From TVs and smartphones to computers and tablets, screens are everywhere and impact every aspect of daily life. Experts recommend no more than two hours of screen time a day outside of work and school, but it can be easy to exceed that limit whether through binge-watching a favorite show or doom scrolling through social media.
While it’s often necessary to engage in screen time, it’s important to be aware of the negative effects too much use can have.
Screen time and brain function
More scientific research is needed to fully understand the impact screens have on the brain; however, some studies have begun to uncover the negative impacts of too much use. Here are some scientific insights into what happens to the brain when it’s exposed to excessive screen time.
- Increase in mental illness. One study found that “Excessive smartphone use may increase the risk of cognitive, behavioral, and emotional disorders in adolescents and young adults.” It also found that it may increase the risk of early-onset dementia in late adulthood.
- Thinning of the cerebral cortex. Another study discovered that adults aged 18-25 suffered thinning of the cerebral cortex, the part of the brain responsible for thinking, perception, language, memory, attention, and decision-making.
- Higher risk of brain-related disorders. While most adults spend a decent portion of their screen time on their phones, too much time in front of the TV has been associated with various brain-related disorders.
Recognizing these risks is vital to understanding how your screen time impacts not only your brain but your overall health.
Screen time and mental health
Now that you understand how screen time impacts the brain physically, you can begin to learn how that correlates to your mental health. To be clear, not all screen time is bad. For example, banking online to avoid the extra trip to town can create more efficiency in your work-life balance, and getting on a video call allows you to stay connected to loved ones who live far away.
However, when unhealthy habits appear, you may want to reconsider how you use your devices in your daily life. For example, simply staying in touch with others can sometimes shift into seeking validation from strangers on social media. This often leads to feelings of loneliness, comparison, and disconnection. In fact, research shows that social media use has been “significantly associated with increased depression.”
The use of screens for longer periods of time has also been associated with “higher rates of depression, anxiety and other mental health disorders in adults and children.” Not only that but children who use screens for seven hours a day or more were found to be twice as likely to suffer from anxiety or depression.
What are the effects of too much screen time?
Understanding the science of how screen time impacts your brain and mental health can be fascinating, but how can you tell when it’s affecting you and your quality of life? Here are two key signs of too much screen time and when you might benefit from a break.
- Physical fatigue. If you’ve ever had a long day at the office or spent a weekend on the couch watching a TV show, you may have found yourself feeling sluggish and tired. This is due to the strain screens put on your body. Other common symptoms include eye strain, sleep disruptions, and even headaches.
- Mental fatigue and decreased focus. Feelings of brain fog and trouble focusing are common symptoms, as long hours in front of a screen can greatly impact your ability to think clearly, particularly if you are engaging with electronics at night. In fact, one study found that “Participants who had higher night screen exposure had lower cognitive scores in the information speed processing, working memory, calculation, and attention domains.”
If you feel either of these or simply no longer find joy in your devices, it may be time to take a step back.
The benefits of taking a break
Taking a break from electronics, sometimes called a “digital detox,” can have a myriad of benefits for both your physical and mental health. Here are just a few of the ways cutting back from smartphones, TVs, and other screens can improve your overall well-being.
- Better physical health. Reducing screen usage can improve your physical health by freeing up valuable time for exercise and other activities. Plus, less exposure to blue light can improve your sleep, and meals without watching devices can encourage mindful eating.
- Improved mental health. Taking a break may help you feel more accomplished and less stressed as you remove yourself from the expectations of social media. Spending less time online may also reignite your creativity, allowing your brain to engage more in creative thinking and problem-solving.
- Stronger community connections. When you disengage from the online world, you give yourself the opportunity to connect more deeply with those around you. This is due to having more free time and being less inclined to compare your family or community to others. Breaks from screens can also improve social skills as it encourages you to interact with the world more regularly.
Tips for reducing screen time
While taking breaks is essential, finding realistic ways to reduce screen time in daily life requires some planning. Consider getting started with some of the ideas below. Then, continue the practices that work for you and leave the rest.
- The 20-20-20 rule. This is great for anyone who spends long hours in front of a computer screen, especially for work or school. The practice is simple, every 20 minutes, take a 20-second break, and look at something 20 feet away. This allows your eyes, mind, and body to take a quick break and “reset” before re-engaging in your task.
- Mindful screen time management. Most people don’t plan on spending hours looking at their screen of choice, it just happens. Take back control by using apps or timers to limit screen usage. Most smartphones have reminders built in, so you can create healthy habits without completely giving up your favorite (or necessary) screentime activities.
- Move your body. Engaging in consistent physical movement is the best way to limit your screen time usage. Being active can boost your energy and mental clarity, making it easier to choose other activities over screens.
If you feel your digital devices are impacting your mental health, you’re not alone. For support with screen time usage or other mental health concerns, reach out to us on our contact page or call 616-200-4433.
