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Technology is part of everyday life. From checking messages in the morning to unwinding with a favourite television series in the evening, screens have become part of our daily routines. They help us work, learn, connect and relax. Yet, as screen time increases, so does the conversation about its effect on our health.
This is not about blaming technology. It is about understanding how it influences our habits and learning to use it in ways that support our wellbeing.
How Much Is Too Much?
Research suggests that excessive recreational screen use, particularly late in the evening, may affect sleep, mood and physical health.
There is no single number that defines "too much" screen time. It depends on what you are doing and how it affects you. An hour spent video calling a loved one is very different from an hour spent scrolling mindlessly.
Screens used for work, education and meaningful connection, however, can provide many benefits.
Rather than asking only, "How long?", it may be more helpful to ask, "How does it make me feel?"
The Endless Scroll
Many people find that screens interfere with sleep. Blue light can reduce the production of melatonin, the hormone that helps regulate sleep. Engaging content can also keep the brain active when it should be winding down.
You may plan to check one message, only to find yourself scrolling an hour later. Your mind feels busy and sleep becomes more difficult.
A simple solution is to create a screen curfew about an hour before bedtime. Reading, gentle stretching or listening to music can be relaxing alternatives. If you do use a device, switching to night mode or reducing screen brightness may help.
Eyes Under Strain
Digital eye strain is becoming increasingly common. Symptoms include dry eyes, blurred vision, headaches and difficulty focusing. This often happens after spending long periods looking at screens without taking breaks.
One helpful habit is the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. Remember to blink regularly and position your screen slightly below eye level. Good lighting can also reduce eye strain.
Movement Matters
Screens often keep us sitting longer than we realise. Whether working at a desk or relaxing on the sofa, long periods of sitting can affect posture, muscles and overall health.
Many people recognise the feeling of stiff shoulders or neck pain after spending a day working on a laptop.
Over time, a sedentary lifestyle increases the risk of conditions such as heart disease and Type 2 diabetes. Standing up regularly, stretching and taking short walks throughout the day can make a real difference.
If you work at a desk, a supportive chair, a well-positioned screen and a separate keyboard can improve posture and reduce strain.
Technology and Mental Health
Technology can support mental wellbeing by helping people stay connected, access reliable information and find supportive communities.
Someone living with a long-term condition, for example, may benefit from connecting with others facing similar challenges.
Mental health apps can also provide guided exercises, mood tracking and stress management tools.
However, constant notifications, social media comparisons and exposure to distressing news may increase stress and anxiety. You may notice this after spending time online and feeling more tense or less satisfied than before.
Personalising your feed, switching off non-essential notifications and taking regular breaks from social media can all help create a healthier relationship with technology.
Children &Screens
Too much screen time may affect sleep, attention and social development. It can also replace activities that support healthy growth, including physical play, reading and face-to-face interaction.
Parents and caregivers can focus on the quality of screen time rather than simply the quantity. Watching an educational programme together and discussing it with others offers far greater value than passive viewing.
Digital Overload at Work
For many, work now takes place almost entirely on screens. Emails, online meetings and documents all compete for attention, creating what is often called digital overload; where the steady flow of information starts to feel overwhelming and difficult to manage.
Simple habits can make work feel more manageable. Checking emails at set times rather than constantly throughout the day can reduce interruptions. Working in focused blocks with short breaks in between can also improve concentration.
Finding Balance
Technology is not something to avoid. It is about using it intentionally and in ways that support your health.Here are a few simple ways to create balance:
Being aware of your habits
Noticing when and why you reach for your phone or computer is the first step towards change
Creating tech-free moments
Meals, conversations and time outdoors can be opportunities to step away from screens.
Prioritising sleep
Try to keep screens out of the bedroom or limit their use before bed
Moving regularly
Always include small movements into your day, such as stretching or walking
Using technology intentionally
Choose activities that add value, whether that is learning, connecting, or relaxing
Creating a Healthy Balance
Technology is neither good nor bad. It depends on how we use it. Screens are an important part of modern life and offer convenience, connection and opportunity. At the same time, they can quietly shape habits that affect our health.
The goal is not perfection. Small, realistic changes can help create a healthier balance over time.
By Dr Said Qabbaah,
Medical Writer & Public Health Expert
Expert Contributor/Family Flavours Magazine
You can contract Dr Said Qabbaah at [email protected]
This article was printed with permission from Family Flavours magazine
