June 17th, 2020
“We limit how much technology our kids use at home.” - Steve Jobs
In today’s digital world, screens are an unavoidable part of daily life. From smartphones and laptops to tablets and TVs, we’re constantly engaging with media—whether for work, school, entertainment, or communication.
Children often complete school assignments on tablets instead of using traditional paper and pencil. Adults, too, rely heavily on computers to fulfill professional work responsibilities. While these tools offer convenience and connection, they also introduce a new set of challenges for our mental and emotional well-being.
Excessive screen time can become a source of stress, fatigue, and emotional strain. The effects vary from person to person, but over time, constant exposure can take a toll on mood, attention, and overall mental health. As screens continue to play a central role in our lives, it’s important to recognize their impact—and learn how to manage screen use in a healthier, more mindful way.
Screens have become deeply woven into the fabric of modern life. Whether for work, school, or entertainment, we spend countless hours each day staring at digital devices—phones, laptops, tablets, and TVs. It often feels like nearly everything we do involves a screen.
Even everyday moments, like driving down the street, expose us to more screens—thanks to the rise of digital billboards and signage. With screens seemingly everywhere, it’s no surprise they contribute to both physical and mental strain. This constant exposure can quietly build stress, fatigue, and emotional overload, making it all the more important to be aware of how screen time affects our well-being.
Spending long hours in front of screens can take a toll on your physical health in several ways. One of the most immediate and noticeable effects is on your eyes. Human eyes weren’t designed to stare at artificial light and digital displays for extended periods. Prolonged screen time can lead to eye strain, dry eyes, and frequent headaches—often referred to as digital eye strain or computer vision syndrome.
Another key concern is sleep disruption, largely due to the blue light emitted from screens, especially smartphones and tablets. Using devices right before bed can interfere with the body’s natural production of melatonin, the hormone responsible for regulating sleep. As a result, you may find it harder to fall asleep—or stay asleep—after late-night screen use. Even watching TV before bed can affect sleep quality, though the impact tends to be less severe than the direct, close-up exposure from phones or tablets.
In addition to these effects, excessive screen time often leads to reduced physical activity. When we spend most of the day on screens—whether working, studying, or scrolling—we’re far less likely to move our bodies, stretch, or engage in regular exercise. This sedentary lifestyle can contribute to a range of health issues over time, including weight gain, decreased cardiovascular health, and muscle stiffness.
Poor posture is another common consequence of extended screen use. Hours spent hunched over laptops, phones, or tablets can lead to neck pain, back strain, and tension in the shoulders. Over time, these habits can affect spinal alignment and lead to chronic discomfort or musculoskeletal problems.
Together, this combination of eye fatigue, disrupted sleep, limited movement, and posture-related strain can have a significant impact on your overall physical well-being.
While excessive screen time can take a toll on your physical health—causing eye strain, headaches, and disrupted sleep—it can also affect your emotional well-being. In today’s digital world, it’s easy to get caught up in screens and lose touch with real-life, face-to-face connections. Texting, messaging, and scrolling through social media often replace meaningful interactions with friends and family.
Many people spend their free time watching TV, streaming shows, or binge watching on Netflix. Others may spend hours each day gaming, often indoors and in isolation. Over time, this can lead to feelings of loneliness, irritability, or low mood, especially when screen time replaces outdoor activity or social engagement.
The more time we spend on screens, the more it can impact our mood, mindset, and overall emotional health. Being mindful of your screen habits—and making space for offline connection and self-care—can make a meaningful difference in how you feel.
Here is a breakdown of how too much screen time can impact your mental health:
There’s no one-size-fits-all answer to how much screen time is “too much,” but experts agree that excessive screen use—especially when it interferes with sleep, relationships, physical activity, or mental health—can be harmful.
For children and teens, the American Academy of Pediatrics recommends no more than 2 hours of recreational screen time per day, excluding school-related use. For adults, the key is balance: if screen use dominates most of your waking hours and leaves little room for movement, social connection, or rest, it may be time to reevaluate your habits.
Warning signs of excessive screen time include:
Being mindful of how and when you use screens—and making space for offline time—can go a long way in supporting your mental and physical health.
The key to screen use is to use them in moderation. This is easier said than done, as has been previously mentioned, we are bombarded with screens everywhere we turn. It is important to try to keep this in mind as we attempt to limit our screen use. Obviously, there will be times where we must look at screens; but, in the times where we can avoid using screens it is a good idea to take advantage of the opportunity to take a break from screen use.
There are sometimes where screen use is worse than others. For example, trying to limit screen use first thing in the morning and right before bed can be beneficial. Another strategy that may be helpful for using screens in moderation is to try to schedule time outside. If you do go outside, it could be helpful to leave one’s phone inside to avoid the temptation of staring at one’s phone screen.
To learn more about reducing screen time, head to our blog “How a Social Media Detox (Digital Detox) Transforms Your Mental Health”.
Screen time can be a helpful tool for learning, connection, and entertainment—but setting healthy limits is important for mental, emotional, and physical well-being. Here are general screen time guidelines based on age, as recommended by experts like the American Academy of Pediatrics (AAP) and the World Health Organization (WHO):
Ages 0–2
Avoid screen time altogether, except for video chatting with family. At this age, real-world interaction and play are key to healthy development.
Ages 2–5
Limit screen time to 1 hour per day of high-quality, educational programming.
Co-view when possible to help children understand and apply what they’re watching.
Ages 6–12
Aim for no more than 1–2 hours of recreational screen time daily. Prioritize physical activity, social interaction, and sleep over screen use.
Teens (Ages 13–18)
While screen time naturally increases with school and social life, encourage limits on recreational use. Monitor for signs of excessive screen use, especially if it affects sleep, mood, or academic performance.
Adults
Balance is key. Screen time for work is often unavoidable, but take regular breaks and limit screen use during personal time—especially before bed. Creating appropriate boundaries around screen use can promote healthier habits, stronger relationships, and better overall mental health.
While social media can help teens stay connected and express themselves, excessive or unhealthy use has been linked to increased rates of depression and anxiety. Constant exposure to filtered images, comparison culture, and online validation can negatively affect a teen’s self-esteem and emotional well-being.
Many teens report feeling pressure to present a perfect version of their lives online, leading to feelings of inadequacy, loneliness, or rejection—especially when their posts don't receive the attention they hoped for. Additionally, cyberbullying, exclusion, and exposure to distressing content can further impact a teen’s mental health.
Spending large amounts of time on social media also means less time for face-to-face interaction, physical activity, and restful sleep—all of which are essential for emotional balance and resilience.
While social media alone may not directly cause depression, it can be a contributing factor, especially when combined with other stressors. For teens showing signs of withdrawal, low mood, or emotional distress, reducing screen time and seeking professional support—such as therapy or a structured treatment program—can be an important step toward recovery.
To learn more about about social media and mental health, head to our blog “Unveiling the TikTok Effect: How It's Impacting Youth Mental Health”.
If screen time is starting to impact your mood, sleep, or overall well-being, you’re not alone—and help is available. At Clarity Clinic, our team of expert therapists provides compassionate, evidence-based care to help you regain balance and feel your best.
Whether you're looking for in-person support or online therapy that takes insurance, we make it easy to connect with a Chicago therapist who understands your needs. With convenient clinic locations throughout IL and online therapy options, finding the right therapist has never been easier.
Take the first step toward better mental health—find the best therapy in Chicago today. Find relief from depression, anxiety, stress, and so much more at Clarity Clinic!
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