Balancing Technology: The Effects Of Screen Time On Children's Mental Health

Many children in today’s society grow up with screen time as part of their daily lives. Digital technology may be used for many reasons, including education, entertainment, and social connection. Although there may be some benefits to using screen-based technology, studies have also suggested that excessive screen time may negatively impact mental health—particularly in children.

Reducing a child’s screen time and its impacts may involve a combination of lifestyle changes and mindfulness techniques. It may also be beneficial for parents to set limits on screen time for children and teens. Here, we’ll examine the potential effects of excessive screen time on children and explore strategies for balancing technology in daily life. 

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Understanding screen time: Types and usage for children

Not all screen time is created equal. The way children engage with technology can have different effects on their mental and emotional well-being. Understanding the different types of screen time may help parents and caregivers make informed decisions about how children interact with digital devices.

Types of screen time

Screen time for children can be categorized into four main types. These include: 

• Educational screen time: includes learning apps, online courses, documentaries, and interactive educational games. In appropriate quantities, this type of screen time has the potential to enhance cognitive skills, support schoolwork, and encourage curiosity.
• Social screen time: involves communication with friends and family through video calls, messaging apps, and social media. While this type can foster connection, excessive use—especially on social media—can lead to issues like cyberbullying and social comparison.
• Recreational screen time: covers entertainment-based activities such as watching TV, playing video games, and browsing the internet. Some forms of recreational screen use, like creative video games, can be engaging and beneficial, while passive consumption may contribute to sedentary habits.
• Passive screen time: includes activities like mindlessly scrolling social media, binge-watching TV, or watching videos without active engagement. This type of screen time is often linked to reduced attention span, lower physical activity, and potential negative impacts on mental health.

What is “excessive” screen time for children?

Determining what qualifies as excessive screen time may depend on age. For those in the early childhood development stages, the bar is very low. Studies suggest that children aged two to five years old who get less than one hour of screen time per day have better emotional regulation when compared to children with more than four hours of screen time per day. As a child gets older, it may be appropriate to allow additional screen time for entertainment, but it may also be important to avoid letting that time interfere with sleep and physical activity. 

Potential effects of screen time on children's mental health

While technology can offer many potential benefits, excessive or unregulated screen time has been linked to various mental health concerns in children. Prolonged exposure to screens, especially without balance, may impact well-being and cognitive functioning in children and teens. 

For young children, excessive screen time may be linked to difficulty in social environments and an increased risk of emotional dysregulation. In a joint study between the Yale Department of Psychiatry and Columbia School of Nursing, findings suggest that excessive screen time may be associated with internalizing problems.

In teens, mental health conditions such as anxiety and depression may be linked to excessive screen time. A study by the Centers for Disease Control and Prevention (CDC) suggests that teenagers with more than four hours of screen time per day may be more than 25% more likely to experience symptoms of anxiety and depression. These symptoms may be exacerbated by social isolation during prolonged screen time or by social media usage. 

Excessive screen time and physical activity

Potential impacts of reduced physical activity on a child

Physical activity is generally thought to be essential for a child’s overall development, playing a role in their physical, mental, and emotional well-being. When children do not engage in enough movement, whether due to excessive screen time or other lifestyle factors, they may experience a range of negative potential effects, including: 

• Delayed motor skill development. Physical activity can help young children learn how their body works and help them develop motor skills such as balance, coordination, and strength. 
• Mental health challenges. When children are less active, they may be more likely to experience stress and anxiety. Low levels of physical activity may also be linked to low self-esteem.
• Poor sleep quality. Regular physical activity may help regulate sleep patterns, so more active children may get higher-quality sleep than less active children, which can be essential for healthy development and mental and physical well-being.
• Increased risk of chronic health conditions. Long-term physical inactivity during childhood can increase the risk of developing chronic conditions later in life, including heart disease, osteoporosis, and joint pain.
• Increase risk of obesity. One of the most immediate potential consequences of reduced physical activity is significant weight gain. A sedentary lifestyle slows down metabolism, which may lead to a heightened risk of childhood obesity. 

