how to reduce screen time essay

Negative Effects of Screen Time

This essay will explore the negative effects of excessive screen time on health and well-being. It will discuss the impact on physical health, such as eye strain and poor posture, and mental health, including the potential for addiction and decreased attention span. The piece will also consider the implications of screen time for children’s development and social interactions, as well as strategies for mitigating these negative effects. Additionally, PapersOwl presents more free essays samples linked to Stereotypes.

How it works

Technology has been around since 1867 a very long time ago. There are many different types of technology like computers, phones, TVs, video games, etc. Technology has changed the way people act throughout the day. Technology can be thought of in both a negative and positive way. One negative use of technology is the time put into excessive screen time. Three effects of excessive screen time include the damaging of the brain, sleeping problems, and the damaging of the eyes. Excessive screen time has a huge impact on your brain.

Screen time in general can severely damage your brain in a seriously negative way. Within the topic of the excessive screen, time addiction has to be the biggest issue.

When people repeatedly play or watch TV, they can easily get attached and be hooked on it for far more than the average time. Depending on the game or show people watch, it can trigger people’s brains into thinking a different way that could harm someone. Some people get so hooked on something, and eating the wrong foods can cause weight problems. Kids average five to six hours a day either looking at their phone, playing video games, or watching TV. This is becoming a serious issue because so many kids are wanting to be on the screen. If no one puts a time limit for these kids on their devices they aren’t going to stop. Modified screen time is fine but too much of it hurts people. Less and fewer people are going to want to work because not all jobs need to use screens. If these jobs are not being done there is going to be a massive decrease in the economy. Another effect of excessive screen time is the loss of people’s memory.

Too much of the screen will affect the memory in the long run. Science shows people do lose brain cells and people’s brains do and will shrink. It is better for people just to stay outside and enjoy the weather than be inside and get off task on whatever people do. To stay healthy people need to reduce screen time. Playing video games or staying up late to watch TV ruins people’s sleep. People should get at least 8 hours of sleep a day or it is not considered a good night of sleep. Playing these games or staying up late can cause people to get caught onto that game, and can cause people to stay up longer. Parents are on the screens at night and throughout the day just as much as their kids are if not more. Staying up late and watching TV straight before is terrible for people’s minds and their eyes. Too much screen at night can affect melatonin production and fool the brain into thinking the body is not ready for sleep. Insomnia and sleep deprivation are the two main effects of screen time before bed. There should be an hour time slot from when people are done with screen time to when you go to sleep. Turning down the brightness on the device should help calm the eyes and brain down at night to fall asleep.

When people get their sleep schedule of time it is hard to catch back up, and that is how people get grumpy and mad. The third problem with excessive screen time is the damaging of people’s eyes. This is probably one of the biggest problems with the screen. Most people, as they get older get worse eyes. This is because of the screen time. People spend too much time on the screen and it causes bad eyes. People squint at their devices and that causes people to get glasses. The main problem is the blue light from the devices that cause damage to the eye. This blue light puts a major strain on the eye which is terrible for anyone. Screen Syndrome is starting to become more and more popular because of this new generation. The kids start too early on their devices and get addicted. It is going to cost them in the future. When people’s eyes feel sore or tired in the morning that is because they find out they have spent too much time in front of a screen. Other effects from this blue light are headaches and dizziness. Fifty percent of teens admit that they feel addicted to their mobile device, and twenty-seven percent of their parents admit they can not put down their smartphone either. Blue light has a wavelength of 380 nm to 500 nm, which means it is one of the shortest, highest-energy wavelengths that humans can feel. These waves penetrate deep into the eyes and create a glaring effect, which results in irritation and strain.

People need to reduce the time they spend on the phone so they can save their eyes for the future because it will help them in the long run. Technology has been around for a long time and will do nothing but improve. Technology in the future is going to take over everything. It is going to reduce the number of work people will have to do. People need to reduce the amount of screen time to save their lives. People should want to live good, healthy lives, so they can live longer. The amount of screen time people produce these days need to be reduced no matter what so the economy can still grow.     

