In a world increasingly dominated by screens, maintaining motivation at work can sometimes feel like an uphill battle.
Even if you’re passionate about your job, feelings of dissatisfaction or lack of drive can creep in.
But according to a recent study from Germany, the solution to workplace unmotivation might be simpler than you think—cutting back on screen time by just an hour a day.
The Study: Linking Screen Time and Work Motivation
The German Center for Mental Health, in collaboration with the Mental Health Research and Treatment Center at Ruhr University Bochum, conducted a study exploring how reducing non-work-related screen time can impact motivation, well-being, and work-life balance.
The study, published in Acta Psychologica, found that trimming daily screen time significantly boosted employee motivation and mental health.
Dr. Julia Brailovskaia, the lead researcher, highlights how small, easy-to-implement behavioral changes can have a profound impact on employees’ job satisfaction.
“Employers looking for simple, cost-effective ways to improve work productivity should consider encouraging employees to cut back on their screen time outside of work,” Brailovskaia said in the study’s press release.
The study is especially relevant in today’s digital age, where screen time dominates both personal and professional lives. For employers, this offers a new avenue to foster a more motivated and satisfied workforce while also enhancing employees’ overall well-being.
Understanding the Experiment: Reducing Screen Time and Increasing Physical Activity
In the randomized controlled trial, nearly 300 employees from various industries across Germany were divided into four groups. Each group was given specific behavior changes to adopt for one week:
- Smartphone Group: Reduced daily smartphone usage by one hour.
- Physical Activity Group: Increased daily physical activity by 30 minutes.
- Combination Group: Reduced smartphone usage by one hour and increased physical activity by 30 minutes.
- Control Group: No changes in behavior.
The researchers assessed the participants’ well-being, job satisfaction, and motivation before, immediately after, and two weeks after the experiment.
Unsurprisingly, the groups that reduced screen time and/or increased physical activity reported significant improvements in their mental health, motivation, and work-life balance.
Key Findings: Less Screen Time = Better Well-Being
The most notable findings came from the smartphone and combination groups, who showed the most pronounced improvements:
- Increased Work Motivation: Employees who reduced their screen time reported feeling more motivated and satisfied with their work. They were less prone to feelings of being overwhelmed, which often accompany excessive smartphone use.
- Enhanced Mental Health: Participants who cut back on screen time experienced fewer depressive symptoms and a heightened sense of control over their daily lives.
- Improved Work-Life Balance: The study demonstrated that reducing non-work-related screen time positively impacts personal well-being, making it easier for employees to separate work from leisure and feel more fulfilled in both areas.
The group that incorporated both reduced screen time and increased physical activity saw the most significant improvements across all metrics.
This suggests that a holistic approach—addressing both physical and mental health—can lead to a more well-rounded improvement in workplace motivation and well-being.
Table: Behavioral Changes and Reported Outcomes
| Group | Behavior Change | Improvement in Motivation | Reduction in Depressive Symptoms | Improved Work-Life Balance |
|---|---|---|---|---|
| Smartphone Group | Reduced screen time by 1 hour per day | Yes | Yes | Yes |
| Physical Activity Group | Increased physical activity by 30 minutes | Moderate | Moderate | Yes |
| Combination Group | Reduced screen time & increased activity | Significant | Significant | Significant |
| Control Group | No change in behavior | No | No | No |
The findings provide actionable insights for employers and individuals looking to increase motivation and mental well-being in the workplace. By implementing these small behavioral changes, employees can enjoy a more balanced and fulfilling professional life.
Simple Ways to Cut Back on Screen Time
If reducing screen time sounds like a challenge, especially when much of our day revolves around digital devices, there are practical methods to gradually decrease your dependency.
According to Alex Turvy, MEd, a researcher at Tulane University, integrating physical activities with screen use can make it easier to manage your habits.
Turvy suggests pairing tasks like listening to podcasts or audiobooks with walks or light exercise, making the distinction between screen time and non-screen time more fluid. This combination can boost motivation without completely separating from digital engagement.
Additionally, here are some practical tips to reduce screen time:
- Set Limits on Non-Work Screen Time: Use apps that track and limit your screen time. Apps like Moment or Digital Wellbeing can help set healthy boundaries.
- Engage in Outdoor Activities: Spend more time outdoors or exercising, which not only cuts back on screen time but also boosts your overall health.
- Turn Off Non-Essential Notifications: Eliminate distractions by turning off notifications for non-essential apps like social media or games.
- Create Tech-Free Zones: Dedicate certain areas of your home or work to be screen-free, such as the dining table or bedroom.
Considerations and Future Research
While the results of the study are promising, the researchers acknowledge its limitations. The participants were relatively young, with an average age under 28, and lacked ethnic diversity, being predominantly white.
This limits the generalizability of the findings to other age groups and ethnicities.
Moreover, the study focused exclusively on non-work-related smartphone use. Future research could explore how work-related screen time influences mental health and motivation, providing more insights for professionals in digital-heavy industries.
Conclusion: A Balanced Approach to Productivity
As workplaces continue to rely on digital tools, finding ways to foster motivation and well-being in the age of constant screen use is more important than ever.
Cutting back on non-work-related screen time by just an hour a day can significantly improve not only your work motivation but also your overall well-being.
For employers, encouraging these small but effective changes can be a low-cost, high-impact strategy to boost employee satisfaction, mental health, and productivity.
Meanwhile, for individuals, adopting a more balanced approach to screen time and physical activity can lead to a more fulfilling, motivated professional life.
