How Screen Time Impacts the Brain
By: Nazanin Sadoughian
In this day and age, nearly all of us are guilty of using our technological devices to an almost pathological degree. Technology like phones and laptops can be extremely useful in our everyday lives helping us to be more efficient and stay connected to people and the world around us. However we often hear that there are negative consequences to increased screen time but what are they?
Scientific research has identified many profound negative impacts of screen time and technology use on brain health which are multifaceted, impacting both physical and psychological aspects.
Cognitive and Behavioral Effects: Excessive screen time has been associated with heightened attention-deficit symptoms and impaired emotional and social intelligence. It can also lead to technology addiction, which may have broader implications for behaviour and brain function.
Neurodevelopment and Dementia Risk: Chronic sensory stimulation from prolonged screen time can negatively affect brain development. In adolescents and young adults, excessive smartphone use may raise the risk of cognitive, behavioural, and emotional disorders and potentially increase the risk of early-onset dementia in later life.
Physiological Changes and Sleep Disruption: Screen time is also linked to poor sleep quality and factors that contribute to cardiovascular diseases, such as high blood pressure and obesity. Additionally, there could be brain structural changes related to cognitive control and stress regulation due to excessive screen use.
Mental and Emotional Well-Being: There's a growing concern about the impact of screen time on mental and emotional well-being, particularly affecting cognition, attention, and emotional regulation as people spend more time with devices.
In summary, the scientific evidence suggests that screen time, particularly when excessive, can have diverse negative effects on brain health, ranging from developmental issues in children to increased risks for certain mental health conditions and potentially, the structure and function of the brain itself.
It can be difficult to completely cut out screen time from our lives but we can avoid some of the negative effects of technology by moderating the amount of screen time as much as possible.
Most experts agree that adults should limit screen time to less than two hours per day outside of work-related activities.
Here are some other tips for reducing screen time.
Turn off notifications. Notifications are messages from apps that appear on your screen to alert you of new activity. This triggers you to look at your phone and, more likely than not, spend additional time on your phone beyond checking what the notification is.
Set a timer. Use a timer on your phone, the microwave, or an old-fashioned egg timer when you are watching television or using a tablet. When the timer goes off, turn off the device and make an effort to move your body—go for a walk, clean, or try an at-home workout.
Leave the phone out of the bedroom. Many people fall prey to scrolling their phones in bed at night or when they first wake up in the morning. This interferes with your sleep and can significantly add to your daily screen time. Use an alarm clock to wake up each morning and leave your phone on a small table outside your bedroom door each night.
Try engaging in “healthier” activities like exercising, spending time with family and friends, reading a book, and engaging in creative expression hobbies. Your brain will thank you!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7366948/
https://www.mdpi.com/2076-3425/11/9/1126
