How Much Does Screen Time Affect Mental Health?

I’m not going to lie to you. I want you to read this blog, even though it is about being addicted to screens. Everything we do here at the Institute encompasses wellness and balance with technology. So we’ll continue in this spirit and give you the good, the bad, the wonderful, and the disheartening regarding technology and your mental health. 

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Where are my screen time settings anyway? 

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Technology has created our need for digital boundaries. According to Google Trends, the first spike in searches for “screen time settings” did not occur until 2018. 

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So, how do you find these life-saving settings anyway? 

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Since there are so many different kinds of devices and companies, I will share the big two for mobile devices: Apple and Android. 

• For Apple Screentime Setting Instructions

• For Android Screentime Setting Instructions

If your device is from a different company, search for that company’s instructions specifically for screen time settings. 

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The Impact of Excessive Screen Time on Mental Health

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The little ones always get it the worst. Research has shown if children spend more than two hours per day on screens, they exhibit higher levels of anxiety and depression, particularly during the COVID-19 pandemic when screen time usage soared to nearly six hours a day. In adults, a meta-analysis published in Frontiers in Psychology found a link between screen time and an increased risk of depression. This result was even more severe when observing people who both consumed television and content from their smartphones. 

Excessive screen time not only affects children and adults by potentially increasing their risk of depression, anxiety, and sleep disturbances, but it also impacts their overall mental health in broader ways. 

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Prolonged screen use has been linked to:

• Reduced physical activity

• Digital eye strain

• Headaches

• Blurred vision

• Neck pain

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There’s only one way to positively affect your mental health, and that’s to be willing to walk away. 

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Strategies to Manage Screen Time Effectively

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If you want to beat excessive screen time, you’ve got to think like a developer! 

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No, I don’t want you to start learning Javascript or CSS. What I DO want you to do is to begin understanding the way technology, particularly apps on your phone, works to bring you the dopamine our ancestors so desperately craved. 

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You’ve got to address your screen time face first. Companies like Facebook and TikTok understand human psychology. They know how an endless feed is attractive to our minds. Constantly rewarding our brains with the content we want to see is excellent for Company stakeholders and for building a sense of belonging.

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After all, what better way to make a new best friend than by seeing a stranger wear the same Marvel shirt as you? 

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BUT—a capitalized but—This same power of belonging drives us as people to “doom scroll.”

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Constantly looking through the timeline to make sure we don’t miss anything. FOMO anyone? 

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Escaping this tirade of digital monotony requires a prioritization of the following: 

• Face-to-face interactions, Walk & talks, Phone Calls, or Virtual chats 

• Minimizing exposure to technology one hour before bed 

• Regular decluttering of digital apps and files

• Your mental wellbeing 

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Without shifting your attention away from the screen and towards what drives your passions, you risk falling victim to sinister SMS, the terrible TikTok feed, or even worse….the LinkedIn lagoon of scrolling. 

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But how much better do things get when I put my phone down? 

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Let’s look through this list together so you know it’s real. 

• Improvements in mood, productivity, and physical health 

• Decrease overwhelming stimulation 

• More stable emotional states

• Reduced anxiety 

• Improved sleep patterns

• Better focus 

• More time for physical activity 

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Do you need more than that? 

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Let’s meet a community member from Digital Wellness Institute who recounts how transformative the effect of setting strict boundaries for work emails was on their life. 

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“Having digital boundaries in my workplace has given me more quality time with my family and reduced my stress significantly.” 

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Others support the claim that their sleep and energy levels increased significantly after implementing a no-screen policy before bed. 

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Stories like this underscore the importance of intentional digital consumption and the potential for reclaiming our time, focus, and health in an increasingly connected world. 

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Turn down for your mental health 

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Before we go, I want to share a few things with you. I’m like you. I don’t sit on a throne of confidence wherein I avoid all possible technology. 

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I’ve fallen victim to doomscrolling until 4 AM. 

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I’ve spent more time on computers than on the phone with family. 

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It’s not easy to simply step away from technology, primarily if you work remotely. 

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For this reason, this article has planted a seed of knowledge on how we can interact with technology to support the goals of our company, team, community, and ourselves. 

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With this level of intention and digital balance, we can surpass expectations, we can connect with others in a way that brings meaning to our lives, and our mental health can thrive rather than depend on the next funny meme. 

To learn more about crafting a balanced digital life and for resources on achieving digital wellness, explore the Digital Wellness Institute’s webinar, where you’ll find tools, course overviews, and thought leadership for promoting a healthier digital life.