Most discussions about limiting screen time focus on children and teens. But screen time is on the rise among adults, too, and it’s not always good for us.
“The more time you spend looking at a screen, the more likely you are to be sedentary, which creates health risks,” says Dr. Deborah Gatlin, a child psychiatrist and medical director at BlueCross BlueShield of Tennessee. “Too much screen time can also be harmful to your mental and emotional health.”
The good news is that you can set some healthy limits to enjoy the benefits of screen time without taking it too far.
Start by assessing your screen time
Dr. Gatlin: Do you know how much time you’re spending looking at a screen? You might be surprised. Psychology Today found that adults spend an average of 11 hours per day interacting with media in some way.
Monitor your screen time for a set period to find out how much time you actually scroll or stream. You can track your screen time manually, but you can also use your smartphone or tablet to help, since some will send you weekly notices about your average screen time use.
You might also pay attention to see if you notice any patterns to your usage. Take note if you log more screen time if you’re feeling stressed out. Pay attention to how that scrolling makes you feel:
- Does your self-esteem suffer if you spend hours comparing yourself to people on your favorite social media platform?
- Are you giving up opportunities to spend time with friends so you can scroll on your phone?
Being aware of those patterns can help you when you make decisions about how to spend your time.
5 strategies for limiting screen time
Dr. Gatlin: If you are spending more time staring at a screen than you’d like, it’s time to set some limits.
The benefits of setting limits on your screen time are like those of limiting children’s screen time:
- You’ll have more time to be physically active.
- You’ll have more time to engage with family and friends.
- Curtailing your screen time well before bedtime can help you sleep better at night—and feel better the next day.
Here are some tips to help you set limits:
- Set a target amount of screen time for yourself. It might be 2 hours per day after your work day.
- Let technology help you. Set an alarm to remind you to set down (or turn off) your phone, or set a reminder to give yourself a technology break. You can also use specialized apps to help you curtail the amount of time you spend on social media.
- Schedule some no-screen time. Make time for activities that take you away from screens, like exercise or a favorite hobby.
- Banish the screens from your bedroom. The blue light from electronic screens can fool your brain into not releasing enough of the hormone melatonin that helps you sleep.
- Don’t eat in front of a screen. If you tend to snack in front of the television or computer, you may not realize what you’ve eaten. You may consume more calories than you intended.
Note: if you want to set limits on your children’s screen time, you can practice what you preach and be a good role model for them.
Take the mindful approach
Dr. Gatlin: Screen time is not a bad thing, in and of itself. You might find some much-needed support from an online community. For housebound people or those with mobility issues, social media may serve as a connection to the outside world.
It’s also fine to have an occasional cozy day on the couch with your phone or your tablet without sticking to any self-imposed limits.
“In general, you just want to be mindful about your screen time,” says Dr. Gatlin. “Take the time to set limits that work for you and allow you to live a healthy life.”
More from Dr. Gatlin on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.