We live in a time where technology is everywhere. We can easily access the internet, smartphones, social media, and connect with others online. Even in countries where people do not have running water or electricity, many have cell phones that can connect them to a bigger world. The internet and modern technology have many benefits, like helping us talk to people far away, being safer, finding useful information quickly, and getting more done in less time.
But what are the problems?
Most of us enjoy looking at screens because it's fun! When we scroll through social media and see likes or shares, our brains get a little boost from a chemical called dopamine. This makes us feel good. However, spending too much time on screens can cause problems. It can make it hard to focus, increase feelings of anxiety, and lead to depression.
Here are some ways excessive screen time can affect us:
- Physical Health: The more time we spend on screens, the less time we have for sleeping, exercising, or hanging out with friends and family.
- Mental Health: Too much screen time makes it hard to enjoy the real things in life. A study of 5,100 kids found that those who spent most time on social media were more likely to have problems like depression, anxiety, and aggressive behavior.
- Brain Health: Kids are especially sensitive to too much screen time because their brains are still developing. Spending a lot of time on screens can make kids feel anxious and irritable when they are not using their devices. It can also reduce their ability to concentrate.
- Social Wellbeing: We need each other! In 2023, a report said that feeling lonely increases the risk of serious health problems like heart disease and depression. A study showed that since smartphones became popular in 2007 and 2008, fewer kids are getting together to play and hang out. Being lonely can be more harmful to your health than smoking fifteen cigarettes a day.
Tips to Help Reduce Screen Time:
- Set time limits for how long you use social media on your phone or computer.
- Turn off notifications to reduce distractions and help you enjoy real-life activities like spending time with family and friends.
- Find fun activities to do offline—like having dinner with friends, going for a walk, reading a book, or trying a new hobby.
- Make your phone less exciting! Change your phone's display to grayscale, making it less colorful and attractive.
American Academy of Pediatrics Recommendations for screen time and children.
| Age | Screen Time |
| Less than 18 months | Only use screens for video chatting. |
| 18-24 months | Start showing small children good media that they can understand. |
| 2-5 years | Limit screen time to less than 1 hour each day. |
| 6 years and older | The most screen time allowed is 2 hours per day. Allow video games for 1 hour during the week and 2 hours on the weekend |
Elisabeth Almond, FNP-C
Elisabeth Almond is a Nurse Practitioner and Medical Director at five Peak Vista locations. She believes that everyone deserves good health care and works hard to help those who face challenges in getting it.
References:
- Media Use in School-Aged Children and Adolescents (2016). National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/27940794/
- Mark Potenza, PhD, MD (2023). Study Probes Connection Between Excessive Screen Media Activity and Mental Health Problems in Youth. Yale School of Medicine. https://medicine.yale.edu/news-article/yale-study-probes-connection-between-excessive-screen-media-activity-and-mental-health-problems-in-youth/
- Dr. Vivek H. Murty (2023). Our Epidemic of Loneliness and Isolation (2023) https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf
