We’re all hooked on our devices. You likely wouldn’t think about driving an hour each way to retrieve your smartphone if you left it at home and would otherwise be without it for a couple of days. It’s not even an option to go that long without access to your phone nowadays... but is all that exposure to screens good for you?
Studies have shown that—especially with people with desk jobs—doing what you can to limit screen time can have some benefits. Let’s review some.
How Reducing Screen Time Improves Your Health
Physical Benefits
It Helps Protect Eyes and Body Health
Hours spent looking at a screen can lead to "digital eye strain," causing symptoms like tired, dry eyes, headaches, and even blurry vision. Research has shown that constant close-up work with screens can affect eye health and lead to discomfort or focus issues. Staying seated for too long can also cause muscle stiffness and body aches. Taking regular breaks from screens helps protect your eyes and keeps your body more comfortable.
Screen-Free Evenings = Better Sleep
Screens affect sleep quality, especially if they’re used right before bedtime. The blue light from screens can trick the brain into thinking it’s still daytime, which reduces melatonin, a hormone that signals your body it's time to sleep. That’s why it’s common to feel restless or struggle to fall asleep after using a device late at night. Limiting screen time, particularly in the evening, can improve sleep patterns and make it easier to wake up feeling refreshed.
More Time for Physical Activity
It’s easy to forget about moving around when we’re deeply engaged with our screens. However, physical activity is crucial to staying healthy—helping to keep bones strong, hearts healthy, and energy levels high. Exercise also releases “feel-good” chemicals in the brain, boosting mood and reducing stress. By spending less time on screens, kids and teens can fit in more activities like sports, dance, or even just hanging out at the park with friends.
Mental Benefits
Building Stronger Friendships
While messaging apps and social media are great for staying in touch, real connections come from spending quality time with people in person. Too much screen time can interfere with these relationships by reducing face-to-face interactions. Taking time away from screens creates more opportunities to strengthen relationships with family and friends through shared experiences, conversations, and activities that build trust and connection.
Better Focus and Academic Performance
Screen time can sometimes lead to distractions, making it harder to concentrate. Constantly switching between apps, notifications, or videos trains the brain to get used to short bursts of focus rather than sustained attention. However, doing well in school often requires being able to focus on one thing for a longer period. Reducing screen time helps build concentration skills, making it easier to stay on task with studying and homework.
Exploring Hobbies and Boosting Creativity
Reducing screen time can open new opportunities for kids and teens to discover hobbies and talents. Whether it’s painting, writing, playing an instrument, or exploring nature, time away from screens allows space for creativity and curiosity. These activities don’t just provide a break from technology—they also offer a sense of accomplishment and joy that can be deeply fulfilling.
So, considering this, we recommend that you do what you can to cut back on your screen time or at least try to be mindful of it.