Summer offers a natural opportunity to change routines. One of the best changes you can make? Putting down your devices.

Screen time can include many activities. It could be watching videos, gaming, scrolling social media, texting, and using a computer or smartphone.

While these activities can affect physical and mental health in different ways, research suggests that higher recreational screen time is associated with increased symptoms of depression, anxiety, and stress in adolescents, says Dr. Audrey Atkins, a medical director at BlueCross BlueShield of Tennessee.

“It’s important to be open about the effects of extensive screen time,” Dr. Atkins says.

“Understanding how our bodies respond to screen time is more helpful than focusing on a specific number of hours each day.”

How certain digital activities may affect reward and motivation

Dr. Atkins: Some digital activities are designed to keep people engaged. Think of those with notifications, likes, rewards, levels or updates. Dopamine is involved in reward, motivation, and learning. For example, waiting for likes on social media can create a cycle that encourages repeated use.

For some kids and teens, these patterns may make it harder to step away from screens. Over time, this may interfere with sleep, relationships, school, work, or physical activity.

Repeated use of these activities or scrolling may train the brain to want more of that quick reward. Then, slower paced things like reading, taking a walk, or time offline may feel less exciting at first.

It is important to understand that excessive use of digital devices is not just a bad habit. It may contribute to usage patterns with psychological and physical consequences.

Why real-world interaction matters

Dr. Atkins:  Research indicates that mental health is linked to social connection. In-person interactions engage our brains and bodies and increase feelings of emotional connection. Close relationships, shared activities, and physical touch can also support bonding. And oxytocin is a hormone involved in that process.

Online interactions shouldn’t replace in-person relationships, physical activity, outdoor time, and real-life experiences.

The downsides of device overuse for kids

 Dr. Atkins: For children, consequences may go beyond mental health. Research has linked higher screen or smartphone use with physical concerns, including neck and shoulder pain, eye strain, and sleep problems. It also can result in increased risks from a more sedentary lifestyle, such as obesity.

These studies don’t prove that screens cause every symptom. They support balancing screen habits, movement, sleep routines and breaks from devices.

Benefits of a summer digital detox  

Dr. Atkins: Reducing social media use for just one week may make kids and teens feel better. Some studies show it reduces symptoms of depression, anxiety and insomnia.

Digital detox doesn’t have to mean avoiding screens completely. It can mean taking breaks or limiting certain apps. I can also mean turning off notifications or having screen-free time. Benefits may include better sleep, less stress, improved focus and more time with family and friends.

Practical strategies for reducing screen time

Dr. Atkins: Here are realistic ways to cut back:

• Lead by example. If parents are always on their phones, kids will model that behavior.

• Create screen-free times every day. Meals, bedtime and outdoor time can be natural starting points.

• Build alternative activities. Family time and social activities like board games, walks, crafts, and sports fill the gap.

• Set family agreements. The amount of screen time should be agreed upon as a family, not just imposed by parents.

• Use parental controls. Be aware of what games your kids play, what they view, and which social media apps they use.

“Screens are here to stay, and we don’t need to avoid them completely,” Dr. Atkins says. “They can help us stay connected with family and friends and even support learning. The goal is balance and awareness.”

More from Dr. Atkins 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.