Hooked on Screens? Here’s What It’s Doing to Your Body

Screens are part of everyday life from work and school to relaxation at home. While digital devices are convenient, spending too much time on them can take a toll on your body and mind. Research suggests adults should limit recreational screen time to about two hours daily, while children should have even less. Here’s what happens when your screen use exceeds healthy limits.

How Screen Time Affects Your Body and Mind

1. Your Brain May Change

Studies show that excessive screen time especially more than two hours of recreational use daily can cause changes in the brain. These include:

• Thinning of the cerebral cortex (the part responsible for memory and decision-making).

• A reduction in gray matter, which is vital for brain function.

• Increased risk of neurological issues like dementia, stroke, and Parkinson’s disease.

2. Sleep Problems

The blue light from screens can disrupt circadian rhythms by suppressing melatonin production. This makes it harder to fall asleep and can reduce sleep quality, which is linked to impaired focus, weakened immunity, and even heart disease.

3. Shorter Attention Span

Brain changes combined with lack of quality sleep can make it difficult to concentrate. Many people report reduced focus and mental fatigue after long periods of screen use.

4. Mood Changes

Spending long hours online particularly on social media can lead to feelings of sadness, anxiety, and depression. Research has linked heavy screen use to higher risks of negative mental health outcomes, especially in teens.

5. Eye and Neck Strain

Extended screen time often causes digital eye strain, headaches, and neck discomfort (sometimes called “tech neck”). Even just 30 minutes of gaming or prolonged scrolling can lead to tension headaches or dizziness.

6. Weight Gain

Spending more time on screens often means less time moving your body or preparing healthy meals. Studies have found strong links between excessive screen time and obesity in both children and adults.

Long-Term Effects

Over time, too much screen exposure can contribute to chronic health problems:

• In children: Lower academic performance, delayed social and emotional skills, and a higher risk of anxiety and depression.

• In teens: Sleep disruptions, reduced attention span, lower self-esteem, and increased mental health challenges.

• In adults: Greater risk of obesity, dementia, and in some cases, fertility issues in men.

What Counts as Screen Time?

Not all screen time is equal. For instance, video calls with family may have a positive impact, while endless late-night scrolling can harm your health. Screen use is often divided into:

• Passive: Watching TV or mindlessly browsing.

• Interactive: Problem-solving or gaming.

• Communication: Texting, social media, or video calls.

• Creative: Activities like digital art, coding, or music creation.

Daily Screen Time Recommendations

• Adults: No more than 2 hours of recreational screen time daily.

• Children 6 and older: Limit to 2 hours or less per day.

• Ages 2–5: 1 hour per day on school days, up to 2–3 hours on weekends.

• 18–24 months: Minimal screen time with a caregiver.

• Babies under 18 months: Avoid screens, except for video calls.

The American Academy of Pediatrics suggests using “The 5 C’s” when evaluating screen habits: Child, Content, Calm, Crowding Out, and Communication.

Tips to Reduce Screen Time

• Avoid screens 30–60 minutes before bed.

• Keep devices out of mealtimes and family gatherings.

• Replace passive scrolling with activities like reading, walking, or meditation.

• Use a family tech planner to set healthy boundaries.

• Monitor how screen time affects your mood and focus.

Key Takeaways

Excessive screen time can impact your brain, sleep, mood, and long-term health. Limiting recreational use and being mindful of how and why you engage with screens can help restore balance to your daily life.

Israel encourages the use of technology to enhance learning, innovation, and connection while promoting balanced lifestyles and healthy habits. Share this article or subscribe to our newsletter for more health and wellness tips.