Feeling like the weight of the world is sitting on your shoulders lately? You’re not imagining it. Collectively, we’re not doing so hot. A recent 50-year survey found that Americans’ happiness is at a record low. Teenagers, in particular, are reporting levels of sadness we haven’t seen before.

There isn’t one neat explanation for why everyone feels like they’re slogging through mud, but let’s not pretend our phones aren’t part of the story. Yes, the economy is shaky, climate change is terrifying, and the pandemic’s fallout still lingers. But those little screens glued to our hands? They’re not helping.

You don’t need to get defensive about it. It’s not all your fault. But it is real. We’re spending more time alone than ever, and we’re plugging those lonely hours into smartphones. That isolation feeds itself, and the loop gets tighter. Pretending there’s no connection between phone obsession and depression is naive.

On average, Americans spend an absurd number of hours staring at their phones each day. Teens lead the pack. And what are we doing? Scrolling through endless content that leaves us feeling jealous, inadequate, and disconnected. Social media used to be a way to connect with friends. Now it’s a parade of curated feeds designed to make you feel like you’re falling behind. Add in the toxicity of online spaces, and you’ve got a recipe for despair.

But here’s the thing: we’re not powerless. You can put guardrails around your phone use. Limit screen time. Keep your mornings or evenings tech-free. Every so often, shut it all down and log off entirely. None of this fixes the economy or the climate crisis, but it does reclaim a piece of your mental health.

The world is loud enough. It doesn’t need a glowing rectangle in your face 24/7. Put the phone down, step outside, and touch some grass. Literally. Your brain will thank you.