Excessive screen use

Technology and Internet use are part of our lives. We use them every day for many things, like talking to people and studying. But it’s important to use technology in a healthy way. Many of us spend a lot of time each day using screens: surfing the Internet, posting on social media, chatting, doing schoolwork, or playing video games.

Spending time on cell phones, tablets, or social media is super common, but when it starts to interfere with your routine, it can become a problem. Even though technology has many benefits, too much screen time can disrupt our lives, interfere with studying, sleep, and friendships, and hide bigger problems. Sometimes we use screens to distract ourselves, relax, or escape stress, but if they become our primary way of coping with feelings, it can lead to anxiety, irritation, or isolation.

It’s important to recognize if we’re using screens too much. You don’t have to cut everything out at once; small changes can make a difference. The key is to enjoy the good parts of technology while avoiding harm by setting limits.

What is typical?

Using devices is normal. Young children watch educational shows and play learning games. Older kids and teens use devices for school, homework, projects, and games. Most of us also use devices for news, shopping, reading, chatting with friends, and social media.

It’s completely natural to use screens to study, play games, watch videos, or communicate with friends. The goal is to balance these activities with other aspects of life, such as sleep, eating, school, sports, hobbies, and spending time with family and friends. Using screens can be a great way to connect with others, learn, and have fun. The secret is to take advantage of technology, but always with limits and awareness so you can have fun online without compromising your routine.

When should I be concerned?

Almost everyone has heard about the problems of too much screen time. But how much is too much? It depends on things like our age, why we’re using technology (schoolwork or games/social media), and our personal needs.

Here are some signs of possible problems:

• Interference with daily activities: Screen use stops you from doing things like getting ready for school or homework.
• Loss of sleep: Screens make you sleep less, sleep late, or feel tired.
• Behavioral troubles: You get angry or irritated when someone tries to limit your screen time.
• Emotional troubles: You feel sad, anxious, or nervous when not online.
• Social troubles: You use screens instead of talking to people face-to-face.
• Loss of interest in other activities: You lose interest in hobbies like sports or art.
• Physical troubles: You have headaches, back pain, an upset stomach, tired eyes, or gain weight.
• Ignoring basic needs: You spend so much time on screens that you forget to eat or use the bathroom.

These signs indicate that you are probably using too many screens throughout your day.

What can I do if I (or a friend) struggle?

Changing screen habits can be hard, even if they’re bad for us. Here are some tips:

1. Track your screen time: Pay attention to how much time you spend on screens each day. Calculate this realistically.
2. Set a goal: Decide how much screen time you want and reduce it gradually. For example, use your phone for 1 hour in the morning and 1 hour in the afternoon.
3. Create a schedule: Plan when and why you’ll use screens. It is important that the use has a purpose, and that it is not just to “pass the time.”
4. Keep devices out of sight: Put them away or in another room when you need to focus on other things.
5. Remove devices from bedrooms: Turn off screens an hour before bed and make bedrooms “no screen zones.” This will significantly improve your sleep quality.
6. Try other activities: Spend time outside, do social activities, or hang out with friends. In-person contact can be just as enjoyable as online contact!
7. Be healthy: Exercise, eat well, and do fun things to distract you from screens.

There’s no need to feel guilty about the time you spend online. Small changes can make a difference in your routine and your well-being. Don’t push yourself too hard, go at your own pace! But remember, every step you take to balance your screen time counts.

What kind of professional support can I seek out?

It’s normal to feel embarrassed or guilty about having trouble with screen use. But help is available.

You can share your difficulty with a professional from your school. School psychologistsare available to help if you struggle with screen use. Doctors like pediatricians, general practitioners, or a professional at your nearest Basic Health Unit (UBS)can also help. They will listen to you, understand what is happening, and help you with the emotional difficulties associated with excessive screen use. They can refer you to other specialists, including mental health professionals like a psychologistor psychiatrist.

It’s totally okay to unplug for a while. Taking a break helps you feel better and enjoy what you do offline more!

Public services are also available through the Unified Health System (SUS). You can find support at places like your local Basic Health Unit (UBS), Child and Adolescent Psychosocial Care Centers (CAPS i), and public outpatient clinics.