Screen time and brain health: A guide 

Screens are woven into our daily lives — for work, school, entertainment and more. If you’ve ever felt mentally drained, distracted or down after a day of heavy screen use, you’re not alone.

Not all screen time is harmful. But spending long periods on screens can affect sleep, attention and other aspects of your health. Understanding what researchers are learning can help you find a healthier balance. 

What the research says about screen time

We’re still learning exactly how screen time affects the brain at different stages of life. For children, higher amounts of screen time have been associated with differences in areas of the developing brain involved in attention, learning and reward. Researchers are also studying how frequent exposure to fast-paced digital content may affect dopamine pathways and increase the desire for immediate rewards.

One study of young people ages 12 to 17 looked at the effects of excessive recreational screen time, defined as four or more hours a day. Teens who spent more time on screens outside of schoolwork were more likely to have poor or irregular sleep, feel unrested, exercise less, struggle with their weight and experience depression or anxiety. Heavy screen use may also make it harder to sustain attention.

Because getting enough sleep can already be challenging during adolescence, late-night or prolonged screen use may add to the problem.

Adults can feel the effects of too much screen time, too. Excessive use has been associated with increased stress, sleep difficulties, physical inactivity and eye strain. Some research has also found an association between spending five or more hours a day watching television and a higher risk of conditions including dementia, stroke and Parkinson’s disease.

At any age, screen use close to bedtime can interfere with sleep. Light from screens and the mental stimulation of scrolling, watching or gaming can make it harder to wind down. Poor-quality or insufficient sleep can affect attention, mood and overall brain health. 

Screen time and attention span

For kids, screen time can shape how they learn, play and connect with the world around them. Time on screens can also take away from hands-on play, physical activity, conversation and other experiences that help build language, motor and social-emotional skills.

Younger children benefit from limited recreational screen use and plenty of opportunities to explore, move and interact with other people. When children do use screens, age-appropriate educational content is generally a better choice than fast-paced or violent programming.

Screen use can serve an important purpose for some children, including those who use communication devices or other technology to support a disability. The goal isn’t to eliminate useful technology, but to find a healthy balance and make sure recreational screen time isn’t replacing sleep, physical activity, learning or face-to-face interaction.

Children who become accustomed to fast-paced digital content may also find slower activities — such as reading, schoolwork or conversation — harder to sustain. Researchers are continuing to study how frequent digital stimulation affects attention and the brain’s reward system.

Many factors influence attention and behavior, so screen time is only one part of the picture. 

Is it time for a digital detox?

With screens playing such a large role in daily life, many people are looking for ways to create a healthier balance. A digital detox is an intentional break from — or reduction in — screen use.

One month-long randomized controlled trial looked at what happened when participants used an app to block internet access on their smartphones for two weeks. More than 90% of participants improved in at least one of three areas researchers measured: mental health, subjective well-being or the ability to sustain attention.

A digital detox can give you space to experience life, get out in nature, connect with people without distractions and be more productive. Other potential benefits include:

• Better sleep
• Improved attention
• Less stress
• More opportunities for face-to-face connection  

How to detox from screens

Whether you’re ready for the benefits of a complete digital detox or you want to take it slow, consider:

• Staying off screens for the last two hours before bedtime and the first hour after waking. This can help regulate your sleep cycle and hormones.
• Setting certain hours of the day as screen-free time so your brain can unwind.
• Silencing your phone and turning off notifications when you’re around people.
• Leaving your phone off during work and school breaks. Use the time to be outside, get some movement or simply breathe.  

Screens are part of modern life, and not all screen time is harmful. What matters is how you use them and whether they’re crowding out sleep, movement, relationships or other activities that support your health.

Even small changes can help you create a healthier balance.