The average screen time in the US in 2024 has been 7 hours and 3 minutes per day. It is an alarming amount of time. We are almost swallowed into a virtual world that is inevitably harming our well-being. Statistically, people who spend more time in front of their screens have higher chances of struggling with their mental health as it influences their brain development in the long term. So, how can one find a healthy and practical balance?
How Does Screen Time Affect Your Mental Health?
The Yale Department of Psychiatry and Columbia School of Nursing conducted a study in which they analyzed the brain development of over 5,1009 individuals, including children, who participated in the Adolescent Brain Cognitive Development (ABCD) Study. The results revealed that individuals who spent more time in front of their digital devices were more likely to face internalizing problems after two years, such as depression, anxiety, social anxiety, and somatic complaints.
Experts emphasized the importance of learning the impact that excessive screen time has on the human brain’s development. Especially since our mindless use of technology has become so prevalent today, and we are totally oblivious to the knife we’re willingly twisting in our backs.
How To Effectively Reduce Screen Time
Find a non-digital source of satisfaction: To break the cycle, you have to find its roots. This is the most important step because the main reason why one can become addicted to their digital devices is the dose of satisfaction they provide, even if temporary. So, you need to find rewarding activities that do not include using technology, such as reading a physical book, exercising, volunteering, or developing a new hobby.
Some might counter that those activities cannot be as enjoyable because they require a long time until they become rewarding. Yet, this is exactly what you need at this point. It will help your brain practice delayed gratification instead of instant gratification. Overall, this will eventually elevate the quality of your life in multiple aspects.
Reserve Screen Time: It is hard to go from hours-long of screen time to lesser ones. So, you need to approach the transition smartly. Reserve periods in your day that are solely dedicated to screen time, and gradually start shortening them. This will facilitate the process for your brain and won’t make you crave it as intensely as when cutting screen time entirely at once.
Make Your Devices Hard To Reach: If it is possible to achieve this, it can help decrease your screen time by shocking amounts. We often reach for our devices out of boredom and not a necessity. You can, for example, keep them out of reach in a different room or use apps that restrict your screen time. This will gradually deconstruct the unconscious habit your brain developed of reaching to any digital device for distraction.
Final Thoughts
Experts are yet to conclude how much screen time is too much for adults, but they all agree that the current statistics shouldn’t be glossed over and every individual should inspect closely their relationship with their digital devices. It is very easy to get engrossed in a virtual reality that is carefully curated to provide instant dopamine doses, but that doesn’t cancel the truth that it can potentially inflict harm beyond one’s control and imagination. So, you have to trade carefully when giving up endless hours of your life to your screens.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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