Our phones wake us up, guide us through the day, and keep us connected to everything—from work updates to family group chats. Technology makes life easier in countless ways, but too much screen time can quietly drain our mental health.
The Hidden Cost of Constant Connection
The average American checks their phone nearly 150 times a day and spends more than seven hours a day looking at screens. While that might not seem alarming, research shows excessive screen time—especially scrolling through social media—can increase anxiety, depression, and sleep disruption.
Constant exposure to information and notifications overstimulates the brain. It leaves us distracted, restless, and less present in real life. Over time, that digital overload can make it harder to unwind and recharge.
Why It’s Hard to Unplug
Every ping or “like” on your screen triggers a small dopamine rush—the brain’s reward chemical. This creates a feedback loop that keeps us reaching for our devices, even when we know we could use a break.
When our minds are always “on,” we lose valuable downtime. Quiet moments, daydreaming, and boredom actually help regulate emotions and spark creativity. Without them, stress builds and focus fades.
Do You Need a Digital Reset?
Consider a reset if you notice any of these signs:
- Trouble sleeping or winding down at night
- Anxiety when away from your phone
- Losing track of time while scrolling
- Comparing yourself negatively to others online
- Difficulty focusing on in-person conversations
Simple Ways to Find Balance
You don’t need to give up your phone to protect your peace—just use it with intention. Try these small, realistic shifts:
- Set tech-free zones.
Keep devices out of bedrooms and off the dinner table to support rest and connection. - Take screen breaks.
Use “Do Not Disturb” or go for a short walk without your phone. - Track your use.
Built-in tools can show where your time goes and help you set limits. - Pause before scrolling.
Ask yourself, “What am I looking for right now?” - Reconnect offline.
Plan activities with friends or family that don’t involve screens.
Making Technology Work for You
Digital tools can absolutely support wellness—from telehealth appointments to mindfulness apps. The key is using them in ways that add value, not stress.
At Valley Oaks Health, we believe mental wellness is about balance. Setting healthy boundaries around screen time helps you reclaim focus, strengthen relationships, and restore calm in today’s always-on world.
Sources: Pew Research Center, American Psychological Association
