Whether from phones, laptops, or tablets, screens are a central part of our daily lives, supporting how we work, communicate, and unwind. However, growing evidence suggests that excessive recreational screen time—particularly content related to social media, constant news consumption, or emotionally charged material—can negatively impact mental health, contributing to issues such as anxiety, depression, and "news fatigue."

The Realities of News Fatigue

"News fatigue" refers to the feeling of being overwhelmed or exhausted by the constant influx of news, often exacerbated by the 24-hour news cycle and the pervasive nature of digital media. This phenomenon can lead individuals to disengage from news consumption altogether, potentially resulting in decreased civic participation and awareness. Relentless exposures to negative news, especially through social media, can amplify stress and anxiety levels, contributing to a sense of helplessness. The term "brain rot," Oxford University's 2024 word of the year, underscores the cognitive decline associated with excessive "doomscrolling" on social media platforms.

The Impact of Excessive Screen Time on Mental Health

Prolonged screen usage has been linked to various mental health challenges, with recent studies shedding light on the detrimental effects of excessive screen time. A systematic review published in the Journal of Technology in Behavioral Science found associations between extended screen time and increased levels of anxiety and depression among adults. A similar report highlighted that excessive screen exposure, particularly among adolescents and young adults, can lead to sleep disturbances, heightened anxiety, and attention deficits.

Tips to Reduce Screen Time

Research tells us that blocking mobile internet access on smartphones for two weeks can lead to significant improvements in mental health, focus, and overall well-being. If two weeks isn’t realistic in your world, consider implementing some or all of the following strategies to help mitigate the adverse effects of excessive screen time and combat news fatigue:

1. Set Screen Time Limits: Establish specific time frames for device usage, especially during work hours and before bedtime. Utilize your phone’s built-in features like Apple's Screen Time or Android's Digital Wellbeing to monitor and control usage.
2. Create Device-Free Zones: Designate certain areas in your home, such as the dining room or bedroom, as screen-free spaces to encourage offline interactions and improve sleep quality.
3. Engage in Offline Activities: Pursue hobbies that don't involve screens, such as reading, exercising, or spending time outdoors, to reduce reliance on digital devices.
4. Use Apps to Monitor Usage: Several applications can help track and limit screen time, providing insights into usage patterns with tools to disconnect when necessary.
5. Practice Mindfulness: Engage in mindfulness practices, such as meditation or yoga, to enhance self-awareness and reduce the compulsion to check devices frequently.
6. Limit News Consumption: Allocate specific times for checking news updates and avoid continuous exposure throughout the day. Consider unsubscribing from non-essential news notifications to minimize interruptions.

It may be difficult at first, but you don’t have to let your screens own you. Adopting even a few of the above strategies can help you take back your life, foster a healthier relationship with technology, alleviate news fatigue, and enhance overall mental well-being.