How Does Screen Time Affect Your Mental Health?

In a world where digital devices, such as smartphones, televisions, and laptops, are deeply woven into our daily routines—from work and school to entertainment and social connections—screen time has become almost unavoidable.

While technology offers undeniable benefits—enhancing our productivity, communication, and access to information—excessive screen time may affect our mental health.

The Connection Between Screen Time and Mental Health

Do you ever find yourself turning to your phone or laptop to escape the demands of work or school or the underlying stress of everyday life? Activities like scrolling social media, watching videos, or playing games can offer temporary respite. While enjoyable at the moment, relying heavily on screens for this momentary engagement can easily become a habit.

When screen time becomes the default way to spend free moments, activities that truly rejuvenate us—like physical exercise, engaging hobbies, or meaningful conversations—can get pushed aside. This shift towards passive consumption over active engagement reduces the mental downtime needed to truly recharge. Substituting restorative activities with screen time can prevent us from processing emotions and stress healthily, potentially worsening mental health issues over time.

In fact, one research indicates that adolescents who engage with digital devices for more than five hours daily are 70% more likely to experience suicidal thoughts or behaviours than those who limit their screen time to less than an hour each day.

Effects of Too Much Screen Time 

So, just how unhealthy is too much screen time? It can have numerous adverse effects on mental health, impacting individuals across all age groups, including:

1. Increased Anxiety and Depression

Prolonged exposure to screens, particularly when much of that time involves scrolling through social media, can contribute to heightened anxiety and depression due to constant comparisons with others.

This relentless comparison can distort our self-perception and expectations, as we often end up measuring our everyday lives against others' curated highlights, leading to feelings of inadequacy and discontent.

2. Disrupted Emotional Balance

The blue light from our devices can do more than just tire our eyes; it can disrupt our emotional equilibrium too. By interfering with melatonin (our natural sleep cue), too much screen time, especially before bed, often means less restful sleep. 

And when we consistently miss out on that quality rest, our ability to process and manage emotions effectively often takes a hit, leaving us feeling more irritable or less equipped to manage daily stresses healthily.

3. Reduced Attention Span

Constantly switching between apps, notifications, and fast-paced content trains the brain for constant stimulation, hindering the ability to concentrate on tasks requiring sustained focus, like reading or studying. 

This digital stimulus is particularly impactful for children as their executive functions (attention, planning, self-control) are still developing. Overwhelmed by rapid digital shifts, kids may struggle to find less immediately gratifying activities compelling. As a result, maintaining attention for longer, less stimulating tasks becomes increasingly difficult.

4. Impaired Social Skills

Another significant effect of too much screen time is how it can impair the development of social skills.

Most of our social learning—figuring out body language, tone of voice, and managing the give-and-take of dialogue—occurs during in-person interactions.  When screen use dominates, particularly for children, chances to practice and refine these crucial real-world skills decrease significantly. 

For instance, kids might become so absorbed in their gadgets—playing games or watching videos—that they spend less time outside socialising and playing with others face-to-face. 

This lack of face-to-face interaction can hinder their social development and ability to handle real-life social situations effectively. Such a gap can lead to feelings of loneliness and isolation, adversely affecting their social life and mental health.

What is the Recommended Screen Time By Age?

The following screen time limits are based on guidelines recommended by Singapore’s Ministry of Health (MOH) and other international health organisations:

Age Group	Recommended Screen Time Limit
Under 18 months old	No screen time (except interactive video chat).
18 months to 6 years old	Less than 1 hour per day (ensure content is educational and age-appropriate).
7 to 12 years old	Less than 2 hours per day (unless related to schoolwork).
Teenagers (13 and up)	No more than 2 hours daily (unless related to schoolwork).
Adults	While there are no set guidelines, adults are advised to limit screen time for work purposes to around 8 hours (with regular breaks) and limit entertainment screen time to two hours.

Mitigating the Negative Effects of Excessive Screen Time

Follow these steps to lessen the negative impacts of screen time on mental well-being:

• Set Limits: Use alarms or app limits to remind yourself or your children when screen time limits are reached.

• Monitor Content: Parents should oversee the content their children access to ensure it's age-appropriate and, when possible, educational rather than purely passive entertainment. 

• Engage in Alternative Activities: Replace screen time with activities that nourish your mind and body. Schedule time for hobbies, exercise, reading physical books, spending time outdoors, or simply engaging in quiet reflection. 

• Foster Real Relationships: Prioritise in-person interactions to detach from the digital realm. This nurtures genuine connections, enriching your social life beyond online boundaries.

• Develop Self-Awareness: Cultivate an understanding of your internal state—thoughts, emotions, urges—without judgment. Such awareness creates space to choose healthier responses to stress or boredom. For instance, being aware of your emotions helps you react more thoughtfully to content you encounter online rather than getting instantly caught up in negative feelings.

Finding Balance and Seeking Support

While screens are inevitable in modern life, mindful usage is key to protecting mental well-being.

If you or a loved one struggles with depression, stress, or other mental health issues that lead to excessive screen time, The Psychology Atelier’s psychologists in Singapore can assist in managing these challenges and developing healthier coping strategies.

We also provide employee counselling services to help professionals manage screen time, reduce digital burnout, and maintain better work-life balance in today's connected world.

Contact us today.