{"id":884,"date":"2026-01-13T14:50:48","date_gmt":"2026-01-13T14:50:48","guid":{"rendered":"https:\/\/blog.lboro.ac.uk\/wellbeing\/?p=884"},"modified":"2026-01-13T14:51:30","modified_gmt":"2026-01-13T14:51:30","slug":"the-impact-of-screens-and-how-to-mitigate-it","status":"publish","type":"post","link":"https:\/\/blog.lboro.ac.uk\/wellbeing\/2026\/01\/13\/the-impact-of-screens-and-how-to-mitigate-it\/","title":{"rendered":"The impact of screens and how to mitigate it\u00a0\u00a0\u00a0"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2026\/01\/bedtime.jpeg\" alt=\"An open laptop in a dark room, with a blue light from its screen illuminating bookshelves\" class=\"wp-image-885\" srcset=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2026\/01\/bedtime.jpeg 960w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2026\/01\/bedtime-300x169.jpeg 300w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2026\/01\/bedtime-768x432.jpeg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<p>Image: Courtesy of Getty Images<\/p>\n\n\n\n<p>Screens have become an integral part of daily life,&nbsp;whether on smartphones, laptops, TVs, or tablets.&nbsp;They help us work,&nbsp;learn&nbsp;and&nbsp;connect&nbsp;but as screen time increases, so do concerns about its impact on our health and wellbeing.&nbsp;<\/p>\n\n\n\n<p>Screen time can affect us in&nbsp;a number of&nbsp;ways:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mental\u00a0health and\u00a0emotional\u00a0wellbeing\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Excessive screen use,&nbsp;especially&nbsp;on social media,&nbsp;has been&nbsp;<a href=\"https:\/\/www.who.int\/europe\/news\/item\/25-09-2024-teens--screens-and-mental-health\" target=\"_blank\" rel=\"noreferrer noopener\">linked to increased anxiety, depression, and loneliness<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sleep\u00a0disruption\u00a0<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.sbm.org\/healthy-living\/blue-in-the-face-the-effects-of-blue-light-on-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">Blue light from screens&nbsp;interferes&nbsp;with melatonin production<\/a>, making it harder to fall asleep and stay asleep. Poor sleep quality can lead to fatigue, irritability, and reduced cognitive performance.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Physical\u00a0health\u00a0<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10852174\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prolonged screen time contributes to sedentary&nbsp;behaviour<\/a>, which increases the risk of obesity, cardiovascular issues, and musculoskeletal problems like neck and eye strain.&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cognitive\u00a0function\u00a0<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.cnbc.com\/2025\/04\/14\/psychologist-how-mindless-scrolling-impacts-your-attention-span.html?msockid=2106326c6b196024285d27d76afa61c2\" target=\"_blank\" rel=\"noreferrer noopener\">Mindless scrolling and overstimulation can impair attention span, memory, and decision-making<\/a>. The brain\u2019s reward system becomes hooked on dopamine spikes from digital engagement, which can reduce motivation and focus.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Social and\u00a0developmental\u00a0impact\u00a0<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10353947\/\" target=\"_blank\" rel=\"noreferrer noopener\">For children and teens, too much screen time can hinder language development, social skills, and academic performance<\/a>. Face-to-face interactions are essential for emotional growth and learning.&nbsp;<\/p>\n\n\n\n<p><strong>How to&nbsp;mitigate the&nbsp;effects of&nbsp;screen&nbsp;time<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Practice\u00a0digital\u00a0mindfulness\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Be intentional about how and when you use screens. Avoid passive scrolling and engage with content that adds value&nbsp;whether educational, creative, or social.&nbsp;You could also remove&nbsp;all non-human notifications on your&nbsp;phone, returning it to&nbsp;its original purpose of communicating with others.&nbsp;Reflect on how digital habits affect your mood, relationships, and productivity.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Create\u00a0screen-free\u00a0zones and\u00a0times\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Designate&nbsp;areas like bedrooms and dinner&nbsp;tables as screen-free.&nbsp;Avoid screens&nbsp;at least&nbsp;one hour&nbsp;before bedtime to improve sleep quality&nbsp;and use night mode or blue-light filters on your devices to minimize sleep disruption.&nbsp;You can&nbsp;<a href=\"https:\/\/www.howtogeek.com\/796092\/how-to-enable-night-light-on-windows-11\/\" target=\"_blank\" rel=\"noreferrer noopener\">also&nbsp;enable Night Light on&nbsp;Windows 11<\/a>&nbsp;which&nbsp;lets you switch your display to a more yellowish tint to counteract the&nbsp;effects&nbsp;of blue light.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Consider investing in an&nbsp;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.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try a\u00a0digital\u00a0detox\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Take breaks from screens&nbsp;whether for a few hours or a&nbsp;whole&nbsp;weekend. Use the time to read, cook, or&nbsp;spend time with friends and family.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prioritise\u00a0physical\u00a0activity\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Balance screen time with movement. Regular exercise boosts mood, improves sleep, and counteracts the negative effects of sedentary&nbsp;behaviour.&nbsp;<a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2024\/02\/20\/incorporating-fitness-around-working-life\/\" target=\"_blank\" rel=\"noreferrer noopener\">Find out simple ways to incorporate fitness around working life<\/a>.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use\u00a0tech to\u00a0manage\u00a0tech\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Leverage&nbsp;<a href=\"https:\/\/www.which.co.uk\/news\/article\/easy-ways-to-cut-down-on-your-smartphone-use-arkcL6E5KSEw\" target=\"_blank\" rel=\"noreferrer noopener\">screen time trackers&nbsp;and&nbsp;app timers<\/a>&nbsp;to&nbsp;monitor&nbsp;and limit&nbsp;your&nbsp;usage&nbsp;and put your&nbsp;device&nbsp;on Do Not Disturb&nbsp;mode&nbsp;when you want to focus.&nbsp;You could also try the&nbsp;<a href=\"https:\/\/www.pomodorotechnique.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pomodoro Technique<\/a>&nbsp;which ensures that periods of working are productive&nbsp;and promotes a healthy balance between work and rest.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reconnect with\u00a0nature\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Spending time outdoors reduces stress and restores attention,&nbsp;offering&nbsp;us an opportunity to pause, reflect, and heal. Exposure to natural light&nbsp;also&nbsp;helps regulate circadian rhythms and supports mental health.&nbsp;<a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2024\/10\/01\/the-power-of-nature-how-the-outdoors-can-transform-your-wellbeing\/\" target=\"_blank\" rel=\"noreferrer noopener\">Discover ways to enjoy more time outdoors<\/a>.&nbsp;<\/p>\n\n\n\n<p>By cultivating mindful habits, setting boundaries, and prioritising real-world connections, we can harness the benefits of technology whilst&nbsp;looking after&nbsp;our health and wellbeing.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Image: Courtesy of Getty Images Screens have become an integral part of daily life,&nbsp;whether on smartphones, laptops, TVs, or tablets.&nbsp;They help us work,&nbsp;learn&nbsp;and&nbsp;connect&nbsp;but as screen time increases, so do concerns about its impact on our health and wellbeing.&nbsp; Screen time can affect us in&nbsp;a number of&nbsp;ways:&nbsp; Excessive screen use,&nbsp;especially&nbsp;on social media,&nbsp;has been&nbsp;linked to increased anxiety, [&hellip;]<\/p>\n","protected":false},"author":648,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"lboro_blog_alternative_thumbnail_image":"885","footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[],"class_list":["post-884","post","type-post","status-publish","format-standard","hentry","category-general"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - 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