The rapid development of modern technology over the past decades has fundamentally changed the way we live. Smartphones, computers and other digital devices have become an integral part of our everyday lives. At the same time, the amount of time we spend in front of screens has increased, which can have a serious impact on our mental health. The concept of digital detox is gaining ground as a possible solution to counteract the harmful effects of excessive screen time. In this article, we explore the issue of screen time and digital detox using authoritative data and research.
Screen time and its increase
Screen time refers to the time someone spends in front of digital devices, be it a smartphone, computer, TV or tablet. According to a 2022 US survey, the average adult spends 7 hours a day in front of screens, of which smartphone use accounts for nearly 3 hours. At the same time, surveys of young people show a worrying picture, with screen time in the 8-18 age group already exceeding 7.5 hours a day.
This growth is partly due to the proliferation of entertainment options such as social media, video games and streaming services. At the same time, work is becoming increasingly digital, making screen time inevitable.
The impact of screen time on mental health
The increase in screen time is closely linked to negative effects on mental health. Research has shown that long screen time can increase the risk of anxiety, depression, sleep disorders and loneliness.
Anxiety and depression: several studies have shown that excessive use of social media can contribute to anxiety and depression. Users often compare themselves to others, which can lead to self-esteem problems. A 2018 study found that using social media for more than two hours a day significantly increases the risk of developing depressive symptoms.
Sleep disturbances: screen use during the evening hours, especially exposure to blue light, can disturb sleep quality. Extending the time in front of the screen reduces the production of melatonin, a key hormone in regulating the sleep cycle. A 2020 study found that late-night smartphone use is associated with shorter sleep and poorer sleep quality.
Loneliness: although digital tools allow you to stay connected, paradoxically their overuse can lead to feelings of isolation. A 2017 survey found that excessive social media use was associated with increased feelings of loneliness.
The role of digital detox
Digital detox, or the conscious avoidance of digital devices, is an increasingly popular way to improve mental health by reducing the overload of the digital world, allowing for mental regeneration and strengthening personal relationships.
Improve focus and concentration: excessive screen use reduces the ability to focus, as constant notifications and information flow can be distracting. Digital detox can help restore concentration and increase productivity.
Better sleep: digital detox can be particularly effective in alleviating sleep problems. If users stop using screens after a certain time in the evening, their sleep quality can improve.
Improving mental wellbeing: greater attention to personal relationships during digital detox, as well as time spent in natural environments, can improve mental wellbeing. Physical activity and social interactions can replace experiences in the digital space, which are often superficial and short-lived.
Tips for a digital detox
Starting a digital detox is not necessarily about turning away from technology altogether, but about using it more consciously. Here are some practical tips:
– Set time limits: use apps that track screen time and warn you if you exceed a preset limit.
– Screen-free zones: keep devices out of the bedroom and away from the dining table, so that these spaces are about relaxation and social interaction.
– Phased detox: Start with small steps, such as taking a day off digital devices for a weekend or part of your daily routine.