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Stanford University School of Medicine blog

Screen time: The good, the healthy and the mind-numbing

Thomas Robinson , MD, professor of pediatrics and of medicine, has been studying the effect of watching mobile and video screens since the early 1990s. But before your thoughts go to Tamagachis and Gameboys, Robinson took an interest in screens for their potential to support (and undermine) one's health.

"Even back then, well before smartphones, children were already spending more time watching screens than they were spending in school or doing any other single activity," Robinson said. "Adults were watching even more."

Robinson suspected that even if the daily effects on health and well-being are relatively small, over the course of months and years, those hours accumulate to something that has a major impact on health and development. As a pediatrician, Robinson believes it's crucial to understand the effects of such a major activity in the lives of children and families.

In the following Q&A, Robinson discusses the controversies over screen time and usage, how screens affect health, and his approach to studying such a complicated topic, among other matters.

Your research prioritizes approaches that yield solutions, something you've dubbed the "solution-oriented research paradigm." What does that mean? Can you give an example?

A lot of research is focused on discovering causes, risk factors and correlates of diseases, but it does not directly tell us how to prevent or treat them -- that is, solutions. Changing how one frames research questions and designs studies can get to solutions more directly. For example, in our early screen media research, it was hypothesized that screen time caused obesity, aggression and other problems.

Many epidemiological studies, including our own, found relatively weak associations between screen time and these outcomes but they were limited by the difficulty of measuring screen time accurately. The media industry, arguing that the studies did not show cause and effect, blocked practice and policy initiatives. But even if one could prove, with experimental studies, that screen viewing caused health problems, the findings still wouldn't tell us what to do about it.

Instead, we designed behavioral interventions to help reduce children's screen time, and we tested the approaches in a series of randomized controlled trials to observe the effects. We showed that children who receive our interventions to reduce screen time -- which helped the children stay under weekly screen time budgets -- gained less weight, were less aggressive to their peers and asked their parents to buy them fewer advertised products, compared with kids who did not receive the intervention.

We didn't have to first prove the ill effects of screen viewing -- we were able to prove the benefits of an intervention to reduce screen time, directly discovering a solution that could be applied.

There's quite a bit of controversy about how screens affect kids - what do we know and what are the big unknowns still to decipher?

It seems obvious that screens, particularly smartphones, are affecting kids -- and adults. The list of suspected effects is long: It is not unusual to hear digital media blamed for everything from mental and physical health problems to impaired brain development and social skills to the downfall of democracy, but it's also credited with improving lives by helping kids stay safe and in touch with distant family members. Many of these impacts are backed up with plausible mechanisms and observations.

Unfortunately, after literally thousands of studies, we have very few clear answers. Some of this stems from problems of measuring screen use and of differences among children and how they use screens. Those are problems we are trying to help solve with our Human Screenome Project. But what we know from studies of screens before smartphones, such as television and video games, still holds. Kids learn behaviors -- such as aggression and gender and racial stereotypes -- from what they see portrayed in media. The time spent on screens can displace time spent doing other activities, such as time with family, playing outside and schoolwork. And while we're waiting for research to catch up, we can base our parenting, school and public policies on what we know from research on earlier media, along with the impacts that seem obvious to us.

Tell me about the Human Screenome Project, and what you aim to do with it.

With my colleagues Byron Reeves, professor of communication, and Nilam Ram, professor of communication and of psychology, and many other collaborators across campus, we are trying to address some of the limitations of past media research by measuring exactly what people are seeing and doing on their screens.

Consented volunteer participants use an app on their devices that unobtrusively records a screenshot every few seconds, encrypts the image and accompanying data and securely sends it to our research servers. Machine learning and analytics software identify what's on each screen -- all the words, images and other screen characteristics. We called it the screenome , like the genome, because it creates a record of individuals' unique experiences on their screens. It feels like what it must have felt like to invent the electron microscope or MRI, to be able to observe a part of life that has been, up until now, invisible.

