Life before smartphones felt simpler. Right? Teenagers once spent their free time watching TV, listening to music, reading books, playing sports, or hanging out with friends. Today, many of these activities still exist—but something has shifted.
Now, teens spend up to seven hours a day interacting with screens. Socialising has become easier in one sense—messaging, video chats, and social media are always available. Yet paradoxically, rates of teen loneliness, anxiety, and depression have increased dramatically since the rise of smartphones.
So, what’s going on?
A Visual Reminder of Life Before Smartphones
The photos in this post capture something rare today: a group of teenagers enjoying each other’s company, face to face. I took these images in San Juan, Puerto Rico, in April 2011—before smartphones became ubiquitous.
By 2012, researchers began to notice a sharp drop in adolescent well-being. This downward trend has continued globally and is likely worsened by the COVID-19 pandemic and increasing screen use. Perhaps we need to relearn how to connect with others in real life, for the sake of our mental health.
Janguear: Hanging Out in the Pre-Smartphone Era
In Puerto Rico, they have a word for connecting with others: janguear (from the English “hang out”). It’s more than a slang term—it’s a way of life that celebrates face-to-face socialising. And we know from psychological research that feeling connected to others is a major contributor to happiness.
Yet many teens today report being lonelier than their parents were at the same age. So what changed?
Life Before Smartphones vs Life Online
Unlike Generation X (born 1965–1980) and Millennials (1981–1996), Generation Z (1997–2012) has grown up immersed in technology. They’re digital natives, fluent in screens and social media.
But this fluency comes at a cost.
In a 2018 study, Twenge and colleagues found a sudden decline in adolescent well-being beginning around 2012, when smartphone use surged.
Is Technology Making Us Unhappy?
Let’s look at the research. Here are some key reasons why increasing technology use may be making us unhappy:
1. Displacement of In-Person Interaction
Firstly, time spent on screens is not quality time spent with friends, volunteering, reading, or playing sports. People who do these non-screen activities consistently feel happier.
2. Social Comparison on Social Media
Scrolling through idealised snapshots of other people’s lives can make teens feel inferior, fuelling anxiety and low self-esteem.
3. Distraction from Meaningful Experiences
Even having a phone nearby can reduce the enjoyment of real-world moments, like dining with friends or meeting new people.
4. Weaker Social Bonds
Phones can also make people less likely to talk to strangers or smile at others, eroding the small, daily moments of connection that contribute to well-being.
5. Reduced Self-Control
Moreover, problematic smartphone use can undermine self-regulation, leading to impulsivity, sleep disruption, and difficulty focusing on long-term goals—all linked to unhappiness.
6. Loss of Agency
Lastly, teens who feel in control of their lives are happier and less anxious. But constant digital distractions may erode this sense of control.
But Wait—Correlation Isn’t Causation
However, it’s essential to be cautious. Merely because screen time and unhappiness are linked doesn’t mean one causes the other. Unhappy teens may turn to screens as a coping strategy.
And not all screen use is harmful. Some teens use smartphones to connect, create, or learn. The key might lie in how they use technology, not just how much.
The Goldilocks Hypothesis captures this idea: the right amount of screen time—not too much, not too little—can support well-being by helping teens achieve goals, build relationships, and enjoy leisure.
What Can Help Us Reconnect With Life Before Smartphones?
Research suggests that people with high levels of self-control tend to be healthier, happier, and more successful. Teens who set goals, make plans, and stay focused—especially with support from family and friends—better manage smartphone use and boost their happiness.
The 2023 World Happiness Report found that Finland is once again the world’s happiest country. One reason? Finnish society supports personal qualities like health, safety, and self-control—all factors that help people avoid negative emotions and experience more positive ones.
What Can Parents and Carers Do?
To promote well-being, adults can help teens:
- Set healthy boundaries with screen time
- Prioritise in-person social activities
- Encourage hobbies and exercise
- Support the development of self-control
- Promote meaningful daily routines
Key Points—Life Before Smartphones: How Technology Made Teens Unhappy
- Less time with friends: Screens take time away from face-to-face socialising and fun real-life activities.
- Too much comparison: Social media makes teens feel bad when they compare themselves to others.
- Less enjoyment: Phones can ruin the moment—even having one nearby makes things less fun.
- Feeling less connected: Spending more time online means less time building genuine friendships.
- Hard to switch off: Many teens find it hard to control how much time they spend on screens.
- We don’t know for sure: It’s unclear if phones cause unhappiness, but teens who use them frequently are often less happy.
The Joy of Life Before Smartphones—In Photos
Below are the photographs I mentioned earlier. They show a group of teens jangueando in San Juan—relaxed, laughing, and connected. These images offer a visual reminder of what teen life used to look like—more face-to-face, more spontaneous, and maybe just a bit more joyful.
Where: San Juan, Puerto Rico
When: April 2011
Camera: Canon EOS 5D with a 24–105mm lens
If you enjoyed this post titled: Life Before Smartphones: How Technology Made Teens Unhappy, check out my other psychology articles exploring the impact of technology on everyday life.
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