Let’s face it: we’re spending more time in front of screens than ever before. Whether it’s for work, entertainment, social connection, or just passing the time, screens have become a central part of daily life. But all this screen time is taking a toll — on our brains, our moods, and our ability to think clearly. I don’t know about you but for me I’ve had brain fog for going on 6 years.
You may have felt it yourself: that foggy, distracted feeling after hours of scrolling or binge-watching. I mean doom scrolling on TikTok, really?! lol Maybe you’ve noticed it’s harder to focus, or that your sleep has been off. These aren’t just personal quirks — they’re symptoms of a growing problem. Research is showing that excessive screen use is changing how our brains function, often in ways we don’t fully realize. Like it’s eating away at our white brain matter.
The Brain on Screens
Every time we switch from app to app, jump between tabs, or scroll through feeds, we’re training our brains to favor quick hits of information over deep, focused thought. This constant stimulation triggers dopamine — the same feel-good chemical associated with rewards — which is exactly why it’s so addictive. We are dopamine junkies and never actually getting the good dopamine out of it. Ask yourself, Did you enjoy that hour of scrolling? More than likely not. Don’t get me started on the whole YouTube thing! lol
But this reward loop comes at a cost. Our attention spans are shrinking, our ability to focus is weakening, and multitasking is becoming the norm — even though it makes us less productive and more mentally fatigued. Instead of doing one thing well, we’re doing many things poorly.
The Sleep Crisis
Blue light emitted by screens suppresses melatonin, the hormone that regulates our sleep cycles. Staring at your phone before bed may feel relaxing, but it’s likely interfering with your ability to fall asleep and stay asleep. They say we should stop with the screens a few hours before bed. Can you imagine? Poor sleep isn’t just annoying — it affects memory, mood, immune function, and decision-making.
The Mental Health Toll
Screen time, especially on social media, has been linked to increased anxiety, depression, loneliness, and suicide. Comparing our lives to highlight reels can chip away at self-esteem, while constant notifications and online noise make it harder to feel calm or present.
Not All Screen Time Is Equal
It’s important to note that not all screen time is harmful. Reading an e-book, video chatting with a loved one, or using a meditation app isn’t the same as endlessly scrolling or doom-scrolling the news. The problem lies in passive, excessive, or mindless use — and the lack of boundaries.
So What Can You Do?
You don’t need to go off the grid. But a few small changes can make a big difference:
- Take screen breaks every 30–60 minutes. Stand up, stretch, or go outside. Going on walks are good as well. Good exercise.
- Set screen-free zones, especially in the bedroom and at the dinner table. Do you think you can do it?
- Use apps to track and limit screen time if you’re unsure how much you’re using.
- Turn off non-essential notifications — they’re engineered distractions. All of them.
- Replace screen time with analog activities like reading, journaling, or going for a walk.
Our brains were not designed to process this much digital input every day. If you’ve been feeling scattered, tired, or disconnected, your screen habits might be to blame. The good news? You have control. Unplug a little, and give your brain the break it deserves.
Conclusion
The screens aren’t going away in our lifetime, so it really looks like we need to make peace with it. I still am having trouble with this, but the cool part is that when I notice it, I back off. For me, it is kind of like meditation. We can’t stop thinking, so when we come back to the present, that is a little win. Pay attention to what you consume and for how long.
Question
How long do you think that you spend with screens?
