MSU Extension Healthy Relationships

In today's digital age, the impact of screen time on adults has become a significant concern. With work, entertainment and social interactions happening more through screens, understanding the effect of screen time on physical and mental health is crucial.

Excessive screen time can cause physical discomfort. Extended time using computers, smartphones or tablets can lead to eye strain. Some symptoms of eye strain are dry eyes, headaches and blurred vision. Neck and back pain can also occur with overuse.

Another physical effect of screen time is caused by the blue light emitted from screens. This type of light can make it difficult to fall asleep at night because our brains treat blue light like sunlight. Poor sleep quality, due to seeing blue light at night might make it harder to be productive and alert during the day. Decreased sleep also increases the risk of certain conditions, like heart disease.

Too much screen time can increase stress and anxiety. Social media may increase negative emotions because of pressures to maintain a carefully chosen online image or being overwhelmed from continual notifications. A constant stream of information, like what is on social media feeds, can lead to decision fatigue and reduced attention span. This can negatively impact many aspects of life, such as relationships, finances, work, and overall stress levels.

Effects of screen time on relationships

For most, screens have become a necessary and integral part of daily life. However, excessive screen time can increase emotional disconnection, miscommunication, and conflict within relationships, particularly between significant others. A new term has emerged for this called phubbing, which is a combination of the words phone and snubbing.

Phubbing disrupts relationships by creating a sense of emotional distance. When partners are glued to their phones, computers or TVs, they are less likely to engage in meaningful, face-to-face conversations. This lack of quality interaction can make individuals feel ignored or undervalued, potentially leading to feelings of loneliness or frustration.

Excessive screen time, especially on social media, can cause insecurity or jealousy in relationships. Partners may feel neglected if one person spends more time interacting online than with them. Social media can also introduce unrealistic expectations about relationships, creating comparisons that lead to dissatisfaction or self-doubt.

Understanding that screen time can affect relationships may help couples talk about balancing screen time and quality time together without screens to improve their bond. While excess screen time can cause unintentional relationships stress, technology can be used in a positive way too. Couples can use digital tools to stay connected, share experiences and keep in touch when apart. By being intentional about how and when technology is used, couples can foster deeper emotional connections, improve communication, and strengthen their relationships in the face of digital distractions.

Ways to reduce screen time

If you're feeling overwhelmed or drained by your screen habits, taking steps to reduce time on your devices can have a positive impact on both your well-being and productivity. Here are some strategies to reduce screen time:

• Set boundaries. Set clear limits for yourself, such as designating specific times for checking emails, social media, or watching TV.
• Create screen-free zones. Make certain areas of your home, like the bedroom or dining table, screen-free zones to help create a physical separation between your relaxation and digital spaces.
• Engage in offline activities. Find hobbies or activities that don’t involve screens, such as reading, exercising, cooking or spending time outdoors.
• Practice mindfulness. Incorporate mindfulness techniques, such as deep breathing or meditation, for times when you might otherwise be using screens.
• Turn off notifications. Disable non-essential notifications on your devices to reduce the urge to engage in screen time outside of designated times and spaces.
• Implement a digital detox. Designate one day a week or month for a digital detox at which time you refrain from using screens for leisure.

Completely eliminating screens from our lives is probably not an attainable or helpful goal for most. Screen time can offer opportunities for productive and helpful activities like learning, connection, and relaxation. Virtual meetings, educational resources and digital health tools have also made it easier for adults to stay informed and connected. However, it is important to consider what kinds of screen time and how much of it are beneficial to our lives. In other words, being thoughtful about our screen habits and making small changes in how we use technology can help us use our devices without compromising our health.

Michigan State University Extension offers a self-paced walking program called Walk With Ease to help you take a break from screen time, increase your activity level and reduce pain. Visit our website to learn more and browse other programs related to health including Sleep Education for Everyone and mindfulness courses.