Effects of Goal Setting and Graphic Feedback on the Amount of Time College Students Used Their Smartphones and Their Sleep Quality

Abstract

Study objectives: To examine effects of an intervention using goal setting and graphic feedback with 3 college students who had been spending a great deal of time using their smartphones, and to examine whether reducing the duration of smartphone usage affected the quality of their sleep. Design: Mixed design with multiple baselines across participants and changing criterion. Setting: Online. Participants: 3 college students. Interventions: Graphic feedback was provided daily, and goals were reset depending on the participants’ results. The average amount of time of smartphone usage during baseline multiplied by 90% was the target. Measures: Self-report measures, including the amount of time using their smartphones, the time at which they went to bed, and scores on the Japanese version of the Pittsburgh Sleep Quality Index. Results: 2 of the 3 students were able to reduce the amount of time that they used their smartphones, and their sleep quality scores improved. In addition, 1 student went to bed earlier. Conclusions: Goal setting and graphic feedback were identified as possible methods for reducing the amount of time the students used their smartphones. The results suggest that reducing the amount of smartphone usage may improve sleep quality in some individuals by providing an opportunity for engaging in alternative behaviors. In addition, the results of the present study suggest that it may be possible to change behavior related to lifestyle habits through an online intervention.