To date, we have collected screenomes and accompanying surveys for up to one year from several hundred adults and adolescents and their parents. It immediately became apparent that no two people share similar screenomes and that no person's two days or two hours in a day are the same. Our goals for this project are to obtain the first detailed understanding of how people are using their screen devices and what they are seeing; to test relationships between the many hypothesized health, psychological and social effects of screen media and specific screen exposures and behaviors, such as social media, misinformation or jumping from screen to screen; and to design and test precision interventions based on specific moment-to-moment screen experiences.

What advice do you have to help parents manage their child's screen use, especially mobile phones?

For infants and young children, I recommend avoiding screens altogether. Young children benefit from more face-to-face time with their parents and other family members. That means it is also important for parents to limit their own screen use when they are with their children. I also recommend delaying children's use of screens as they grow.

We recently published a study that followed kids from as young as 7 to as old as 15 as they received their first phone. We found, on average, getting a phone at a younger age was no better or worse than getting it at an older age, in terms of depressive symptoms, sleep and school grades. Although some children experienced negative changes after getting a phone, the age of receiving a phone did not appear to be a key factor in determining these outcomes. It is possible that parents are matching their decisions about when to give their child a phone with their child's readiness and their child's and family's needs.

I recommend parents wait to give their child a phone until they are mature enough to regulate their own use and not allow it to distract them from sleep, homework, family time, and playing and socializing with other kids in the real world. Parents must also be aware that once their child has a phone they may be exposed to cyber bullying, body shaming, discrimination and racism, violence, pornography, predatory advertising and other content they may not want their child to experience.

I also suggest families have rules about screen use, such as limiting kids' time on screens, limiting the shows they are allowed to watch and apps they are allowed to use, creating phone-free activities (like spending time with family, eating meals, doing homework and sleeping) and creating phone-free spaces, like bedrooms. There are parental controls and apps to help parents enact some of these limits. And, I tell parents it's OK to take away a child's phone if they do not demonstrate sufficient responsibility to follow the rules.

Lastly, instead of simple screen ownership and screen time, we believe the key is how children and adults use their phones - what they see and do on their phones. We are studying this now in our Human Screenome Project .

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A*Helpful Fact: Only 12% of Americans Know How to Be Metabolically Healthy

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A*helpful fact: why are beavers teeth orange it’s an iron logic of nature, a*helpful fact: many modern families have samurai japanese ancestry, a*helpful fact: when were pop its invented after a dream about breasts, how to reduce screen time in the era of tiktoks, and be a productive student.

How much time have you spent scrolling through TikTok or Instagram reels (if you are not like other girls) this summer break? Have you reached the brainrot recommendations already? Don’t get it the wrong way, we ALL are using these platforms to just switch off our brains and relax. Though, with the new school year creeping in, you might rethink your usual media habits. So, if you were considering reducing your screen time — maybe this article is your sign to start.

Key Takeaways

• Higher screen time is inevitable in our world, yet it is still important to try and find a balance between work and online leisure and try to substitute doom-scrolling with real-life activities.
• Reducing screen time can improve not just your productivity, but also your sleep quality, reduce eye strain, and enhance your physical and mental health. 
• Set screen time limits, create screen-free zones, and embrace offline activities to regain control over your time, productivity, and overall life satisfaction.

Considering how digitalized our reality is, it is no wonder that the average screen time for college students and even for high schoolers has risen dramatically over the past few years. Online education during the COVID-19 pandemic (and for some even now) has made enough of a dramatic change, yet now, thanks to TikTok (and whatnot) the screen time has probably increased x10 times. 

Let’s be clear, we don’t say that you can’t sometimes enjoy your favorite creators and silly little dances. Yes, staring at a screen is probably not the best way to spend your free time, but well, that’s our reality now and we can’t deny it. The key here is to find a balance between online and real-life presence, studying (including distance studying practices), and scrolling through reels. 

