Screens are an unavoidable part of modern life. From schoolwork and socialising to gaming, scrolling, and streaming, a lot of our day happens on a screen. And while phones, tablets, and laptops can keep us connected and entertained, they can also take a toll on our mental wellbeing — especially when we struggle to find the off-switch.
The Mental Health Impact of Screen Time:
Screens aren’t the enemy — it’s more about how we’re using them. Certain types of screen time can support your wellbeing, while others can leave you feeling drained, disconnected, or anxious.
You might notice things like:
- Mood dips after long stretches of scrolling
- Sleep struggles when you’re on your phone late at night
- Anxious thoughts or comparison spirals from social media
- Brain fog or lack of motivation after too much passive screen use
- Feeling wired, overwhelmed, or like your brain never gets to “power down”
When Screen Time Helps:
Not all screen time is bad. In fact, some of it can be beneficial for your mental health:
- Connecting with friends or online communities that help you feel seen and understood
- Learning new skills, ideas or perspectives
- Escaping when things feel too much — watching a funny show or playing a game can offer healthy distraction
- Expressing yourself through creativity, whether that’s art, writing, or posting content you enjoy
The key is to check-in with yourself regularly, and notice how different types of screen time make you feel.
Signs It Might Be Time for a Reset:
It’s not always easy to notice when screen time is affecting your mental health, but here are some red flags to watch for:
- Struggling to fall asleep or waking up feeling unrefreshed
- Feeling low or irritable after time online
- Losing interest in offline activities you used to enjoy
- Noticing your focus dwindling after short periods of time
- Using screens to avoid difficult feelings — and still feeling worse afterwards
How to Find a Healthier Balance:
Small, realistic shifts can make a big difference to our screen time habits:
- Set mini time-outs – Try “no phone” zones (like at meals or 30 minutes before bed)
- Get outside, even briefly — a change of scene resets your brain
- Use “Do Not Disturb” – Mute notifications during homework, rest, or catch-ups with friends
- Curate your feed – Follow people/accounts that uplift you, not ones that drain you
- Check in with your body – If your eyes hurt, back aches, or brain feels fuzzy, take a break.
Final Thoughts:
Screens aren’t going anywhere — and they don’t have to. What matters is finding a rhythm that supports your mental health, rather than chips away at it. When used with intention, screen time can help you connect, create, and unwind. But it’s also okay to take a step back, protect your headspace, and be present in the world beyond the screen.
Author: Paige Wilson
Psychotherapist
