How Much Screen Time Is Too Much? (And How to Put Down Your Phone)

Research shows that too much time on video games, YouTube, and other screen tasks is not good for children — and it’s probably not good for you either. 

Physician groups and the federal government provide suggestions for limiting screen time for kids, but no such guidance exists for adults. That doesn’t mean there is nothing to worry about. Screen time is linked to a wide range of potential problems, regardless of your age. 

We’ve rounded up some of the facts for you here so you can decide if it may be time to cut back on your family’s screen time.

What is screen time?

“Screen time” describes any activity done in front of a screen. Television, online research, video games, and texting are very different, but they all count as screen time.

Screens are everywhere, including: 

• That huge TV in the rec room

• Your laptop

• The video game console

• Your smartphone

• The e-book reader

• That Zoom meeting and the device where you’re reading the funny meme your co-worker sent during it 

Americans, on average, spend 7 hours a day staring at a computer, and that’s just working life. Screen-based entertainment and social time all comes on top of that. For example, the average adult spent more than 35 hours per week just watching video as of fall 2020. 

Of course, many people engage with multiple screens at one time. Do you ever scroll through your phone while watching TV? In a 2021 survey about smartphone and device use, 31% of U.S. adults said they go online “almost constantly,” up from 21% in 2015.

What can happen if you look at screens too much?

Being overly involved with the screens in your life might pose risks to both your mental and physical health. 

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Mental health and your brain

So far researchers have found that hours of screen time may be associated with your risk for depression. One study, for example, suggests that people who spent 6 or more hours a day watching TV were more likely to show symptoms of clinical depression. Extra screen time can also make it harder to fall asleep, which is another risk factor for mental health issues.

Does all this screen time affect your brain? That’s still unknown, although the National Institute of Health is trying to find out. Some neurologists are worried about the effect on memory, attention, brain development, and more.  

Obesity and related complications

Sitting too long in front of a screen is also a problem because of sitting. Sedentary behavior, where you spend most of your time inactive, can be associated with health conditions like type 2 diabetes and heart disease. 

Beyond that, spending more time sitting in front of screens increases the risk of weight gain and becoming overweight or obese. That’s important because greater body fat is also linked to a variety of health complications, including cancer.

Vision problems

Staring at screens can also cause eye strain. One study found some evidence that increased screen time during COVID-19 increased the number of children at risk of developing nearsightedness — difficulty seeing things clearly at a distance.

How much screen time is too much?

For kids, the answer on an appropriate amount of screen time is straightforward. The American Academy of Pediatrics (AAP) offers guidance:

• Under 18 months: No screen time except video-chatting with family 

• 18 to 24 months: Less than 1 hour a day and only while watching educational content alongside an adult

• 2 to 5 years: Up to 1 hour a day

• 6 to 18 years: Develop limits that ensure your child gets plenty of time for non-screen activities using the AAP’s media planning tool

No such screen time guidance exists for adults. But there are some signs that might mean it’s time to scale back. These could include: 

• Increased eye strain, dry eyes, or blurry vision

• Repetitive strain injuries or pain in your fingers, hands, arms, or wrists (such as from gaming or typing)

• Having trouble sleeping

• Feeling “addicted” to your devices, like you can’t put them down even for a few minutes

If you’re concerned, you can also speak with your healthcare provider or a mental health professional. They may be able to help you understand your personal health risks and come up with customized guidelines. 

How to stop looking at your phone and limit screen time

Too much already with the phone? Whether you’re worried you’re in the danger zone or want to make room for healthier activities, there are steps you can take to limit your screen time.

Use your phone’s settings to help

First, dig into the settings on your iPhone or Android device to understand how you’re currently using your phone. Are you spending 2 hours a day playing games without realizing it? Does the “breaking news” alert on your phone demand your attention when you want to be doing something else? 

Once you’ve done an assessment, you can use your phone to help block the features that attract you to the screen. Depending on your phone, you can:

• Track how much time you spend on a given app

• Limit how much time you spend in an app each day

• Block apps and notifications for a period of time

• Block incoming phone calls and messages for a period of time 

Get back IRL (in real life!)

Start tracking your screen time compared to your active time. Then create ways to set limits and replace screen time with non-screen activities. Here are some examples to get you started:

• Take screens out of bedrooms.

• Make mealtimes screen-free.

• Join a sports team or play catch in your backyard.

• Get outdoors for a hike or a walk around your neighborhood, and leave your phone at home.

• Practice a hobby. Tame your addiction to that fashion-game app by learning an IRL skill like sewing or knitting.

Ask for help

If you’re worried about your child’s screen time, ask their healthcare provider for guidance. Some medical centers have developed programs specifically to help young people whose excessive online activities cause problems with their well-being. You can also use AAP’s media time calculator to help set family guidelines around screen time.

Worried about your own screen time? Check out the Center for Humane Technology to find tips and tools to regain control. 

The bottom line  

The need to limit screen time for children is clear, according to pediatricians. But how much screen time is too much for adults hasn’t been determined. One clear danger, however, is that screen-related inactivity may lead to weight gain and other health problems. That may be reason enough to switch off the screen. You can work on limiting your screen time by using your phone’s settings to block features, find new hobbies to enjoy away from your phone, and get support from others to cut the cord.

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Written by:

Lola Butcher, MPA

Lola Butcher, MPA, is a journalist who writes about health policy, the business of healthcare, and the intersection of policy, society, and health outcomes for Undark, Knowable, Neurology Today, Physician Leadership Journal, and other publications. Her journalism degree is from University of Missouri-Columbia School of Journalism, and she holds two master’s degrees — English and public administration — from University of Missouri-Kansas City.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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