I always find it hard to watch other people on their phones. They seem to lose themselves in the glare of the screen, especially in social media. It’s not just the kids either. EVERYONE could use a little less screen time.

Social media can be a powerful tool for connection, but it can also lead to increased feelings of depression and anxiety.

Tochi Iroku-Malize, MD, MPH, MBA, FAAFP, President of the American Academy of Family Physicians

It’s Time to Detox From Your Screens

These are some reasons you may want to press the off button, at least for a little while.

Cyberbullies frequently target LGBTQ teens.

Diagnosis Life summary:
Cyberbullies are cowards who hide behind screens to harass people, young and old, for their looks, appearance, ethnicity, religion, sexual orientation, and more. It has to stop. A systematic review in the Journal of Child and Adolescent Trauma (https://doi.org/10.1007/s40653-017-0175-7) looked at 27 studies that specifically addressed the impact of cyberbullying on LBGTQ youth. Depending on the study, as many as 11% to 71% of these teens reported being targets of cyberbullying. Unfortunately, that bullying has led to lower self esteem, depression, and even suicidal thoughts. Some teens react with physical aggression while others isolate themselves. All the stressors taken together, it also takes a toll on their academic performance.

Dementia risk may be linked to your internet use.

Diagnosis Life summary:
Who knew the internet could actually be good for you? A study in the Journal of the American Geriatrics Society (https://doi.org/10.1111/jgs.18394) followed more than 18,000 people between the ages of 50 and 65 who did not have dementia at the start of the study. Specifically, the researchers followed how often they used the internet over approximately 8 years and whether or not they developed dementia. Those who used the internet regularly had nearly half the rate of dementia as those who used it rarely or not at all. This was the case regardless of age, gender, or race. Whether the internet was used for emails, shopping, trip planning, information gathering, or entertainment, regular use correlated with decreased dementia rates. How much time spend on the internet mattered too. Spending anywhere from 0.5 to 2 hours on the internet per day had the most benefit and, although it was not statistically significant, being on the internet more than 6 hours per day actually increased the risk.

Late night screen time may decrease sperm count.

Diagnosis Life summary:
Kids are not the only ones who have to watch their screen time. Adults, especially men, need to pay attention too. A study in Sleep (https://doi.org/10.1093/sleep/zsaa056.028) looked at the use of digital devices in 116 men between the ages of 21 and 50. The researchers found that men who used smartphones and tablets late in the evening or after “bedtime” tended to have lower quality sperm. Specifically, they had lower sperm counts and the sperm often had motility issues. Men who were sleepy during the day also tended to have lower sperm counts. With that in mind, if fertility is a concern, try to pull back on the late night screen time. Avoid watching 2 hours before bed-time.

Parents and their children both need less screen time.

Diagnosis Life summary:
The American Academy of Pediatrics recommends one hour or less of screen time for children under six years old. After that, they advise for parents to “place consistent limits on the time spent using media”. How that is defined is up for interpretation. Still, it turns out that too much screen time may be just as bad for parents. An advisory in JAMA Pediatrics (https://doi.org/10.1001/jamapediatrics.2018.2550) discusses how parental use of screen time can affect their child’s development. A parent may be less focused when using their smartphone, less alert to the nuances of their child’s needs, and may be setting an example that it is okay to prioritize screens over personal interactions. We all need to get back to living in the real world, not a virtual one.

Physical activity and screen time affect mental health in children.

Diagnosis Life summary:
During the COVID-19 pandemic, kids banked more screen time and less physical activity. Their mental health suffered as a result. A study in JAMA Network Open (https://doi.org/10.1001/jamanetworkopen.2021.27892) looked at the screen times and physical activity of approximately 1,000 young children and adolescents in the fall of 2020. Not surprisingly, the amount of screen time went up with remote school, with recreation, and with attempts to socialize with their friends. Only 21% of them reported being physically active the recommended 60 minutes per day, but the number was even lower for middle school and high school students at only 13%. That was 12% lower than before the pandemic! Overall, kids 1-6 years old had better mental health if they exercised daily but even one day of exercise in older kids had a benefit. All of them suffered from increased screen time.

Preteens with a lot of screen time are more likely to binge eat.

Diagnosis Life summary:
Kids are more likely to overeat when they are distracted by screens. A study in International Journal of Eating Disorders (https://doi.org/10.1002/eat.23489) looked at the screen times of more than 11,000 children between 9 and 10 years old. Each additional hour of social media, texting, or watching television increased the risk for binge eating by 62%, 40%, and 39% respectively. Whether it’s exposure to food advertisements or simply mindless behavior, there is more to screen time than strain on the eyes. We have to be more careful what our children consume, both literally and figuratively.

Social media may have more consequences for teen girls than boys.

Diagnosis Life summary:
Decades ago, we did not have to worry about social media or how it would affect our kids. Now, we cannot seem to turn a corner without seeing a teen with a screen. A study in Lancet Child & Adolescent Health (https://doi.org/10.1016/S2352-4642(19)30186-5) looked at the social media use for approximately 10,000 teens between 13 and 16 years old. Using social media multiple times a day increased psychological stress in teen girls (28% vs. 20% for teens who used it less often) more than it did teen boys (15% vs. 10%). Also, girls, not boys, who frequently used frequent social media were more likely to be less happy and have increased anxiety. Cyberbullying, inadequate sleep, and insufficient physical activity accounted for nearly 60% of the psychologic stress in girls. We need to make sure our kids are not becoming dependent on social media. It’s not only okay it’s essential to pull away from the tech and connect with people in the real world.