How Screen Time Affects Mental Health (and What to Do About It)
You didn’t mean to spend three hours scrolling. But here you are, worn out, wired, and somehow still not caught up.
Screens are part of modern life. They help us work, connect, and even relax. But there’s a growing body of research (and client experience) that shows too much screen time doesn’t just waste time. It chips away at your sleep, shortens your attention span, and leaves your mood frayed.
This issue isn’t just about comparing yourself to influencers or falling into a TikTok spiral. Digital overload can quietly dysregulate your nervous system, exhaust your focus, and disrupt your emotional rhythm.
In this article, we’ll go beyond the usual advice. Backed by Monarch therapists and current research, here’s what’s really happening to your brain on screens. And we’ll share how to reset with screen-time rituals that work in 2025.
How Screens Affect the Brain and Body
Sleep Disruption
Blue light emitted by phones, tablets, and laptops suppresses melatonin, the hormone responsible for helping you fall and stay asleep. In fact, using screens within an hour of bedtime significantly delays REM sleep and shortens total sleep duration.
Lack of restorative sleep doesn’t just leave you groggy. It can worsen symptoms of anxiety, depression, and emotional dysregulation.
Mood and Emotional Health
Excessive screen time, especially on social media, is linked to an increase in anxiety and depressive symptoms, particularly in teens and young adults. But it’s not just about comparison.
The constant flood of notifications, messages, and digital input keeps the brain in a state of low-level stress. Over time, this “alert mode” can dull your emotional resilience and increase irritability and overwhelm.
The mind needs intentional pauses to process, regulate, and recover. Without them, we risk burnout, both mentally and emotionally.
Focus and Cognitive Overload
Our brains were not designed for rapid multitasking. We’re not made to switch between dozens of tabs, Slack messages, and TikToks in rapid succession.
This kind of task- or context-jumping leads to cognitive fatigue, making it harder to concentrate on deep work or stay present in real-life interactions.
Therapist-Backed Screen-Time Rituals for 2025
You don’t have to unplug completely to see the benefits. Instead, focus on intentional rituals that create digital boundaries. Here are a few therapist-approved techniques to help you manage your screen time and reclaim your attention:
The First-Hour Rule
Avoid screens for the first hour after waking. This technique helps regulate cortisol levels, ease anxiety, and create space for mindful routines like journaling, stretching, or quiet reflection.
The Two-Hour Wind-Down
Begin reducing screen exposure two hours before bedtime. Swap scrolling for activities that support rest: reading a physical book, doing a gentle skincare routine, or listening to calming music. If you need screen time for work or winding down, consider blue-light-blocking glasses.
Set “Digital-Free Zones”
Create phone-free areas in your home, such as the dining table, bedroom, or bathroom. These boundaries help you stay present and reduce the urge to “doomscroll.”
Use Tech to Help You Unplug
Use app timers or digital well-being tools to track your screen time.
Even small moments of rest can make a difference. Whether you’re setting digital-free zones or simply giving yourself permission to pause, it's not about perfection—it’s about being present.
One of our recent posts reminds us that rest isn't a reward. It’s a necessity. As the post puts it, “No matter how this month went, give yourself grace.”
It’s Not About Perfection But About Balance
A digital detox doesn’t mean going off-grid forever. It’s about reclaiming your mental space and learning to engage with screens more intentionally.
And if you’re noticing signs of tech-related stress (e.g., trouble sleeping, feeling “on edge,” or emotionally drained), it might be time to go deeper.
If your screen habits are contributing to feelings of anxiousness or overwhelm, anxiety treatment can help you reset.
Therapists at Monarch Behavioral Health can help you untangle screen-time habits from emotional triggers. Together, we can create a personalized wellness plan that supports your mental clarity, sleep hygiene, and mood regulation.
Reducing Screen Time Can Improve Your Well-being
The digital world isn’t going away. But your relationship with it can evolve.
A few intentional shifts can lead to better sleep, calmer moods, and stronger mental focus. Start small. Be consistent. And remember: taking a break from your screen might be the most productive thing you do all day.
Need support in finding balance?
Schedule a consultation with a Monarch therapist today. We’re here to help you unplug with purpose and reconnect with what matters most.
