Enjoy Life More With Less Screen Time May 20, 2026 Americans spend about seven hours per day looking at screens like smart phones, computers and television. This can cause physical problems, like eye strain or neck pain. Mental health is also affected by factors like interrupted sleep, social isolation, inflammatory content and creation of unrealistic expectations. These contribute to symptoms of anxiety, depression or reduced motivation. The more time we spend on screens, the less time we have for healthier habits like exercise, hobbies and time with loved ones. “Scrolling social media gives quick hits of dopamine which makes us feel good,” said Robert Fallows, PsyD, of Samaritan Neuropsychology – Albany. “In the long run, the impact of screen time and social media exposure on our brain can become unhealthy and you can end up feeling worse.” Studies show when people limit screen time, they sleep better, feel less anxious or depressed, have more positive emotions and have increased focus and attention span. “You don’t need to give up the internet or your smart phone entirely,” said Dr. Fallows. “But you can experience remarkable improvements to your mood, mental health and motivation by limiting screen time.” A good way to start is to take stock of your habits. When do you scroll social media? How often do you check your phone? Next, consider ways to limit screen time. With smart phones you can: Turn off notifications for social media, email and other apps. Delete addictive apps or hide them on a second screen. Use screen time apps to track time and set limits. Other ways to reduce screen time include: Avoid scrolling social media first thing in the morning. Create tech-free zones at home, such as your bedroom and dining table. Establish screen-free hours, such as one hour before going to bed, which can help improve sleep. Replace screen time with hobbies like reading, playing music, crafts or cooking. Enjoy physical activities like walks, yoga or other exercise. “Brain games on the phone are never going to be as helpful as healthy social connection, especially if there is a physical component, like going on a group walk,” said Dr. Fallows. “It’s much easier to do that if we collectively put our phones down!”
