In our daily lives, screens are everywhere. From the smartphones in our pockets to the computers at our desks and the televisions in our living rooms, digital devices are a constant presence. They connect us, entertain us, and inform us. But as we spend more time looking at screens, it’s important to understand how this impacts our overall wellness. This post will explore the effects of screen time on your brain and mental health, offering insight into how you can build a healthier relationship with your devices.
What Do We Mean by ‘Screen Time’?
“Screen time” is a simple term for a complex activity. It refers to the total amount of time you spend looking at a screen on any digital device. This includes a wide range of activities, from productive tasks like working on a laptop and attending virtual meetings to leisure activities like scrolling through social media, watching videos, or playing games on a tablet or phone.
Each of these activities engages your brain differently. Passive screen time, such as watching a movie, is a different experience from interactive screen time, like video chatting with family or collaborating on a work project. Understanding the quality and quantity of your screen time is the first step toward managing its effects on your life.
When Does Screen Time Become Excessive?
Recognizing when screen use starts to negatively affect your daily life, responsibilities, and health is key.
Common signs of excessive screen time include:
● Neglecting Responsibilities: Prioritizing screen-based activities over work, school, or household chores.
● Physical Discomfort: Experiencing frequent headaches, eye strain, or neck and shoulder pain.
● Sleep Problems: Difficulty falling asleep or staying asleep, often due to using screens right before bed.
● Social Withdrawal: Preferring screen time over face-to-face interaction with friends and family.
● Loss of Interest: Losing enjoyment in hobbies and activities that don’t involve a screen. ● Mood Changes: Feeling irritable, anxious, or down when you can’t use your devices.
If these signs feel familiar, it may be a signal that your screen habits are becoming a problem. Recognizing these patterns is a crucial step toward regaining balance and improving your well-being.
In the table below are some recommendations for screen time by age.
| Age Group | Recommended Screen Time Limit | Recommended Activities | Potential Benefits of Limits | Risks of Exceeding Limits |
| Until 18 months of age | Limit screen use to only video chatting along with an adult (e.g., with a parent who is out of town) | Interactive play, reading books, physical activity | Stronger parent-child bond, better sleep | Delayed development, attention issues |
| 18 to 24 months | Limit screen time should be limited to only watching educational programming with a caregiver | Storytelling, outdoor exploration, physical activity | Enhanced language skills, improved focus | Reduced social interaction, behavioral problems |
| 2 to 5 years | Limit recreational screen time (non-school, non-homework, non-educational) to about 1 hour per weekday and 2 hours on the weekend days | Creative play, drawing, puzzles, physical activity | Better cognitive development, imaginative play | Eye strain, obesity |
| 6 years and older (pre-teens, adolescents, adults) | Recreational screen time (non-school, non-homework, non-educational) to less than 2 hours per day | Sports, hobbies, reading, social events, physical activity | Improved performance, physical health | Sleep disruption, cyberbullying, physical health problems |
Sources: modified recommendations from American Academy of Child and Adolescent Psychiatry and American Academy of Pediatrics
The Effects of Screen Time on Your Brain and Mental Health
Excessive screen time can have significant effects on both your physical brain and your psychological state. From chemical changes to behavioral patterns, the impact is multifaceted.
Physical Brain Effects and Blue Light
One of the most discussed physical effects of screen time is exposure to blue light. Our device screens emit this high-energy light, which can disrupt our natural sleep-wake cycle, or circadian rhythm. Your brain interprets blue light as daylight, signaling it to stay awake. When you use screens late at night, you’re essentially telling your brain it’s not time to sleep. This can suppress the production of melatonin, the hormone that helps you feel drowsy, leading to poor sleep quality and quantity. Over time, chronic sleep deprivation can contribute to a host of health issues, including memory problems and mood disorders.
Structurally, some studies suggest that high levels of screen time can impact brain matter, particularly in the areas responsible for emotional processing, attention, and decision-making. While research is ongoing, it points to a physical link between our device habits and our brain’s architecture.
Psychological Effects and Anxiety
The connection between screen time and mental wellness is strong. High usage, especially on social media, is often linked to increased feelings of anxiety and depression. This can happen for several reasons:
● Social Comparison: Social media platforms can create a highlight reel of others’ lives, leading to feelings of inadequacy and low self-esteem.
● Fear of Missing Out (FOMO): The constant stream of updates can make you feel like you’re always missing out on something more exciting, creating a sense of anxiety and a compulsion to keep checking your phone.
● Information Overload: The endless flow of news, notifications, and messages can be overwhelming, leaving your brain in a state of high alert and making it difficult to relax.
This constant stimulation can shorten your attention span and reduce your ability to focus on deep, meaningful tasks. Your brain gets used to the rapid rewards of notifications and new content, making slower, real-world activities feel less engaging.
Understanding Technology Addiction
In some cases, excessive screen use can develop into a more serious condition known as Technology Addiction. This is not an official diagnosis in the Diagnostic and Statistical Manual of Mental Health Disorder-5-Text Revision (DSM-5-TR) yet, but it is a concept used by many mental health professionals to describe a compulsive and problematic relationship with technology. It’s characterized by an inability to control use despite negative consequences in your personal or professional life.
Symptoms often mirror those of other substance use disorders, including:
● Preoccupation: Constantly thinking about being online or using a device.
● Withdrawal: Feeling restless, irritable, or moody when unable to access a screen.
● Tolerance: Needing to spend more and more time on devices to feel satisfied.
● Deception: Hiding the extent of your screen use from others.
● Loss of Control: Unsuccessfully trying to cut back on screen time.
This disorder can severely impact relationships, job performance, and overall mental health. It becomes the primary way a person copes with stress, boredom, or sadness, creating a harmful cycle.
How to Address Excessive Screen Time
Finding a healthier balance with technology is possible. It’s not about eliminating screens entirely but about using them more intentionally.
1. Set Clear Boundaries: Designate “screen-free” times and zones. For example, you could make mealtimes and the bedroom device-free areas. Setting a “digital curfew” an hour or two before bed can significantly improve sleep.
2. Monitor Your Usage: Use built-in phone apps or third-party tools to track how much time you spend on your devices and which apps you use most. Awareness is the first step toward change.
3. Find Alternative Activities: Rediscover hobbies that don’t involve a screen. Go for a walk, read a physical book, cook a meal, or spend quality time with loved ones. 4. Practice Mindful Technology Use: Before you pick up your phone, ask yourself why. Are you using it for a specific purpose, or are you just trying to avoid boredom? Be intentional with every click and scroll.
5. Seek Professional Help: If you feel your screen use is out of control and negatively impacting your life, don’t hesitate to speak with a mental health professional. They can provide strategies and support to help you regain control.
By taking these steps, you can cultivate a healthier relationship with technology, one that supports your mental wellness instead of harming it.