How much screen time is too much?
This has left many of us wondering what this might be doing to our health. Should we be limiting screen time? Is time in the digital world negatively affecting our attention span?
Find out below, as we explore the broad effect of excessive screen time and how it might be impacting our physical and mental health.
What happens when we look at a screen?
The blue light emitted by screens scatters more easily and has a shorter wavelength and higher energy. Over time, prolonged exposure to blue light can contribute to retinal damage and increase the risk of age-related macular degeneration.
When we look at a screen, our eyes are forced to refocus as we shift our gaze across different points on the screen. This can tire the eye muscles and significantly reduce the rate at which we blink. It’s thought that we blink less frequently when using a screen because we’re forced to concentrate and focus more intently.
Not all screens are made equal
Screens are commonly found on smartphones, tablets, computers, televisions, and digital signage. They come in various types and use different technologies to display images, words, and data.
Screens can be touch-sensitive, allowing users to interact with displayed content using gestures or taps. They’ve become essential for visual communication, entertainment, productivity, and accessing information in today's digital age.
Are all screen styles the same?
Not all screens are created equal, and some can be worse for our eyes than others.
Common screen styles include:
- Liquid crystal display (LCD)
- Light-emitting diode (LED)
- Organic light-emitting diode (OLED)
- Cathode ray tube (CRT)
Some potentially damaging things to look out for that can indicate the quality of a screen include:
- The amount of blue light it gives out
- Whether the refresh rate and flicker are low
- The contrast settings
- The amount of glare and reflection
- The size of the screen
What counts as screen time?
Screen time refers to the amount of time we spend looking at a screen.
This can include:
- Watching television
- Using a smartphone
- Working in front of a computer screen
- Using a laptop
- Playing computer games
- Reading with a digital reader
As digital devices become an increasingly important part of everyday life, many of us are becoming more and more concerned about the effect our screen time may be having on our physical and mental health.
How much is too much?
This number will vary from person to person depending on your physical condition, activity levels, and occupation. If we are physically inactive for large portions of the day, it’s important to ‘offset’ the time we spend in front of a screen with movement-focused activities that keep us fit and healthy.
We should also try to recognise when screen time is essential for our livelihood, enjoyment, and overall benefit, and when it’s not. Mindlessly scrolling social media cannot be viewed the same way as working in front of a computer to further your education or earn a living that supports your family.
What about young children?
Similar advice applies to children and you should not view all screen time the same way. Sitting in front of the television cannot be viewed in the same light as using the family computer to complete homework.
Children learn and grow when they interact with the world around them. A good way to assess whether their screen time is a problem is to make sure they’re getting the minimum amount of physical activity as recommended by the NHS.
As a parent, you’ll have a good grasp of just how active your child is. If you notice they’re becoming less interested or engaged with movement-based activities, it might be time to look at the things they are more interested in. If they want to spend more time in front of the television playing video games, find creative ways to build more fun and enjoyable movement-based activities into their day.
Official recommendations for children
The National Institute for Health and Care Excellence (NICE) suggests that young children should have TV-free days and that all screen time should be limited to two-hours.
The World Health Organisation also recommends the following for young children:
- Children under 1: no screen time at all
- Children aged 1: sedentary screen time (inactive) is not recommended
- Children aged 2: no more than 1 hour of screen time
- Children aged 3 to 4: no more than 1 hour of sedentary screen time
Ways to limit children’s screen time
- Use a sand timer to regulate screen time
- Create a visual timetable that rewards them with screen time
- Use “first/then” language that creates a structure around screen time
- Turn off background television when playing or learning
- Lead by example and don’t distract yourself in their company
- Limit their access to tablets, laptops, and smartphones
Can screen time impact sleep quality?
Screens in almost all devices give out blue light that can affect our wake/sleep cycle.
Blue light has a short wavelength and high energy, which can interfere with the production of melatonin, the hormone responsible for regulating our sleep cycle. When we use devices like smartphones, tablets, or computers before we go to bed, the blue light exposure tricks our brains into thinking it's still daytime and we end up producing less melatonin.
This disruption in melatonin levels can make it harder to fall asleep and shift our sleep cycles, making waking up and feeling rested more difficult. Another culprit is engaging with stimulating content that keeps the brain engaged right up to bedtime. Watching TV, scrolling through social media, and playing video games increases alertness which delays the onset of sleep because our brain is overstimulated by the images in front of it.
We can also see slight increases in our dopamine response, which forms part of the subconscious ‘reward system’ mechanism that comes into play when we’re making decisions. As a result, this can be a reason why we keep scrolling or clicking that 'next episode' button on a TV series.
Experts recommend reducing screen time at least an hour before bed, using blue light filters, and creating a bedtime routine that promotes relaxation and prepares the mind and body for sleep.
What’s it doing to our eyes?
In the short term, the primary concern around blue light exposure is that it can cause eye strain. Research indicates that blue light exposure is usually not serious and can be alleviated and prevented by simply looking away from your screen as much as you can throughout the day.
In the long term, some studies suggest that blue light from screens can damage our retinal cells and potentially even cause problems like age-related macular degeneration. The extent of this issue is not fully understood and it is not considered serious enough to warrant avoiding screens altogether.
Vision experts generally believe that screen time does not cause permanent damage to vision, but that it can cause things like headaches and eye strain. Although extended use can cause temporary eye irritation, if you only look at screens for a few hours a day and do not experience any vision issues, there is likely no need for concern.
