Image: Courtesy of Getty Images

Screens have become an integral part of daily life, whether on smartphones, laptops, TVs, or tablets. They help us work, learn and connect but as screen time increases, so do concerns about its impact on our health and wellbeing. 

Screen time can affect us in a number of ways: 

• Mental health and emotional wellbeing 

Excessive screen use, especially on social media, has been linked to increased anxiety, depression, and loneliness.  

• Sleep disruption 

Blue light from screens interferes with melatonin production, making it harder to fall asleep and stay asleep. Poor sleep quality can lead to fatigue, irritability, and reduced cognitive performance. 

• Physical health 

Prolonged screen time contributes to sedentary behaviour, which increases the risk of obesity, cardiovascular issues, and musculoskeletal problems like neck and eye strain.  

• Cognitive function 

Mindless scrolling and overstimulation can impair attention span, memory, and decision-making. The brain’s reward system becomes hooked on dopamine spikes from digital engagement, which can reduce motivation and focus. 

• Social and developmental impact 

For children and teens, too much screen time can hinder language development, social skills, and academic performance. Face-to-face interactions are essential for emotional growth and learning. 

How to mitigate the effects of screen time 

• Practice digital mindfulness 

Be intentional about how and when you use screens. Avoid passive scrolling and engage with content that adds value whether educational, creative, or social. You could also remove all non-human notifications on your phone, returning it to its original purpose of communicating with others. Reflect on how digital habits affect your mood, relationships, and productivity. 

• Create screen-free zones and times 

Designate areas like bedrooms and dinner tables as screen-free. Avoid screens at least one hour before bedtime to improve sleep quality and use night mode or blue-light filters on your devices to minimize sleep disruption. You can also enable Night Light on Windows 11 which lets you switch your display to a more yellowish tint to counteract the effects of blue light.  

Consider investing in an alarm clock. By leaving your phone in another room overnight, you create space for a calmer morning. Waking up without the immediate pull of screens can help you start the day feeling more positive and focused. 

• Try a digital detox 

Take breaks from screens whether for a few hours or a whole weekend. Use the time to read, cook, or spend time with friends and family. 

• Prioritise physical activity 

Balance screen time with movement. Regular exercise boosts mood, improves sleep, and counteracts the negative effects of sedentary behaviour. Find out simple ways to incorporate fitness around working life. 

• Use tech to manage tech 

Leverage screen time trackers and app timers to monitor and limit your usage and put your device on Do Not Disturb mode when you want to focus. You could also try the Pomodoro Technique which ensures that periods of working are productive and promotes a healthy balance between work and rest. 

• Reconnect with nature 

Spending time outdoors reduces stress and restores attention, offering us an opportunity to pause, reflect, and heal. Exposure to natural light also helps regulate circadian rhythms and supports mental health. Discover ways to enjoy more time outdoors. 

By cultivating mindful habits, setting boundaries, and prioritising real-world connections, we can harness the benefits of technology whilst looking after our health and wellbeing.