This post was originally published on Defender Network
By Laura Onyeneho
Excessive screen time has become part of our daily lives, blurring the lines between work, leisure, and everything. As adults find themselves immersed in the digital realm more than ever, the pressing question arises:
How Much Screen Time Is Too Much?
Our digital devices have become companions from the moment we wake to the seconds before we sleep. The pervasive nature of screens has ignited concerns about the potential consequences of excessive screen time for adults.
How Much Time Do Adults Spend on Screens?
Just because adults may have more self-control than children doesn’t indicate a low screen time. The average adult now spends a significant portion of their waking hours engrossed in screens. According to a Nielsen Company audience report, the average person in the United States spends approximately 10 hours and 39 minutes daily. This time includes our daily use of smartphones, computers, video games, radios, tablets, and TVs.
Defining the threshold for excessive screen time is a nuanced challenge, as individual tolerance and the nature of screen activities play pivotal roles. However, health experts suggest that adults should aim for a balanced approach, mindful of the potential drawbacks of prolonged screen exposure.
Determining a universal standard for acceptable screen time still needs to be discovered as the digital age evolves. Nevertheless, awareness of potential risks empowers individuals to make informed decisions about their screen habits.
Emeka Nzenwa is a student at the University of Houston-Downtown. With juggling school assignments and his responsibilities as president of the African Student Association, he couldn’t afford to be distracted by “mindless scrolling.” So, he vowed to spend only a maximum of four hours of screen time per day to focus on his priorities
“I use my phone primarily for utility, to make important calls and text messages,” he said. “Knowing myself, I’ve consciously shifted. It was such a distraction.”
Nzenwa said having the discipline has done so much with how he manages his time and, in turn, his mental health.
“Sometimes, I miss events and catching up on my friends’ activities. I used to have anxiety over these things, he said. “I use a time-blocking method to manage my time accordingly throughout the day.”
Negative Effects of Too Much Screen Time:
The detrimental consequences of excessive screen time extend beyond mere inconvenience. Medical experts emphasize the following negative effects:
- Digital Eye Strain: Prolonged screen exposure contributes to digital eye strain, characterized by headaches, dry eyes, and blurred vision.
- Sleep Disruptions: The blue light emitted by screens interferes with melatonin production, disrupting sleep patterns and contributing to insomnia.
- Increased Stress Levels: Constant connectivity can lead to heightened stress levels as individuals find disconnecting from work or social pressures challenging.
- Chronic Health Risks: Studies indicate that extended screen time correlates with an increased risk of chronic health conditions, including cardiovascular diseases and obesity.
Excessive screen time has been associated with a range of health concerns, including an increased risk of high blood pressure, insulin resistance, and obesity—factors known to contribute to cardiovascular disease. The negative impacts extend beyond the physical, encompassing issues like neck pain, headaches, eye strain, and disturbances in sleep patterns.
However, this doesn’t imply an outright prohibition on indulging in a TV series or movie marathon. Rather, it underscores the need for moderation and balancing screen time with physical activity and social interactions. Establishing sensible limits becomes crucial to mitigate potential harm associated with prolonged screen exposure.
Not all screen interactions carry the same level of risk. Screens can serve as conduits for positive activities such as exercise or engagement in mindfulness classes. The key lies in distinguishing purposeful and regulated screen usage from mindless scrolling, as the effects on health can significantly differ based on these distinctions.
Texas Southern University student Tory Edmonds said she spends about six hours of screen time daily. She is an aspiring model and uses social media for professional reasons. She considers herself very disciplined with her phone usage.
“I’m on my phone for a reason. I’m not here to waste my time,” she said. “You have to promote your brand on the internet, and you have to network, and that’s why my screen time increased.”
Her advice to those who may be struggling requires some sacrifice.
“It doesn’t hurt to delete the apps from your phone, one by one, she said. “Or better yet, take advantage of tools to help you make this transition easy.”
What’s a Healthy Amount of Screen Time for Adults?
While completely avoiding screens is impractical in the modern world, experts recommend adopting a balanced approach to screen time. The American Optometric Association recommends the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away. This simple practice can significantly alleviate eye strain and reduce the risk of developing digital eye-related issues.”
Experts further emphasize the significance of incorporating screen-free periods into daily routines, particularly during meals and before bedtime. These intentional breaks allow mental rejuvenation and foster healthier relationships with digital devices.
Tips for Reducing Screen Time
As concerns about excessive screen time continue, individuals can take proactive steps to strike a healthier balance. Consider implementing the following tips:
- Set Screen Time Limits: Utilize built-in features on smartphones or third-party apps to set daily limits for specific apps or overall screen time.
- Establish Tech-Free Zones: Designate certain areas of your home, such as the bedroom or dining area, as tech-free zones to promote face-to-face interactions and relaxation.
- Prioritize Outdoor Activities: Allocate time for outdoor activities to counterbalance prolonged screen exposure and reap the benefits of physical activity.
- Create a Digital Detox Plan: Designate specific days or weekends for a digital detox, during which you consciously minimize screen usage and engage in alternative activities.