Benefits of Limiting Screen Time – Why Should You Do It

Now, we all probably have some kind of idea that less screen time is better for us. Why? Well, if you ask a random person (even better – a student) on the street, 9 times out of 10 they will say that it at least helps improve their sleep schedule. Others may also mention that it will help them stay focused on their tasks or improve their social life (this benefit is honestly quite debatable). However, it is also almost guaranteed that despite the obvious advantages mentioned, neither of these people actually practices screen time regulation.   

As we see it, despite the fact that we understand the possible benefits of spending fewer hours with our gadgets, we don’t fully grasp the influence such practices have on our lives. So, we decided to lay all the cards down in front of you and show which aspects of your day-to-day life can be significantly improved (and how) thanks to lower screen time. Needless to say, that they all contribute to your every day productivity and therefore can help you become a more organized and diligent student overall.

Scroll Less – Sleep Better

Let’s start with the most obvious benefit of ditching your phone for a couple of hours – better sleep habits. Picture this: it’s late at night, and you’re scrolling through your phone, lost in the screen’s bright glow as TikToks loop endlessly. You finally decide to put aside your device and wind down, but as you lie in bed, sleep escapes you. Sound familiar? That’s because blue light—emitted by screens—disrupts your body’s production of melatonin, the hormone responsible for regulating sleep. Reducing screen time, especially before bed, can restore your natural sleep-wake cycle. This means getting more sleep, and what’s more important – improving the quality of your sleep. You are more likely to have a deeper, more restorative, and refreshing rest if you won’t stare at the screen even for 15-20 minutes before bed.

Forget About Eye Strain

Do you remember ever feeling that dry sensation in your eyes after a marathon session in front of your computer? Digital eye strain is a common result of excessive screen time. Beyond the discomfort, prolonged screen exposure can even contribute to long-term vision issues like nearsightedness. Taking regular breaks and reducing overall screen time can give your eyes the break they need, helping to preserve your vision for the future. It’s also a good idea to consider using blue light glasses when you are digitally engaged.

Improve Your Physical Health

Let’s face it: we spend a lot of time sitting—at desks, on the couch, or in transit—all while staring at screens. This stationary lifestyle can mess up your posture, leading to chronic aches and pains in your back, neck, and shoulders. Plus, the lack of movement contributes to other health problems, like heart issues and muscle stiffness. That’s why, when you think about reducing screen time, you might want to consider switching to more physical activities. Choose to do something that encourages you to get up, move around, and break free from the cycle of stationary life, which can significantly improve your physical health.

Cognitive and Mental Stability

As we move on to such an important topic of our mental health, let’s also touch on the toxicity of social media. Platforms like Instagram and X ( former Twitter) often serve as breeding grounds for comparison culture. People post the highlights of their lives, creating an unrealistic standard of success and happiness that can negatively impact your self-esteem. Moreover, social media can expose you to cyberbullying and trolling, contributing to severe emotional distress. And let’s not forget the overwhelming amount of information (nowadays – mostly negative too) that floods your feed daily, making it tough to separate fact from fiction, further fueling anxiety. 

As such, it seems pretty self-explanatory why excessive screen time, especially on social media, can lead to anxiety, depression, and a shorter attention span. Our brains are constantly bombarded with information, making it harder to focus, process thoughts, and even retain memories. By cutting back on screen time, especially in the digital spaces that contribute to stress, you can protect your mental health, leading to greater clarity, focus, and emotional resilience

Practical Tips on How to Reduce Screen Time as a Student

Okay, so if you weren’t sure as to why should you cut back on doom-scrolling, we hope that now you have the proper understanding of how it can improve your life. Not going to lie, being this mindful (and demure ) – is a great start. So, now we can peacefully move on to the realization of the screentime cutting project. We will include a couple of recommendations that usually work for students, however, keep in mind that everyone’s unique. As such, you might want to try a couple of different ways to adjust your screen time to find what works best for you.

