done our best to represent the science accurately while making it accessible. All sources are linked so you can dive deeper into any topic that interests you. This represents the current scientific consensus, though as with all research, our understanding continues to evolve.