Our reliance on digital screens – from smartphones and tablets to laptops – has become deeply ingrained in our daily lives, both professionally and personally. For many, these devices are essential for earning a living, staying connected with loved ones, and remaining informed about current events. While the benefits of technology are undeniable, this increased screen time comes at a cost. Excessive exposure poses significant risks to both our physical and mental well-being, impacting everything from vision and sleep patterns to mood and social interactions.

South Africans appear to be among the world’s heaviest screen users. Data collected by Ooma, an American telecommunications company, across 49 countries measuring average daily screen time for individuals aged 16-64, ranked South Africa at the top.1 With an average of over nine hours per day, South Africa far exceeds the global average of 6 hours and 40 minutes, highlighting a potential national health concern.

To understand the extent of these risks and explore solutions, we spoke with Dr. Alicia Porter, a psychiatrist from Charlotte Maxeke Academic Hospital in Johannesburg and board member of the South African Society of Psychiatrists (SASOP), and Karine Scheuermaier, associate professor at the School of Physiology at Wits, and chair of the Science Committee of the South African Society for Sleep and Health (SASSH). They provided insights into the numerous dangers of excessive screen use in adults and children and offered practical tips for limiting screen time to mitigate these risks.

 

Physical Health Risks:

Eye strain and vision problems: Prolonged screen use can lead to dry eyes, blurred vision, and headaches. In the long term, it may increase the risk of myopia (near-sightedness).

Sleep disturbances: The blue light emitted from screens interferes with melatonin production, a hormone that regulates sleep. This can make it harder to fall asleep and lead to poor sleep quality.

Weight gain and obesity: Excessive screen time often leads to a sedentary lifestyle and increased snacking, which can contribute to weight gain and related health problems.

Musculoskeletal issues: Sitting for long periods in front of a screen can lead to neck pain, back pain, and carpal tunnel syndrome.

Mental Health Risks:

Attention problems: The constant stimulation from screens can make it difficult to focus and concentrate, especially in children and adolescents.

Mood problems: Excessive screen time has been linked to increased rates of anxiety, depression, and irritability.

Social difficulties: Spending too much time on screens can reduce opportunities for face-to-face interaction, which can negatively impact social skills and relationships.

Addiction: Some people can become addicted to screens, leading to compulsive use and difficulty disengaging.

Exposure to harmful content: The internet can expose users to inappropriate or harmful content, especially children and adolescents.

However, we need to keep in mind that the risks of excessive screen time can vary depending on individual factors such as age, personality, and pre-existing health conditions.

Tips for limiting screen time:

Set limits for yourself and your family: Decide how much screen time is appropriate and stick to it.

Take screen breaks: Every 20 minutes, look away from the screen for 20 seconds at something at least six metres away.

Limit screen time after work: Most experts agree that adults should limit screen time to less than two hours per day outside of work-related activities.

Create screen-free zones: Designate certain areas of your home, such as the bedroom, as screen-free zones.

Avoid screens before bed: Wind down with a relaxing activity, such as reading a book at least two hours before bedtime.

Get outside: Spend time outdoors enjoying nature and physical activity.

Turn off notifications:  You don’t have to attend to every notification immediately. Keep notifications for reminders you need, like meetings and birthdays, and you’ll be less likely to reach for your phone.

Ditch the screen, do something else: Stop complaining that you don’t have enough time in your day to do things like exercising, spending time with friends and families or working in the garden, and take a hard look at your phone usage. You might be surprised how much time you are losing to aimless scrolling – time you could be doing the things you truly enjoy.

If you’re concerned about your screen time or the screen time of someone in your family, don’t hesitate to contact a counsellor or reach out to LifeAssist for professional assistance.