It sounds basic, but it’s incredibly effective. Start by using the built-in screen time tracking features on your phone or laptop. Set daily limits for your most distracting apps, like TikTok or Instagram. Research shows that reducing screen time, even by just an hour a day, can significantly improve your mental and physical well-being. When you hit your limit, it’s a cue to switch gears and do something else—perhaps a task that you’ve been putting off or something enjoyable that doesn’t involve staring at a screen.

Identify the places where you tend to get sucked into your screen the most—your bed, your study space, or even at the dining table. Make these areas no-phone zones. Keeping your devices out of sight, like stashing them in a box in another room, can help you stay more focused on the task at hand. Studies show that simply having your phone within reach, even if you’re not using it, can reduce your focus and productivity.

There are plenty of apps designed to help reduce screen time—ironic, right? But they work. Apps like Forest or StayFocusd can turn screen reduction into a bit of a game. For example, Forest lets you grow a virtual tree that thrives while you stay off your phone. If you give in to temptation, your tree withers away. It’s a fun and visual way to keep yourself accountable and make reducing screen time less of a chore.

You most probably know about the 20-20-20 rule, right? This is the method when every 20 minutes you take a 20-second break and look at something 20 feet away. This helps reduce eye strain and mental fatigue, both of which are common after long periods of screen time. For students, this could mean taking a short walk, doing some stretches, or grabbing a healthy snack—anything that will take you away from your computer or phone.

There’s also another famous way to organize work time with breaks – the Pomodoro method. This time management strategy involves breaking your study time into 25-minute focused sessions followed by 5-minute breaks. After four sessions, take a longer break of 20-30 minutes. This method helps reduce screen time and improve productivity. There are even apps designed specifically for this, like Focus To-Do and Pomodoro (itself), which can help you stay on track and make sure those breaks are truly screen-free.

In today’s digital age, it’s easy to forget that not all study materials need to be online. Opt for physical copies of textbooks and notes whenever possible. Research proves that taking notes by hand can improve memory retention and comprehension compared to typing on a laptop.

This is something for those who seek a more disciplined approach. At its core, it means dedicating specific periods in your day when you commit to studying without any screens. Whether it’s an hour or two, sticking to this routine can help you break the habit of constantly checking your phone.

Moreover, you can also arrange whole study groups (if you are good at studying with other people) where everyone will ditch their phone and simply focus. Being in such a social circle will help you stay consistent and committed since you will see everyone sticking to the routine. 

To Draw the Line

In a world where screens dominate almost every aspect of our lives, finding a balance between digital engagement and real-life experiences is more important than ever. This is especially true when it comes to studying. 

While technology offers incredible tools and opportunities, it’s easy to become overly dependent on our devices, to the point where they start to dictate our routines, interfere with our life objectives, and take away from our mental well-being. The key to managing this is not about completely cutting out screen time—after all, it’s an important part of modern life—but about being mindful of how and when we use our devices. 

Regularly implementing small, practical changes, like setting limits, creating screen-free zones, and embracing offline activities, you can regain control over your time, your health, and your productivity. The goal is not to reject technology but to use it in a way that enriches, rather than detracts from your life.

How much screen time is healthy for students?

It’s all about balance. For students, about 2 to 3 hours of recreational screen time (think gaming, social media, or YouTube) per day is generally considered healthy. Of course, this doesn’t include the time you spend on schoolwork or other learning activities. The key is to make sure that your phone time doesn’t interfere with sleep, physical activity, or real-life socialization.

How can students reduce screen time?

Cutting back on screen time doesn’t have to be a chore. Start by setting small goals, like taking breaks every hour or using apps that track and limit your screen use. You can also switch from spending free time on TikTok for other fun activities—maybe try reading a book, going for a walk, or hanging out with friends in person. Also, consider creating screen-free zones in your home, like at the dinner table or in your bedroom.

