If you want to build positive relationships while limiting depression, anxiety, and an increased risk of dementia, maybe it’s time for a digital wellness check-up of your screentime habits. According to Harvard University, “Half of all kids and three-quarters of parents feel the other is distracted when talking to each other.” – Debra Bradley Ruder, Screen Time and the Brain
In this article we’ll explore the mental health impacts of excessive screen time, the benefits of a digital detox, and practical steps to help you find a healthier balance in your digital life.
1. Understanding the Mental Health Impacts of Excessive Screen Time
Studies published by Harvard, Yale, and Stanford all show that prolonged screen time contributes to stress, anxiety, and poor sleep quality, negatively impacting mental health.
Social media addiction and phone addiction are increased risks of too much screentime as well. It’s not all your fault, however. Social media is designed to be addictive with a “sticky” algorithm for marketing purposes. Content creators hook us through innocent enjoyments in creative ways.
Self image issues fueled by the social media comparison trap especially affects teens and young adults. On social media they feel pressured to share the “perfect selfie” or feel anxious if they don’t get likes and follows. Plus, constant exposure to influencers and content creators with seemingly perfect lives fuels feelings of loneliness, anxiety, and unrealistic expectations.
Screens disrupt healthy sleep patterns. Healthy sleep hygiene is negatively affected by nighttime screen use due in part to blue light emitted from devices. This interferes with the production of melatonin, the hormone that helps regulate sleep. Scrolling screens also over-stimulates your brain, not allowing it to get into rest mode. As a result, many experience difficulty falling asleep, staying asleep, and getting quality rest. Being sleep-deprived often leads to frustration, irritability, and anxiety.
The emotional effects of too much screen time subtly leads to frustration and lack of healthy communication. Often a child or partner feels ignored or undervalued when the other is constantly checking their phone, feeding feelings of isolation, disconnection, and even emotional abandonment.
It’s no wonder excessive screentime is harmful to mental health.
2. The Benefits of a Digital Detox
Improving your digital habits is a powerful way to improve your mental health. To start, consider trying a digital detox — the practice of limiting or completely disconnecting from all screens for a set amount of time.
You’ll need to find a balance that works for your life, but the potential benefits outweigh the FOMO (fear of missing out). Here are a few motivating reasons to pursue a digital detox:
- Stronger Relationships: Choosing to spend less time staring at your phone or computer clears space for quality time with family, friends, or a partner. Connection with others is a core emotional need, says Dr. Brené Brown in her book Daring Greatly.
- Improved Emotional Health: Cutting down on screen time, particularly social media, can reduce exposure to negative online content. Instead of worrying about the world’s problems, your mind is free to rest and dream
- Greater Mental Focus: This benefit may take time to accumulate, but if you regularly disconnect from devices, you should begin to notice greater focus.
- Revitalized Rest: Imagine feeling well rested with energy to exercise or pursue new hobbies. It’s amazing how much quality sleep can improve your life overall.
- Increased Productivity: (Your boss will love you.) Without constant distractions from notifications and endless browsing, you increase your focus on tasks at hand. Your inner satisfaction and sense of accomplishment are positive mental health benefits, too.
3. Strengthening Relationships Through a Digital Detox
Have you considered that excessive screen time may be a subtle source of tension or harm in your relationships? We’ve all seen a parent hand a screaming toddler their smartphone in public, and then continue what they were doing. It’s easy to understand an overwhelmed parent buying themselves a moment of peace. Unfortunately, dependence on screens can easily replace real connections with your child and tiny teachable, parenting moments.
Learning how to listen well and become emotionally connected are vital skills for warm, wonderful relationships. In small moments you can make others feel like the most important person in the world. Relationship experts Drs. John and Julie Gottman of the Gottman Institute call this attunement. For couples, setting clear digital boundaries helps them attune or “tune-in” to each other.
To get started, try these small steps. Instead of distractedly texting or scrolling through social media or texts during dinner, choose to engage in meaningful conversation with those around you. Put down your phone and make eye contact with your amazing children when they’re talking. Even small steps practiced consistently pay off! Over time you’ll enjoy stronger, more supportive relationships.
4. Practical Tips for Reducing Screen Time
Digital detox may sound overwhelming, but it doesn’t have to be. Simple steps like turning off the TV, computer, and all other screens at a certain time each day are easy to practice. Or if you need a radical reset, you could commit to a complete digital detox – a weekend with zero screens.
If you’re ready to start your digital detox, here are more practical, easy-to-try tips that can help you reduce screen time and find a healthier balance:
- Set Daily Screen Time Limits: Many smartphones and apps allow you to set daily limits on screen time, helping you stay on track. Use these features to pay attention to your habits and limit your time on social media, gaming, or streaming services.
- Use Tools to Block Online Distractions: If you’re looking to stay focused and avoid unhealthy distractions, consider using apps that block distracting websites or content. Tools like StayFocusd (for Chrome) or Freedom (for multiple platforms) can help you stay on task and avoid mindless scrolling.
- Replace “Doom Scrolling” with Offline Activities for an Hour Each Day: Instead of reaching for your phone whenever you’re bored, try replacing screen time with offline activities like reading a book, exercising, or engaging in a creative hobby. Set aside an hour each day to practice this, and put it on your calendar, too. Over time you’ll find self-care habits like moving your body or feeding your mind improves your mental well-being! You may even discover new creative zest as you free up mind space to focus.
- Create Tech-Free Zones: Designate certain areas of your home—like the bedroom or the dinner table—as tech-free zones. This encourages you to disconnect from devices and be more present in those small golden moments you share with family and friends.
- Use a Porn Blocker to Stay Focused: If you struggle with access to inappropriate content, consider using a porn blocker to manage your online activity. This can help limit exposure to harmful material and provide an extra layer of accountability. It also has the potential to improve your relationships and productivity!
5. Embracing a Healthier Digital Balance
Practicing regular digital detox doesn’t mean completely cutting yourself off from technology. Instead, it’s about creating a sustainable balance between your online and offline life. Setting healthy boundaries around technology protects your mental health, relationships, and overall well-being.
If you slip back into old patterns now and then, be kind to yourself. You can start a digital detox again. Remember that small, consistent steps toward reducing screen time can lead to big improvements. By making time for self-care, personal growth, and face-to-face interactions, you’ll find that the mental clarity, emotional health, and the real personal connection you’re seeking are within reach.
Are you ready to start your digital detox journey? Begin today by setting intentional online limits. Choose one digital detox tip to practice this week and focus on the benefits of reducing screen time for a more fulfilling, connected life.
Reconnecting with real life will not only enhance your mental health but also improve your overall quality of life. Not only will your future self thank you, your family and friends will remember you as the person who made them feel seen, heard, and loved.
