Since the COVID-19 pandemic, the rapid rise in screen time on digital devices such as smartphones and computers has been an increasing concern. According to reports from Nielsen Insights, it was estimated that in March 2020,  adults were spending an average of 13.5 hours stuck on their screens every day, almost a 55% increase from just 2 years ago.

There are plenty of reasons to start reducing screen time whenever possible. Studies report that excessive screen time in adults is linked with a handful of adverse mental health issues, such as low emotional stability and anxiety. Another study supports the association between TV and computer usage exceeding 6 hours a day and moderate to severe depression. These issues are further worsened by the fact that many people use their phones much more than they actually think. A study by Solitaired reports that about 78% of iPhone users surveyed underestimate the daily time spent on their phones, and on average, the disparity between estimated versus actual time was a whole 2 hours. 

As a result, many severely underestimate their time staring at a screen and the potential repercussions behind it. And in a world where the World Health Organization predicts that depression will be the leading cause of disease burden in the world in 2030, this focus on mental health and excessive screen time must be emphasized. Though there are some differing responses regarding a healthy absorption of screen time, experts say that adults should limit their daily screen time to just 2 hours, excluding work or school-related screen time. Furthermore, a 2016 study by Kuss and Lopez-Fernandez explains that when digital use can be coined as impulsive, compulsive, unregulated or addictive, it is most likely a sign of excessive screen usage. 

Additionally, an excess of screen time is also associated with other problems, notably sleep deprivation and a sedentary lifestyle, that have their own share of bodily repercussions. Specifically, the exposure to blue light emitted from the screens in the evening is directly related to sleep deprivation, as it suppresses melatonin production, the hormone that controls the circadian rhythm. The circadian rhythm can be thought of as our body’s internal clock, a 24-hour cycle that helps manage your sleep and wake schedule. Studies show that sleep deprivation causes lowered mental health, along with fatigue, difficulty in focusing, and lowered memory retention, and logically, within students, reduced total hours of sleep have been associated with a declining academic performance. A sedentary lifestyle has been primarily linked to obesity, a problem plaguing 42.4% of the U.S. population and similarly, depressive symptomatology and psychological distress. Obesity is strongly correlated to life-threatening conditions such as diabetes, cardiovascular disease and cancer.

Finding a new hobby not involving technology, such as reading or exercise, is among one of the best ways to cut down on screen time, though this may not always be an option. Instead, while avoiding screen time that directly involves your schoolwork or job is unrealistic, there are some other tips to reduce the time you spend on your digital device:

• Track and limit daily screen time

Doing so on a regular basis may cause you to spend less time on your digital device, especially if that number is high. Additionally: iPhones have a setting that also checks how many times you have “checked” your phone.

• Charge your phone out of the bedroom

Essentially, this blocks you from using your phone in bed, whether it's before bedtime or after waking up. This can lead to a better quality night’s sleep and improved sleep schedule.

• Enable grayscale setting

Grayscale gets rid of the bright and attractive colors that can often drag you into staring at your screen for a prolonged period of time, all without losing any key features from your device (checking the time and emails, calling and texting, listening to music).

All in all, it's important to recognize that a healthy and controlled usage of digital technology can be fun, convenient and often very helpful, especially in a work or school setting. However, while many shrug off excessive phone usage as only a minor problem at best, it can lead to very serious mental health problems that should not be ignored. For your best physical and mental health, reduce screen time whenever possible, even if it’s just by a little bit, as the minutes reduced can easily add up. While it may be hard at first, in the long run, it can greatly benefit your mental health and well-being.