We use technology both at work and for recreational purposes, and using phones and social media occupies a significant part of our day. While sometimes educational, electronic devices are often associated with numerous negative effects on health and psychological development. 

Excessive screen time can have the following consequences:

Decreased physical activity

As screen time increases, your physical activity level decreases more and more. Exercise is crucial for maintaining good health and an optimal body weight, while a sedentary lifestyle increases the risk of chronic diseases, such as cardiovascular conditions.

Obesity

Since screen time is a form of sedentarism, it promotes weight gain. In addition, the risk of obesity is heightened by an unbalanced diet often associated with devices use (overeating in front of the TV, increased interest in junk food advertised in commercials), according to the Mayo Clinic.

Body composition is also affected. Sedentary behavior excessively leads to an increase in body fat percentage, a decrease in muscle mass and reduced bone mineral density.

Sleep disorders

The body secretes the hormone melatonin in response to darkness, which induces sleepiness. Blue light emitted by screens affects melatonin production, increases the risk of insomnia and disrupts the circadian rhythm. Moreover, sleep disorders interfere with all daily activities, causing fatigue, lack of productivity and stress.

Addiction

Excessive phone use can become addictive. Smartphone and internet addiction is a real problem that can begin in childhood. It produces symptoms similar to other addictions, such as increased tolerance, neglect of other life aspects and withdrawal symptoms (manifested by anxiety, agitation), as reported by the Better Health Channel.

Mood and behavioral disorders

Excessive use of technology and insufficient sleep are linked to emotional and behavioral disorders. This online environment can also promote violence, and can teach children aggressive problem-solving behaviours. Some teenagers overuse their phones to cope with anxiety or other psycho-emotional issues.

Impaired cognitive function

Excessive use of the phones and other devices has been associated with changes in brain structure, such as the cortex, leading to abnormal brain development, according to the Children's Health Council. The cortex, which is the outermost layer of the brain that processes information, develops especially in adolescence.

Researchers have determined that excessive use of electronic devices can produce symptoms similar to autism - reduced social skills, low emotional intelligence, difficulty maintaining eye contact and staying attentive - according to Kenji Sato in his article "Researcher says high screen time associated with social, emotional problems in children". The manifestations can be alleviated through recovery programs and psychotherapy.

Furthermore, the study "Effects of Excessive Screen Time on Neurodevelopment, Learning, Memory, Mental Health, and Neurodegeneration: a Scoping Review" (Eliana Neophytou et al.) shows that excessive screen exposure promotes neurodegeneration, addictions and mental health disorders, low self-esteem, early onset of cognitive decline and dementia in adulthood.

Depression

According to the study "Association between screen time and depression among US adults" (K.C. Madhav et al.), adults who spend more than 6 hours a day in front of the TV or computer are at high risk of moderate and severe depression.

Reduced academic performance

Excessive use of phones or other electronic devices affects productivity, thinking, attention, concentration, problem-solving ability and, implicitly, school performance. These effects can also be linked to the sleep disorders that arise.

Cyberbullying

Teenagers are targets of cyberbullying, which refers to different methods of harassing or intentionally causing emotional distress online, such as in chat groups or on social platforms. Teenagers who experience cyberbullying are more susceptible to suicidal thoughts and suicide attempts, according to the study "Association of Cyberbullying Experiences and Perpetration With Suicidality in Early Adolescence" (Shay Arnon et al.).

Social isolation

Children and teenagers learn to communicate better in the virtual world through chat messages, but fail to connect effectively with people in real life. This can lead to social isolation, affecting relationships with others and professional life in adulthood.

Neck, shoulder and back pain

Maintaining an incorrect posture while using your smartphone or laptop leads to musculoskeletal problems and chronic neck, shoulder and back pain, according to Reid Health.

Eye problems

Blue light is harmful to the eyes. Thus, excessive use of blue light-emitting devices is associated with an increased risk of developing myopia, dry eye syndrome and digital eye strain (headaches, blurred vision, eye pain and itching), describes MyKidsVision.

When we talk about screens, we refer to:

• Smartphone;

• TV;

• Tablet;

• Laptop;

• PC;

• Video games.

According to the World Health Organization and Physical Activity and Exercise Guidelines for Australians, it is recommended to spend the following amount of time in front of screens:

• 0 minutes/day for children under 1 year of age;

• Maximum 1 hour/day for children aged 1-2 years;

• Maximum 2 hours/day for children aged 3-5 years and 5-17 years – not including the time needed for school projects on the computer.

Although there are no clear recommendations for adults regarding screen time, scientists believe it should be limited to 2 hours. The less, the better.

It's important not to eat while watching TV or using your phone/tablet, according to the Mayo Clinic. This promotes the habit of unconscious and continuous eating, which leads to weight gain.

Additionally, for a restful sleep, it is advised not to use these devices for at least 2 hours before bedtime.

Here are some strategies to keep screen time under control:

• Avoid electronic devices during the first hour of the day.

• Increase daily physical activity – establish a fitness training routine, take the stairs, go swimming, perform HIIT circuits or attend aerobic classes, walk more, and run in nature.

• Spend more time doing outdoor activities (gardening, walking, traveling).

• Choose recreational activities that don’t involve technology – read a book, paint, dance, meditate, listen to music, do crafts, hang out with friends, visit a museum, enjoy nature with mountain hikes, or go to the pool more often.

• Use smartphone features to reduce screen time, such as focus mode and screen time monitoring.

• Turn off notifications.

• Keep phones and other devices out of the bedroom.

• Set an alarm to limit time in front of TV/tablet. Turn off the device as soon as the alarm goes off.

For children, consider the following tips:

• Firstly, control your own screen time habits, as children learn by imitation or from the example set by their parents.

• Promote physical activity – children should engage in physical activities for at least 2 hours a day.

• Choose video games that encourage physical activity.

• Turn off the TV during homework or other activities to avoid distractions.

• Monitor your child's screen time – set limits and rules.

• Fill their schedule with other activities – go to the museums, theatres or shows together, enroll them in sports, plan picnics and hikes, go to parks, encourage them to play with other children (e.g., ball games) and read books, draw, colour or paint, and do puzzles or Lego.

• When watching a show, exercise together, such as yoga, instead of eating in front of the TV.

• Encourage movement during commercial breaks. For example, challenge them to see who can do the most jumps or gymnastic exercises.

• Check what content your child is watching and use parental control apps – this way, you can restrict access to content that promotes violence, inappropriate language, or unhealthy eating.

Therefore, excessive screen time negatively impacts quality of life in the long term and can have serious consequences on health, academic performance, and professional life. Consider the strategies for managing this problem and do not hesitate to seek help from a psychotherapist to combat internet addiction.