Ways to protect our eyes
- Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain
- Maintain proper distance: keep your screens at eye level and at least an arm's length away
- Use blue light filters: use screen protectors or software that reduce blue light
- Ensure adequate lighting: avoid using screens in very bright or very dim environments to reduce glare and contrast strain
- Take regular breaks: frequent breaks from screen use can help reduce the cumulative strain on your eyes.
Can screen time affect our attention span?
Research shows that excessive screen time can have a negative impact on our attention span, largely because of the highly stimulating and rapid nature of digital content.
The continuous influx of images and information that you have access to online and on social media can train the brain to seek out and crave constant stimulation. This adaptation can hinder our ability to engage in activities that require prolonged focus and deliberate cognitive processing, such as reading or engaging in deep, uninterrupted work.
Children and adolescents are more vulnerable because their brains are going through the critical stages of development. If a child spends too much time in front of a screen, they may have a hard time maintaining concentration and show certain signs of attention-related disorders.
Adopting strategies to reduce screen time and promote activities that require focus and attention can help reverse and alleviate the negative effects of excess screen time. When we sit down with a good book or we start meditating, we can start to develop our ability to concentrate and to sit still without the need for endless stimulation.
Ways to limit your screen time
As we’ve explored above, excessive screen use can hurt our eye health, attention span, and our mental and physical health.
If you’re looking for practical ways to reduce your screen time, keep reading.
Monitor smartphone use
Most smartphones have a built-in ‘screen time tracking’ function where you can monitor how long you spend on your phone every day. The same is true for social media apps like Instagram and Facebook.
You can also download third-party apps to keep track of more detailed metrics.
Pay more attention to your habits
We’re all guilty of absentmindedly scrolling on our phones because we’re bored. Technology is everywhere and some of us don’t think twice about the impact of staring at a screen all day.
If you wish you could be more mindful around your screen time, try keeping track of those moments where you wish you could fill your time with something more fulfilling.
This might include:
- Your lunch break
- Pauses in conversation
- When you’re bored
- In bed before you go to sleep
- At work
- Long car, plane, or train journeys
- Waiting in lines or queues
- Watching a TV show or film that you should be concentrating on
- First thing in the morning
Try your best to avoid using your smartphone to fill time or to ‘cure boredom’.
This can help change your relationship with your device and explore other ways of filling time that don’t involve constantly reaching for your phone.
Turn notifications off
While useful for notifying you of important calls or messages, notifications can also trigger a compulsion response to check your phone, which can lead to extended periods of unplanned use.
‘Push’ notifications that are associated with unimportant apps are designed to get our attention so we engage with the content inside. The techniques and messaging companies use to get our attention is compelling and attractive, making it harder and harder to avoid and resist.
By disabling these alerts, you can better maintain your focus on the here and now without the distraction of constant buzzing and flashing. Doing this will mean you’re less likely to mindlessly scroll and use your phone without intention.
The absence of notifications can also help create a feeling of ‘digital tranquillity’, where you don’t feel as swamped or bogged down by the pressure to constantly be available or up to date. Reducing ‘digital noise’ can help boost your overall emotional well-being and promote a calmer, less frantic relationship between you and your smartphone.
Take movement breaks during the day
Lots of us spend our lunch break scrolling on a smartphone. If you work in an office, this is especially problematic because it means you’re staring at a screen without interruption for the majority of the day.
If this sounds familiar, try setting limits. Put your phone down for an hour while you enjoy your lunch break or put the phone in your pocket and take a walk outside. Getting any sort of physical exercise in will make you feel energised and refreshed when you return to work.
Every 50-90 minutes during the day, try and move for at least 5 minutes. Movement breaks can also help with energy levels and important mental levels like focus and concentration.
‘Offsetting’ time in the evening
While spending a lot of time in front of a screen isn’t ideal, it’s an unavoidable reality for many people due to their line of work, and unfortunately, it does force you to sit in a sedentary position for long periods of the day.
Lots of people who work in an office or at home in front of a computer try to ‘offset’ this time spent sitting down with physical leisure activities in the evening. If you regularly exceed what feels like an acceptable amount of screen time for you, do your best to engage in some movement-based activity that doesn’t involve a screen afterward.
Deep breathing practice
Deep breathing can increase the function of our parasympathetic nervous system (our rest and digest system) which can be good for relaxing the body.
Doing some of these exercises before bed can be a good way to relax and speed up the ‘drifting off’ process. Put your smartphone down, lay back, and focus all your attention on breathing in a deep and rhythmic pattern.
You might also find doing a guided ‘body scan meditation’ useful. This involves using simple mindfulness techniques to increase our bodily awareness and focus our mind to promote relaxation.
Practicing gratitude
Practising gratitude and gratitude journalling are all about focusing our attention on the people, places, and things we have to be grateful for. In today’s fast-paced world, we can often lose sight of these things and get caught up in the relentless pursuit of stimulation and entertainment.
Try writing down a list of 5 to 10 things you’re grateful for every day (you don’t have to go into detail) and see how this impacts your life over the course of a week or two.
This practice can help reduce stress and increase feelings of contentment and fulfilment, which are great for combating the impulsive desire many of us have to engage with things that stimulate us or that feel ‘new’ and ‘exciting’.
Last updated Tuesday 8 October 2024
First published on Tuesday 8 October 2024