Screen time boundaries: nurturing well-being in the digital age
In this digital age, our relationship with screens has become increasingly complex. Device-driven ways to learn, connect and relax seem positive and promising. Maybe we want to stay current with the news or keep up with friends. But it can often lead us down the digital rabbit hole as we tune in to what’s served up next. How do we balance the benefits of screens without sacrificing our well-being? Let’s take a closer look at the effects of excessive screen time and share some tips for setting healthy limits.
Who’s watching and why?
Studies on screen time use in Americans show that:
- Kids spend 4-6 hours per day on screens2,5
- Teens clock up to 9 hours per day on screens outside of school or homework use5
- Adults spend an average of 11 hours a day interacting with media2
It’s easy to have a screen playing in the background while working, cooking or exercising.2 That makes it hard to count the actual hours that everyone’s online. But one thing is clear: Too much screen time can undermine our well-being.2
The reality is that it’s almost impossible to avoid online communication and social media. Both offer ways to interact socially, grow relationships and express oneself.1 But tech companies often take advantage of these social norm pressures to capture our attention. This can heighten the fear of missing out (FOMO) to increase our screen time.4
Tech companies also feed our scrolling or watching habits by designing content that’s hard to resist.3 Negative content gets more clicks that also land eyeballs on ads.2 The stress raised by the magnetic pull of media now even has its own terms, such as “doomscrolling,” “media saturation” and “headline stress.”3
How does excessive screen time affect me?
Excessive screen time can create real-life problems that lower our well-being, such as:
- Trouble sleeping
- Lower school performance (in kids)
- Less physical activity
- Less-developed social skills
- Anxiousness and irritation when without screen time
As kids grow older, it only becomes harder to turn off the screens. Heightened FOMO can feed an uncontrollable urge to use social media.1
Have concerns about screen time?
If your digital habits are making you feel anxious, worried or uneasy, Teladoc Health can help. You can connect with a therapist or mental health resources right from your device, anywhere you are. Create your account to get started today!
The good news is that there are easy adjustments you can make to create healthy screen time boundaries. Here are some suggestions for setting up some guardrails tailored by age group:3,5
For everyone:
- Set a daily screen time limit
- Make bedrooms “screen-free” zones
- Limit screens one hour before bedtime
- Set up “screen-free days”
- Avoid using screen time as a reward or punishment
Adults can also:
- Turn off news notifications
- Set a 15-minute limit on social media
- Turn off your Wi-Fi to reduce the temptation of being online and promote offline activities
- Turn on screen time limitations on your device
What will you do with all that time back? You can encourage alternate activities that promote well-being, like:
- Explore new hobbies, sign up for community classes or join a club
- Try active recreation like biking, walking or a fitness class
- Play a game or put a puzzle together, or pull ideas from an “activities jar” that the family can do
- Read good ol’ fashioned paper books, magazines and newspapers
- Do nothing! Let your mind wander and regroup
Remember that you can be a role model for healthy screen time habits.2 In front of your kids and friends, follow the rules you’ve set up. When you’re mindful of your screentime habits, you’re taking an important step to maintain balance. You can help ensure that technology enhances our lives without taking over our physical and mental well-being.
Interested in making other positive changes for your health? Have a chat about your health goals during a virtual visit with a healthcare provider. Create your Teladoc Health account to get connected and learn more about virtual care services available to you.
1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9046602/
2https://www.psychologytoday.com/us/blog/tech-happy-life/201812/how-much-screen-time-is-too-much
3https://www.apa.org/monitor/2022/11/strain-media-overload
4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7504117/
5https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-And-Watching-TV-054.aspx
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.