In the digital age, technology has become a universal part of our lives. Implementing it into society's functioning brings many benefits as well as many challenges. One of these challenges is the rise of social media, which allows us to access a whole new digital world with one quick click. While it allows us to stay connected, informed, and express ourselves on a whole new level, too much of anything can be detrimental to our health, and social media consumption is no exception.

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According to the Office of the Surgeon General’s (OSG) 2023 advisory, one of the greatest risk factors for excessive social media use is the negative effects on brain development. Adolescents ages 10-19 are in a critical stage of brain development. During this time, risk-taking behaviors become more common, young people’s overall moods experience their most extreme fluctuations, and mental health challenges are likely to emerge.¹ Evidence suggests a direct link between excessive phone use and issues with mental health, such as depression, anxiety, OCD, and ADHD.²

A staggering 95% of youth ages 13-17 report using at least one mainstream social media platform, with more than a third stating that they use social media “almost constantly”..¹ These platforms include, but are not limited to, TikTok, Instagram, and YouTube.

That’s not to say social media is all bad. But it is important to understand the risks and how to set limits for ourselves and our loved ones. Reducing the amount of time we spend in front of a screen daily can have surprising benefits for our overall well-being. Some of these benefits include better sleep habits, improvements in our ability to focus, better social interactions, and better mental health.³

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Here are some tips that can help you and your family reduce screen time:

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  • Set limits for screen time each day. 
  • If you are not currently using your device, keep it out of reach. 
  • Dedicate more time to engaging in physical activity. 
  • Avoid using your devices before bed.
  • Parents, modeling good screen time habits will encourage your children to adopt these habits as well!

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Technology and social media are here to stay, and there is no shame in taking time to use our devices for our own personal enjoyment. But much like most other guilty pleasures, moderation is key. It is important to be aware that many of us are too reliant on our devices and to embrace healthier habits that can allow us to have a balance between our time spent online and offline.

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References:

  1. Office of the Surgeon General. (2023). Social Media and Youth Mental Health: The US Surgeon General’s Advisory [Internet].
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  2. Wacks, Y., & Weinstein, A. M. (2021). Excessive smartphone use is associated with health problems in adolescents and young adults. Frontiers in psychiatry, 12, 669042.
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  3. Kei, J. (2024, November 12). Screen Time and Mental Health: Why Cutting Back Matters. Hackensack Meridian Health. https://www.hackensackmeridianhealth.org/en/healthu/2024/11/12/screen-time-and-mental-health-why-cutting-back-matters

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