Screened Out: The Hidden Costs of Screen Time and How to Take Back Control

Introduction

In today’s digital age, daily life for most people revolves around a screen and a keyboard. In a 2019 study, it was reported by ABC that teenagers in the United States spend an average of 7 hours and 22 minutes per day on their phones.

We often spend so much time on our phones that not only do we neglect to do other necessary tasks, but we also forget that such a large amount of time has even passed. If you are an average teenager and continue to spend 7+ hours on your phone daily, that would accumulate to 22.8 years of your life gone by the time you are 75 years old. Sometimes, the dystopian futures we see on television don’t feel as far-fetched as they once did.

However, I don’t want to come across as a Luddite rejecting modern technology altogether. Rather, my goal is to share ways to cultivate a more mindful and intentional relationship with screens and digital tools.

Effects of Screen Time on the Brain

1. Drowsiness and Anxiety

A recent study published by the RSNA stated that prolonged screen time usage can increase the amount of gamma-aminobutyric acid in the brain, which can lead to drowsiness and anxiety. Ever feel exhausted after scrolling through Instagram? This might be why.

Dopamine Addiction

Smartphone use can trigger an unhealthy release of dopamine in the brain. This is due to the pleasure factor induced when one receives a “reward” on their phone, such as a like or comment. This cycle of dopamine release can reinforce this behavior of constant phone checking, further leading to a cycle of addiction.

Disrupted Sleep

HMS researchers have shown that people who use blue-light devices before bed have their sleep patterns disrupted. This is due to the blue light’s ability to suppress the secretion of melatonin,making it more difficult to fall asleep.

Ways to Decrease Phone Usage

While I know it may seem hard, there are a plethora of methods to decrease the amount of screen time. Here are some examples:

Track Your Screen Time

Often, people neglect to check how much time they’ve actually spent on their phones each day. If you were to do this, you might reconsider your habits and be motivated to cut back.

Try Breathing Exercises

People who have prolonged exposure to their screens tend to lose sight of reality. To combat this, try using StayMindful’s free breathing exercises or simply step outside for a refreshing walk.

Keep Screens Outside the Bedroom

Many people keep their phones in the bedroom at night, but as mentioned earlier, using your phone before bed can significantly disrupt your sleep. Additionally, having it nearby increases the temptation to check it, reinforcing the cycle of screen addiction.

Conclusion

In all, while the world might seem like we’re heading to a life where everything is online, there are still ways we can ground ourselves and remember the beautiful world that we live in.