Physical health implications 

Children with excessive screen time may experience significant physical health complications related to sedentary living. One possible consequence of a sedentary lifestyle is an increased risk of obesity. Children who are obese may experience an increased risk of developing type 2 diabetes and experiencing elevated cholesterol and blood pressure levels, potentially contributing to long-term cardiovascular issues. They may also be at an elevated risk of fatigue and show a reduced enthusiasm for physical and creative activities. 

Long-term impacts on child development

Excessive screen time may have long-term impacts on child development beyond physical implications. For example, social interaction is thought to be an important part of childhood development, and time spent on digital technology may lead to a reduction in the frequency and/or quality of real-world interactions. Other long-term potential impacts may include cognitive and social effects and mental health conditions related to screen time. 

Cognitive and social effects of screen time on children’s mental health

Screen time during early childhood may inhibit optimal brain growth and language development. Children build social and language skills primarily by interacting with other people in their environment, listening to verbal intonation and reading facial cues and body language. Large amounts of time spent on a digital device is time not spent interacting with others face to face, which can make it more challenging for children to develop social skills and language skills. 

Also, young children learn how to interact with others in the world by practicing with family and friends at home and at school. When a child is spending most of their time on a device, they may be missing out on valuable opportunities to practice socializing and developing connections with other people. This can make it challenging for children who spend a large amount of time on screens to make friends offline.

Mental health conditions linked to screen time

In addition to cognitive and social effects, several mental health conditions and impacts may be linked to excessive screen time. Some examples include: 

• Anxiety. Prolonged screen exposure—especially when it’s spent on social media—can contribute to heightened anxiety in children and adolescents. This may occur as a result of cyberbullying, social comparison, or overstimulation, for example. 
• Depression. Excessive screen time has been linked to higher rates of depression in children, which may be caused by dopamine dependence and reduced social interaction in real life.
• ADHD. Fast-paced digital content may negatively impact focus and concentration in children, potentially representing a contributing factor to attention-deficit/hyperactivity disorder (ADHD). The instant feedback loops of social media and gaming can also condition children to expect immediate gratification, making patience and delayed rewards more difficult to handle.
• Sleep disorders. Screen time—especially before bed—may make it challenging for children to fall asleep and can reduce overall sleep quality. 
• Social withdrawal and isolation. Although some games may include a social element, excessive screen time can lead to social withdrawal and isolation. This may, in turn, contribute to other mental health conditions such as anxiety and depression. 

Lifestyle changes that may help reduce screen time

With screens being integrated into many aspects of daily life like communication and education, it can be challenging to find ways to reduce screen time for children. That said, there are some lifestyle changes that parents and caregivers can implement to reduce screen time in children. 

The first is setting clear parameters around screen time at home. This could include drawing boundaries for the child about how much time on screens they’re allowed and when screens are off-limits, such as during meals and close to bedtime. Caregivers might also encourage outdoor, active, and/or imaginative play that does not involve screens when spending time with children.

Mindfulness techniques and strategies

For parents who are struggling to help their children adequately manage screen time, it may be helpful to implement mindfulness strategies. One strategy that may be beneficial is keeping a journal or having a child otherwise note when they feel like they would like to use digital technology, even just for a few days. This exercise can foster a productive discussion around how much time a child spends on a screen and can allow for goal-setting in the future. 

Another strategy that may reduce screen time is mindful reflection or age-appropriate meditation. By helping a child learn to center their focus on the present, it may reduce the impulse for escapism that screens might offer. Meditation may also help reduce anxiety and depression symptoms associated with excessive screen time, though mental health conditions like these also typically require professional treatment. 

Connecting with a mental health professional for support

It may be beneficial for people who use digital technology excessively to connect with a mental health professional. A therapist, for example, can help them develop strategies for reducing screen time while also addressing any mental health conditions associated with excessive screen time. Caregivers who are facing stress related to parenting challenges may also benefit from this type of support. A therapist can help a parent find effective ways to support the emotional health of their children and of themselves. 

It can be a challenge for busy parents to coordinate and travel to in-person therapy sessions, however. Online therapy can be a convenient alternative in such cases, since remote sessions can occur from anywhere a person has an internet connection and personal device. This means that an individual can get support from a place where they are comfortable. In many cases, online therapy can also be more affordable than in-person therapy without insurance. Research suggests that online cognitive behavioral therapy can be an effective way to reduce symptoms of anxiety and depression, which excessive screen time or parenting stress could contribute to.