How much screen time is too much?

Part of everyone’s day is spent staring at a screen.

Screens are such a frequent part of daily life, we probably don’t even notice how often we’re looking at them.

If you’re a parent, screen time is something that’s likely top of mind regularly. As an adult, your own screen time is something you should track.

“Screens are so integrated into our daily lives that we rarely give them a second thought, but we should,” said Nicholas Mathenia, DO, a neurologist at Endeavor Health.

“No matter what age you are, too much screen time can lead to declines in physical and mental health,” Dr. Mathenia said. “Unplugging at regular intervals is an essential wellness step we all need to take.”

Why screen time affects more than just your eyes

Screen time, or even the availability of screen time, can do a number on the brain. One study found even people who avoided checking their smartphones experienced a reduced ability to fully concentrate on a task at hand if the phone was nearby.

If you think it’s hard to resist checking your phone as an adult, imagine how hard it is for teens and kids.

Left to their own devices, many teens will spend hours scrolling social media’s addictive streams. They also tend to focus on what others are doing, compare themselves to others and experience a self-esteem hit when they feel they don’t measure up.

Beyond the brain drain, staring at a screen can impact your physical health, reduce active time and cause eye strain as well as pain in the neck, back and shoulders.

How much screen time is too much? Experts aren’t aligned on this, for adults or kids. In fact, many experts say the better question is, how helpful is the content you’re looking at?

Not all screen time is the same

There’s a difference between watching a documentary or reading a newspaper or novel on your screen and mindlessly scrolling social media videos. What you watch matters, and all screen time is not the same.

“Instead of calculating your screen time, take time to assess your overall wellness,” Dr. Mathenia said. “Are you experiencing physical pain — eye strain, sore shoulders or neck — from screen use? Are you sleeping well? Are you disconnecting and spending time with family and friends?”

If you find yourself closer to the mindless scrolling end of the spectrum of screen use, consider limiting your screen time or social media viewing.

The American Academy of Pediatrics used to recommend time limits for kids’ screen time but has since changed their stance. Now, they say parents should consider the 5 C’s of media use:

1. Child: Think about your child’s personality and how that influences the content they seek online. Is their screen use supporting a friend group or increasing their social anxiety?
2. Content: Quality matters when it comes to online content. Steer kids toward positive or educational games and videos and away from content that’s violent, rude or pushes unrealistic beauty standards.
3. Calm: Give kids space to figure out how to manage their emotions and wind down at the end of the day without the aid of screens. Pediatricians and therapists are great resources if you need ideas to help your child accomplish this.
4. Crowding out: Don’t let screen time replace meaningful activities with family and friends — or sleep. A lot of media is engineered to keep us watching, so it might be helpful to schedule non-screen activities and evening wind-down time.
5. Communication: Talk with your child about what they’re watching and how it makes them feel. It will improve their media literacy and help you understand when your child is struggling.

Screens are unavoidable. While they can educate, entertain and help us stay connected, they can also cause mental and physical stress. Being intentional about how and when you use screens can make a meaningful difference in overall wellness.