People often talk about the dangers of spending too much time on our screens. But in our modern world, it can be difficult to avoid a surplus of screen time. Many of us utilize screens at work, sending emails and typing up reports. Then, we head home where we unwind by watching TikTok videos or Instagram reels and end the night with an episode or two of our favorite television shows. You might even turn to YouTube to follow along with a content creator’s yoga class, cooking video, or makeup tutorial.
With the omnipresence of screens, how much screen time is too much? Are there actually negative effects associated with screen time? And how does screen time (whether too much or too little) play into mental health?
Today, we are answering all of these questions and more with insights from the behavioral health team here at Triumph.
How Much Screen Time Is Too Much?
When it comes to screen time, many people have questions about placing limits on screen time exposure, especially screen time for kids or teenagers. In the United States, the average screen time is about 7 hours and 3 minutes per person per day. That includes time spent looking at your phone, computer, and TV screen. That is more than 30% of your day.
The U.S. average is slightly higher than the worldwide average screen time, which is about 6 hours and 40 minutes per day. Average screen time is declining slightly, down 4.3% (which equates to about 18 minutes per day) since 2021. Still, experts are concerned that nearly one-third of the day spent looking at screens is too much.
So what is the right screen time limit? Well, there is disagreement there, too. A 2017 study published in the journal Preventive Medicine Reports found that adults who spend more than 6 hours looking at screens each day had a higher risk of depression. Another study, which was published in the Journal of Social and Clinical Psychology found that those who limited time on social media to 30 minutes per day saw a significant increase in overall well-being, including reduced depression and anxiety symptoms.
In short, there is no perfect answer when it comes to how much screen time is too much. The general consensus among studies is that the quality and type of screen time also matters.
Is It Important to Limit Screen Time?
If you are wondering whether or not to limit screen time, the general consensus among professionals is yes. Studies have found a link between higher rates of depression and anxiety among adults who spend more than 6 hours per day looking at screens. There are a few different negative effects associated with too much screen time:
Poor quality of sleep: Light exposure from screens can lead to insomnia and sleep disruptions, especially if you view screens right before bed.
Eye strain and headaches: If you spend too much time looking at screens, you might suffer from dimmed vision. This strain on your eyes can cause headaches.
Neck or shoulder pain: When you are looking at a screen for a prolonged period of time, your posture can be impacted. This can lead to chronic neck and/or shoulder pain.
Addictive behaviors: Smartphone usage has been linked to addictive behavior patterns in adults. Addictive smartphone or social media use can interfere with daily life and routines, at which point it is important to seek help from a licensed professional.
Cognitive struggles: Too much screen time has been shown to impact attention span and processing abilities, making it harder to function at your normal level.
As you can see, there are both mental and physical consequences when it comes to spending too much time looking at screens. As such, it is important to limit screen time when possible. Guidance from professionals suggests limiting screen time to 2 hours outside of work. Any time that you would have otherwise been using electronic devices could then be replaced with physical activity, ideally outdoors.
Is Screen Time Bad for Your Mental Health?
Excessive screen time can have a negative impact on your mental health. As we mentioned, there is a correlation between 6+ hours of daily screen time and a higher risk of depression and anxiety. Disrupted sleep due to screen time could also play into this risk factor, as reduced sleep is also associated with a higher likelihood of depression and other mood disorders.
Screen time is particularly problematic for younger people. Children who spend too much time looking at screens may experience cognitive delays that impact problem-solving, creativity, and attention span. Additionally, an excess of screen time during childhood can lead to delays in social-emotional development, including grasping social norms, exhibiting age appropriate behaviors, and more.
However, there are some gaps in current research. While many studies suggest that too much screen time is harmful, others have found negligible or even slight positive effects when looking at screen time in children. How is this possible?
Well, one theory is that technology has developed so quickly that studies have not accounted for the incredible diversity in what “screen time” could mean. For instance, screen time might mean binge-watching reality TV. It could also mean reading books on your Kindle, FaceTime-ing with friends, or playing educational games. When studies fail to account for the type and quality of screen time that participants are engaging in, that could help explain the disparities in results.
When Should I Get Help?
If you are feeling negatively affected by screen time or other stressors in your life, it is never too soon to seek professional help. Here at Triumph Behavioral Health, we are a Maryland wellness center dedicated to supporting our clients with empathy, respect, and care. We work with our clients to build individualized treatment plans for a variety of different behavioral and mental health-related concerns. We can also help with prescriptions and medication management.
If you want to take the next step toward improving your behavioral health, we are here to help. Get in touch with our team today to schedule your same-week therapy appointment.