How often should I use my AI mental health app?

By Siri Bandagiriye · October 31, 2026

As often as it helps, and no more. There's no right number. If you find yourself spending more time with an app than with people, ease off and reach out to someone.

As often as it helps, and no more. There's no right number. Some people use Saati most nights for a few weeks during a hard stretch, then rarely.

That's why Saati sends no daily reminders and keeps no streaks. I don't want you coming back out of guilt.

If you're spending more time with an app than with people, ease off and reach toward someone.

What the research says

In a four-week randomized study of 981 people, those who voluntarily used an AI chatbot more had consistently worse outcomes on measures such as loneliness and emotional dependence.¹

The APA advises that AI chat sessions should not interfere with sleep, hobbies, school, work or social interaction, because overuse can crowd out healthy activities.²

Among U.S. young people aged 12 to 21 who used chatbots for mental health advice, 66 percent did so at least monthly.³

Written by Siri Bandagiriye

I've been a Buddhist monk and mindfulness teacher for 30 years, and for six years a chaplain with Correctional Service Canada, sitting with people in crisis. I built Saati in Halifax as a companion for the ordinary hard days. If you'd like to see what it's like, it's free to try.

How often should I use my AI mental health app?

What the research says

References