What’s Your Screen Time?
For many of us, reviewing our weekly screen time can be an eye-opening, if not alarming, experience. Once you factor in the time spent working on your phone or laptop, watching TV, or gaming, the digital hours can be staggering. While technology can be a great tool for staying connected and accessing information, it can also lead to burnout, anxiety, and diminished focus. After reflecting on the amount of time you spend daily in front of a screen, ask yourself: What would it feel like to regain some of the mental space used for technology?
Constant Connectivity Takes a Mental Toll
There is ample research showing that being constantly plugged in can have significant negative consequences for mental health. Prolonged screen time can disrupt sleep, reduce focus, and may even elevate stress levels (Neophytou et al., 2021). Additionally, studies have found a direct correlation between longer screen time and greater severity of depression and anxiety in Canadian youth (Maras et al., 2015). Even just having your phone nearby while engaging in other tasks can divide your attention and reduce emotional presence (Baumgartner et al., 2018). Think of it as your brain multi-tasking all day long!
Taking a Digital Break
Digit breaks don’t need to be extreme to make a big difference. You don’t need to do a weeklong digital detox – even small, consistent choices can improve sleep, reduce anxiety, and foster greater mental clarity. The key is to start with realistic goals. A digital break can be any conscious temporary break from digital devices, platforms, or even specific apps. For example, setting the intention of not going on your phone thirty minutes before bed is a small change that can make a big impact on your quality of sleep and mental health. Small intentional goals are easier to achieve and can be the most impactful!
4 Practical Tips for a Digital Mindfulness
1. Set short “Tech-Free” zones/times: For example, no phone at the dinner table or 30 mins before bed
2. Turn off notifications that aren’t necessary: Reduce digital noise that grabs your attention
3. Check your phone screen time weekly: Get insight into habits and set healthy limits
4. Replace times you typically spend scrolling with something more valuable to you: For example, journaling, reading, listening to a podcast, walking
Conclusion: Monitoring Change
Facing your screen time use can feel overwhelming, but it doesn’t have to be! Start with one small change and monitor how it affects your mood, focus, and overall mental health. Observe how you feel after long scrolling sessions and compare this to moments spent offline. Tracking changes can help increase motivation to unplug. It may help to write down these feelings in a journal or your notes app to monitor changes in your mood. Digital breaks are not about abandoning your online support and connections; they’re about reconnecting with yourself and the present.
As you start thinking about how your screen time impacts your mental health, remember your mind deserves a moment to breathe! If you need additional support in managing stress, overwhelming life transitions, or creating healthier habits, CITC is here to help.
References & Further Reading
Baumgartner, S., Schuur, W., Lemmens, J., Poel, F. The Relationship Between Media Multitasking and Attention Problems in Adolescents: Results of Two Longitudinal Studies. Human Communication Research, Volume 44, Issue 1, 3–30 (2018). https://doi.org/10.1093/hcre.12111
Maras, D., Flament, M. F., Murray, M., Buchholz, A., Henderson, K. A., Obeid, N., & Goldfield, G. S. (2015). Screen time is associated with depression and anxiety in Canadian youth. Preventive medicine, 73, 133-138. https://doi.org/10.1016/j.ypmed.2015.01.029
Neophytou, E., Manwell, L.A. & Eikelboom, R. Effects of Excessive Screen Time on Neurodevelopment, Learning, Memory, Mental Health, and Neurodegeneration: a Scoping Review. Int J Ment Health Addiction 19, 724–744 (2021). https://doi.org/10.1007/s11469-019-00182-2
