Too much screen time can affect our health in a number of ways, from eye strain and weight gain to social isolation and increased anxiety.
Screens have transformed life as we know it. We have 24/7 access to news and information. We can track our steps and sleep patterns. We can binge-watch our favorite shows, entertain ourselves with shorts, or scroll for hours on social media. While technology can be a great tool and a good source of fun, how much is too much?
We know that children’s brains are affected by spending too much time tied to screens, but what about adults? Research shows that large amounts of screen time can also have a negative effect on the physical and mental health of adults.
Learn more about the effects of too much screen time, as well as some tips for how to reduce the amount of time you’re spending online.
Negative Effects of Screen Time
While screen time can offer opportunities for fun, productivity, and relaxation, too much of it can affect our health in a number of ways, from eye strain and weight gain to social isolation and increased anxiety. Negative effects of too much screen time can include:
- Increased loneliness and social isolation.
- Decreased self-esteem and life satisfaction.
- Less time for real-world connections and experiences, creative pursuits, and healthy behaviors such as physical activity and adequate sleep.
- Weight concerns and an increased risk of obesity.
- Sleep disruption and poor sleep quality.
- Increased depression and anxiety symptoms.
- Eye strain and vision problems such as dry eyes, blurred vision, and light sensitivity.
- Neck pain, back strain, and other issues caused by hunching over a screen.
- Reduced attention span and problem-solving abilities.
- Relationship troubles, including increased feelings of insecurity or jealousy if one person spends more time interacting online.
Tips for Reducing Your Screen Time
- Assess your screen time. Many people have no idea how much time they actually spend looking at a screen each day. Figure it out – how much time are you spending online and what are you doing when you’re there? Once you have an idea, you can begin to see if you need to rethink the content you’re consuming or how much time you’re devoting to your screens.
- Make real connections. While online connections can be valuable, especially if you’re geographically isolated, quality face-to-face social connection is critical to your mental wellness. Connect with your loved ones and friends, volunteer for a meaningful organization, or meet up with co-workers. You can even try to connect with others in those moments when most of us turn to our phones, like standing in line or during a bus or train ride. It turns out that even casual social interactions with strangers are good for our well-being.
- Set yourself up for success. Depending on your habits, consider some ways to make reducing your screen time easier. For example, you could delete social media apps from your phone or sign out after every use, so it’s harder to check in mindlessly. You can turn off notifications and create tech-free times, like before bed or during meals, so you’re not tempted to pop on.
- Try a screen-free bedroom. Many people are in the habit of using their phones right before bed and immediately after waking up. To avoid this, try a screen-free bedroom. Waking up without your phone can help you set a positive and productive tone for the day, and avoiding your phone for the hour before you go to bed can provide you with more restorative sleep.
- Make time for other things.
Build time into your schedule for activities that promote your mental and physical health and provide you with a sense of purpose and connection to others. Instead of early morning scrolling, you could try a short walk, a meditation, or a yoga session. On the weekends, instead of binge-watching a show, you could try out a new healthy recipe, get yourself outside, or find a new hobby. - Assess the quality of your screen time. Examine the quality of your screen time, not just the amount. For example, researching an upcoming vacation, FaceTiming with family, or playing a video game with a group of friends could be considered valuable or productive screen time, but what about endless scrolling on social media or hours and hours of YouTube shorts? Spend time on things that contribute to your mental and physical health and avoid things that leave you drained, lonely, or upset.
- Consider a time limit for social media. Scrolling, posting, and commenting can take hours out of your day and can negatively impact your wellness. A research study found that limiting social media use to 30 minutes a day can lead to a significant improvement in well-being, decrease depression and anxiety symptoms, reduce stress levels, and improve sleep.
- Start with simple changes. It can be difficult to break a habit. If you’re used to grabbing your phone when you first wake up, or using it during your morning commute on the bus, it’s not going to be easy to stop. Start with small, manageable changes. Pledge not to eat certain meals in front of the TV or with a screen in your hand. Turn off notifications to reduce the urge to engage with your phone at every beep or ping.
Resources
- TRICARE and the Department of Veterans Affairs (VA) have several treatment options for anyone who may be suffering with low self-esteem, stress, insomnia, depression, or anxiety as a result of their screen time use.
- The American Academy of Pediatrics offers information and resources for parents on a number of screen-related topics, including how to model appropriate screen time behaviors, how to manage your family’s screen time, and more.
- Time Magazine has some thoughtful ideas and questions to help you understand if you’re spending too much time online.
- Healthy Homefront has additional articles related to screen time, including Is It Time for a Digital Detox? and Establish a Healthy Balance: Reducing Your Screen Time.
Be thoughtful about your screen habits and make small changes to protect your health and wellness from the negative effects of too much screen time.