Nearly 70% of U.S. adults say a single technology glitch took their life. Why this is a problem and how to do better

we Relying on technology too much. If you’re like me, you’re online most of the day, starting first thing in the morning Social media To blur your work emails and direct messages. Having access to our devices can make us feel productive and in control. But there is a hidden cost to connecting you permanently.

A TechPulse poll conducted by CNET found that most US adults (67%) say one technology setback is enough to derail their lives, such as an app crash, or Cracked screen Or a Network outage. Anna Gragert, CNET’s health editor, wasn’t surprised.

“Technology companies want us to buy their products. They want us to browse the Internet. They want us to see ads and use the products,” says Gragert. “So it’s no one’s fault that they use technology in a way that one glitch can derail their lives.”

You don’t have to let technology rule your world. Gragert shared some tips to help reduce screen time and break the cycle. Here’s what you can do to become less attached to your online presence.

Many adults in the United States feel “controlled” by technology, but this is troubling

Our CNET poll found that although nearly 70% of US adults say their lives have been derailed by a glitch, 46% of US adults have a sense of control when technology works smoothly.

Humans are wired for control, crave the ability to map the unknown and seek comfort in predictability, Gragert noted. “We want to control our lives and what will happen to us. But we can’t,” says Gragert.

Use technology to Pay our bills, Our map Moving around And connecting with our friends can make us feel like we’re winning in productivity and that our personal assistants are successfully connecting us to the real world. But constant reliance on technology can be a double-edged sword, especially when it comes to social media.

Gragert says we can’t regulate our emotions as easily as we regulate our feeds. Social media Algorithms Scrolling often takes away our ability to regulate our emotions. For example, Death scroll It can turn into emotional turmoil when we are surprised by an exciting post. This proves that when we are online, we are at the mercy of our algorithm.

“What shows up in our feeds can trigger us or it can cause us imposter syndrome, make us feel neglected, make us feel like we’re not good enough,” says Gragert. When children and teens stay connected to technology, they may be exposed to inappropriate content and cyberbullying.

U.S. adults are nearly divided on what it feels like to be disconnected from technology

One shocking revelation is how adults in the United States are nearly split on how they feel connected to technology versus disconnected from technology.

More than half of US adults (56%) say their mood improves when disconnected from technology, while 44% feel stronger and in control when they are constantly connected. Both data points make sense to Gragert because how we use social media is a journey.

At first, you may feel good about your use of social media because of the ads based on your interests and the interesting posts you see. However, it can turn into a dangerous cycle when you spend more time online, says Gregert.

You may notice a change in your mood when you see a negative headline or news story that triggers imposter syndrome. Over time, you may not feel as productive or present in your daily life if you spend hours on your phone.

Gragert adds that 56% of U.S. adults may have already gone through a trip similar to this example, so they may feel much better about the breakup. In contrast, 44% may be at the beginning of their online happiness journey, and may not have felt many of those negative emotions, such as depression, anxiety, or procrastination.

How to reduce screen time without giving up your favorite technology

There are plenty of ways you can cut it down Your screen timeBut your method depends on what works best for you. For example, I tried putting my phone in another room, but I found that using my phone settings to block apps while working or during family time worked better. Here are some methods Gragert recommends you try.

Follow the 20-20-20 rule

The 20-20-20 rule can protect Your eye health They serve as a starting point for cutting back on screen time, whether you’re working on your laptop or auto-scrolling. “When you’re scrolling or on your computer for 20 minutes, look at something 20 feet away for 20 seconds. Then repeat,” says Gragert.

When you get into the habit of following this rule, you can increase the time you spend away from your phone. For example, start with two minutes to complete a task and extend the time as you go.

Set limits around usage

You can still use your phone and other personal gadgets, but it may be better to set limits if you’re concerned about your screen time, says Gragert. For example, maybe don’t use your phone right when you wake up, because it may raise your cortisol levels, which can make you feel emotional. You can also avoid using your phone an hour before bed to start relaxing and avoid seeing anything online that can make you emotional before bed.

Download productivity apps

My husband uses it opalan application that helps him reduce the time he spends in front of the screen. You’ll choose apps and websites that are counterproductive, and Opal will block you from accessing those apps for specific hours (e.g. while at work). If you need to access these apps, you can request a break but it will give you different notifications reminding you that the app or site is blocked during that period.

CNET health writer Giselle Castro Sloboda also recommends blocking apps. One notable option is Brick, a magnet that blocks you from accessing apps of your choice. You’ll open the Brick app to select the apps you want to block, use the app button, and then tap Brick to block apps for a custom amount of time. When you’re ready, you’ll tap your phone on the brick to unblock apps and websites.

Enable your phone settings

Android and Apple devices have many features to help reduce screen time. I just tested the app limits setting on my device iPhone 14 Pro To limit my time on Instagram. I have a two-hour limit for my favorite apps every day. Before this setting, average screen time was 6.5 hours. Now, the number of working hours has decreased to just under 4 hours per day.

App limits allow me to schedule when specific apps are available. The setting blocks my apps between 10pm and 7am, but it still gives me options to ignore the limit for 1 minute, 15 minutes, or the rest of the day in case I need to complete a quick task, like checking the weather or my calendar, before the app is blocked again. Here’s how Application limitations Work and how to prepare it.

If phone settings like app limits don’t work for you, try setting an alarm that you actually turn off to keep you away from your phone. Gragert recommends setting a timer on your microwave or oven. When the timer is up, 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 conducted October 27-November 9, 2025, with US adults ages 18-70 in partnership with Method and situation. The study surveyed more than 3,700 participants, including N = 2,665 CNET Media Group consumers and a nationally representative sample of N = 1,050 adults, weighted according to U.S. Census criteria for age, gender, and region. All results are quantitative, with differences between subsectors statistically significant at the 95% confidence level.