Is 4 hours of screen time a day ok?

If those 4 hours include school-related work, it might be just fine. But if it’s 4 hours of scrolling through TikTok or binge-watching shows, you might want to rethink it. The important thing is to make sure that screen time isn’t cutting into other healthy habits like sleep, exercise, and spending time with friends and family. Moderation is key!

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Should Screen Time Be Limited for Children? Essay

Introduction, damage to the eyesight, social isolation.

The amount of time modern children spend in front of screens is staggering. Not only does their eyesight suffer because of the excessive pressure, but their social life is also damaged as they circumscribe their own abilities to interact with other children. Children lack the adult perspective to recognize the danger, which is why their screen time should be restricted. Ultimately, children’s screen time should be limited because it damages them physically and decapitates their social abilities.

First, screen time puts excessive pressure on the eyes. The biological function of eyes is to be able to look far enough to see the details. In order for them to perform this function, eye muscles need to rest and constantly exercise at long distances. However, screens by definition are limited displays, where only a certain amount of information is present. In order to acquire as much information as possible from the screen source, the human eye has to continuously look at the screen, while the pages are turned, one video swaps another, or the newsfeed is updated. Perceiving information from screens is an extremely static experience. The eyeball does not move enough to achieve the needed level of mobility and does not get enough rest.

Screen time is especially perilous for children’s eyesight because their muscles are only forming. Any body part, which grows with time, needs to function properly in order to achieve the entirety of its range of motions in the adult years. Eyes are no different, as children need to become accustomed to exercising them. However, as children spent enormous amount of time behind computers, they teach their body to endure static pressure, which is not intended for it (Saunders et al., 2017). As a result, children acquire eyesight health issues long before they achieve their adulthood, which could have been averted with sufficient limitations of screen time.

A less evident but no less important problem is the deficit of social interactions due to time-consuming screen time. Humans are social beings, who need communities, live interaction, and connection. All of these needs can be met with communication and conversations with other people. Screen time is so addictive because it creates the illusion of communication. As users are constantly overwhelmed with tons of tweets, posts, search suggestions, and promotions, people begin to feel that they a part of the increasingly connected world. Yet, the feeling is a deceiving one because virtual communication lacks essential components of interaction, such as gestures, sense, physical presence, and touch.

The problem is even worse with children who are still learning how to interact with other people. By substituting real-life communication with online messengers and other virtual sources of information, they rob themselves of the little subtleties that drive human interactions. Children habituate themselves to turn to their smartphones and computers when they have problems instead of their friends and family (Hinkley et al., 2018). Although not immediately apparent, such a mindset can have a disastrous effect on the future, when these children are not able to properly connect with other people in a way that is not possible in cyberspace.

Altogether, limiting screen time is necessary for a balanced and proper development of children. Physically, their eyes require exercises and rest, which are not provided by screen time. Socially, children’s minds need connection with other individuals, which is not attainable via online messengers. Limiting screen time will have a beneficial effect on their physical and social development, while teaching them the importance of real-life interactions.

Hinkley, T., Brown, H., Carson, V., & Teychenne, M. (2018). Cross sectional associations of screen time and outdoor play with social skills in preschool children . PloS One , 13 (4), 1-15.

Susilowati, I. H., Nugraha, S., Alimoeso, S., & Hasiholan, B. P. (2021). Screen Time for Preschool Children: Learning from Home during the COVID-19 Pandemic . Global Pediatric Health , 8 , 1-6.

Saunders, T. J., & Vallance, J. K. (2017). Screen time and health indicators among children and youth: current evidence, limitations and future directions . Applied Health Economics and Health Policy , 15 (3), 323-331.

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Should Parents Limit Screen Time: Analysis of the Argumentats

Table of contents, the health and development argument, the social interaction argument, the counterarguments, the personal responsibility argument, the conclusion.

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