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Setting healthy boundaries with screen time

01-Feb-2025

Screen time and your mental health

In today’s world, screen time has become an increasingly significant part of our lives. The Australian Bureau of Statistics estimates that we spend on average four hours a day on screens during our spare time[1] — a substantial portion of our available free hours.

While technology offers connectivity and information, emerging research highlights the potential mental health implications of excessive screen use. With some studies suggesting that prolonged screen exposure can be associated with:[2][3][4]

  • Lower psychological wellbeing
  • Increased stress and anxiety
  • Poor sleep quality
  • Lower self-esteem.

 

Recognising unhealthy screen time habits

To establish healthy boundaries with your screens, you first need to identify any unhealthy habits. Here are some signs that you may be spending too much time on your screens:

  • Find it hard to disconnect from your device, even during important conversations and events.
  • Feel anxious when you are away from or cannot look at your device.
  • Feel compelled to keep checking your device.
  • Regularly lose track of time when using your device.
  • Start to neglect relationships and responsibilities due to the time spent on your device.
  • Struggle to fall asleep due to late-night device use.

Some devices, such as iPhones and Androids, have a built-in tracker that can help you establish how much time you spend on them each week and which apps you use. Pay attention to the time spent on the device and which activities made you feel better versus those that made you feel negative or drained.

 

Tips for setting screen time healthy boundaries

Reducing your screen time can free up time for family and social activities, meeting new people, exercising, focusing on your wellbeing, and getting more sleep.

Implementing healthy boundaries for screen time takes effort and consistency. Below are some tips to help you maintain a balanced relationship with your devices.

 

Create screen-free zones and times

  • Designate specific areas in your home as device-free spaces (e.g. dining room, bedroom).
  • Set specific times of the day when you won’t use screens (e.g. the first hour of the day, during meals, one hour before bedtime).
  • Gradually reduce screen time (e.g. if you are spending five hours a day on your devices, start by reducing it to four hours).

Manage notifications

  • Disable non-essential notifications to reduce interruptions (e.g. Facebook, Instagram, TikTok, news sites).
  • Use ‘do not disturb’, ‘focus mode’ or ‘aeroplane mode’ on your iPhone or Android device during important tasks (e.g. study time or a block of time to focus on a task).

Take a break from some apps

  • Remove distracting apps from your home screen.
  • Log out of an app or uninstall the app for a set period of time.
  • Set limits for how long you will use a specific app.

Plan breaks and discover offline activities

  • Schedule regular screen-free periods throughout the day.
  • Plan device-free activities with friends and family.
  • Leave your phone in your pocket during in-person conversations.
  • Leave your phone in a separate room when you don’t need it.
  • Switch off the TV when you are having a conversation.
  • Engage in your hobbies or start new ones.
  • Spend time outside, read a book, practise mindfulness, or just enjoy the quiet moments.

Monitor and adjust your plans

  • Check your screen time statistics.
  • Set realistic goals for reducing unnecessary screen time.
  • Consider tracking how different screen time patterns affect your mood and productivity and adjust as needed.

 

Setting healthy screen time boundaries helps you develop habits that support your mental health and wellbeing while benefiting from the advantages of technology. Try to use your devices intentionally to enhance your overall wellbeing.

 

Our CAREinMIND counsellors are available 24/7 on 1300 096 269 or click the floating chat button on the right. The service is free for people in north, western and central Melbourne and is available 24 hours a day, seven days a week.

 

References

[1] Australian Bureau of Statistics. (2020-21). How Australians Use Their Time. ABS. https://www.abs.gov.au/statistics/people/people-and-communities/how-australians-use-their-time/latest-release.

[2] Twenge JM, Campbell WK. Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Prev Med Rep. 2018 Oct 18;12:271-283. doi: 10.1016/j.pmedr.2018.10.003. PMID: 30406005; PMCID: PMC6214874.

[3] Nakshine VS, Thute P, Khatib MN, Sarkar B. Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review. Cureus. 2022 Oct 8;14(10):e30051. doi: 10.7759/cureus.30051. PMID: 36381869; PMCID: PMC9638701.

[4] Neophytou, E., Manwell, L.A. & Eikelboom, R. Effects of Excessive Screen Time on Neurodevelopment, Learning, Memory, Mental Health, and Neurodegeneration: a Scoping Review. Int J Ment Health Addiction 19, 724–744 (2021). https://doi.org/10.1007/s11469-019-00182-2