In today’s digital age, screens are an integral part of our daily routines. And while they offer convenience and connectivity, prolonged or excessive screen exposure can take a toll on your mental and physical health. Sarah Sagullo, a health coach and registered dietitian with Memorial Hermann’s Workplace Wellness team, explains that excessive screen time can have a multifaceted impact on your well-being.
According to Sagullo, spending too many hours in front of screens can cause feelings of inadequacy, worsen anxiety and depression, and increase a person’s sense of isolation. Finding balance by incorporating screen-free hobbies into our lives is essential to long-term vitality.
The Hidden Costs of Excessive Screen Time
Sagullo emphasizes that while screens are useful for work and social connection, there are drawbacks to their use. If social interaction primarily occurs in digital-only channels, people will miss out on the unspoken dialogue of real-life interactions like facial cues, body language and intonation. There’s a difference between needing to use digital channels and preferring to use them, though. Consider how often you see a table of people at a restaurant glued to their phones instead of conversing with each other. In some sense, digitally focused communication and socialization is easier—but we’re seeing that it’s not always healthier.
The negative effects of screens don’t encompass just real-life interactions; they also disrupt your physical realities. “Screens emit blue light, which disrupts our circadian rhythm, decreases quality of sleep and ultimately affects a person’s mood, focus and ability to control their appetite,” Sagullo explains. These physical effects of screen addiction can foster mental strain, making it harder to break free from the dopamine rush that comes from constant scrolling.
Setting Boundaries to Reclaim Your Time
Recognizing the need to set healthy boundaries is the first step toward reclaiming your time and improving your well-being. Sagullo suggests taking a moment to evaluate how much time you’re really spending on your screens.
“If you find yourself mindlessly scrolling at the end of the day, it might be time to take stock of how much time you're spending on screens and what's triggering that behavior,” she notes, urging us to become more mindful of our digital consumption.
Sagullo provided a few strategies you can use to reclaim your time and well-being:
- Cut out phone usage an hour or two before bed
- Purchase a retro or vintage alarm clock to avoid the temptation to use your device when setting a wake-up time
- Use bedtime or focus modes to avoid digital alerts and distractions during sleep
- Use glasses with blue light filters if you’re using a phone, computer or TV before bed
Sagullo says the goal is to create space in your mind and body before bed that allows you to wind down naturally. Adopting a digital curfew could be the solution for those who have a hard time falling asleep.
Discovering the Joy of Screen-Free Hobbies
Once you’ve set boundaries and have begun to decrease the time you spend on screens, the next step is to explore activities that don’t involve screens. Sagullo, who loves to cook as much as she appreciates digital inspiration, believes that finding offline hobbies can offer significant mental and physical benefits.
Social media can be a great source of ideas, but Sagullo warns that “consuming it shouldn’t be your only outlet.” Instead, consider investing time in activities that enrich your life, such as cooking and reading or a creative hobby like crocheting, writing or playing a musical instrument.
Starting small is key. You should set achievable goals, such as taking a daily 15-minute walk to get some fresh air or scheduling time to focus on a hobby or exercise that makes you feel good or relaxed. If you feel that you don’t have time to invest in these kinds of changes, you’re not alone. “There are never enough hours in a day” is a common adage for a reason—but there are ways to get some time back. One of these is making sure you go to bed at a reasonable time.
“If you fall asleep a little earlier, you can get up earlier and focus on something that is important to you,” Sagullo says, highlighting how small adjustments to your routine can lead to healthier habits. Incorporating activities you’re interested in not only reduces stress but also helps you rediscover passions that constant digital distractions might have overshadowed.
Enhancing Social Connections Offline
While screened devices offer many ways to stay connected, nothing compares to the energy of in-person interactions. Sagullo points out that even five years after the pandemic, many of us are still working remotely and rely on digital communication—and this can create a feeling of isolation despite constant digital interaction. “There’s nothing like that boost from connecting with a person in real life, exchanging ideas, and riffing off each other in real time; virtual meetings just can’t compete,” she states.
But with many of us having lost those in-person skills, where is a person to start if they desire to rekindle offline social connections? Sagullo provides a few recommendations:
- Start small: Worried about jumping into a big group? Start by reaching out to folks you know who share a similar interest and start up a one-on-one conversation to see what joining their community would be like.
- Stay local: Many mom-and-pop shops are magnets for people who share interests. Looking to join a book club? Stop by a local bookstore to see if they host a meetup. Whether you’re interested in coffee, tabletop gaming, running or playing an instrument, checking out the associated local “watering hole” can open doors.
- Give back: Having trouble finding a social group? It may be time to focus your efforts on volunteering activities. Find a cause you are passionate about and reach out to local nonprofits and agencies to see how you can help.
- Use digital tools: Admittedly this sounds contrary to reducing screen time but using social networks as a resource rather than a doomscrolling distraction can be very helpful. Finding online/social media for local events, groups or volunteer opportunities is one way to bridge the gap between online information and offline activities. “Use your screen time to seek out information and then transition to the offline world for the actual experience,” Sagullo suggests.
Stop Scrolling, Start Doing
The journey to a more balanced life starts with small, deliberate changes. By setting boundaries around screen time, exploring new hobbies and fostering real-world connections, you can reclaim your time and improve your overall health. As Sagullo reminds us, if you’re stuck in the cycle of constant scrolling and digital overload, remember that “if nothing changes, then nothing changes.”
Sometimes, the scariest part is simply taking that first step. By embracing a balanced approach that values both digital connectivity and the deeper connections made offline, you can enjoy improved sleep, better mood and more meaningful social connections. It’s time to look beyond the screen and rediscover the pleasures of a well-rounded, healthy lifestyle.
