Managing our screen time can be a challenge, especially when it’s used in so many areas of our lives. Technology can be extremely beneficial, but it can also impact our mental and physical health in ways we may not have considered. Different generations have differing relationships with screens; however, we are all at risk of negative effects if we don’t have appropriate boundaries with our technology.
Understanding the Impact of Screen Time on Mental Health addresses how screen time affects us and shares signs that you may need to set stronger boundaries with your screens.
Signs That Screen Time May Be Affecting Your Mental Health:
- Increased Irritability or Low Mood
- Sleep Disturbances
- Urge to Check Your Phone
- Neglect of Responsibilities, Hobbies, or Relationships
- Emotional Responses
Click the link above to learn more about each of these signs.
For many, it is hard to stop scrolling social media or quit watching shorts on YouTube, but why? The answer is, it was designed to be. The developers of these apps make money off of our time (and money) spent on their platforms, so they design our experience to be rewarding, and we, in turn, spend more and more time consuming content.
The Dopamine Cycle: Impacts of Excessive Screen Time explains, “Dopamine, often called the ‘feel-good’ neurotransmitter, plays a crucial role in the brain’s reward system. Whenever an individual engages with a screen through social media, gaming, or watching videos, the brain releases dopamine, reinforcing the behavior. This process occurs in the nucleus accumbens, a brain region associated with motivation and reward. Repeated stimulation from screen time can cause these neurological pathways to become overused and desensitized. Over time, more stimulation is required to achieve the same dopamine “rush.” This is why many individuals, including children and adolescents, struggle to transition from their devices or become frustrated when screen time is limited.”
One way to help set healthy boundaries with smartphones is to utilize the time limit features within your device settings or other digital monitoring apps. For example, you can set a limit for social media apps that will turn them off after 30 minutes of use for the day (or whatever amount of time you want to set). You can also set up daily downtime, where you can only use certain features, like making/receiving calls, during that set time. These can all be changed, so they are only as good as your own discipline to follow them, but it’s a helpful way to set a boundary and train your brain that it is time to focus on other activities.
If you need some motivation or a better understanding of what is behind social media, Google, and other platforms, check out this eye-opening trailer for The Social Dilemma. If you have Netflix, you can watch the full documentary.
CARS Employees: if screens are negatively impacting your life and you would like some help, you have free and confidential access to counseling or coaching through our Employee Assistance Program.
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