Managing Screen Time
According to Wikipedia, screen time is the amount of time spent using an electronic device with a display screen, such as a smartphone, computer, television, video game console, or tablet.
Globally, people average 4 hours and 47 minutes of screen time per day.
The average American spends 6 hours and 12 minutes looking at a screen each day
Almost 1 in 4 Americans aged 18-29 report 9-12 hours of screen time per day
Kenyans spend 9 hours and 5 minutes on screen per day
98% of 2-year-olds view screens on a typical day
Around 7 in 10 American adults under 30 want to reduce their screen time
45% of young US adults say screen time has negatively affected their attention spans
Excerpt from Alarming Average Screen Time Statistics (2026)
Ways to manage your screen time:
Keep track of how much screen time you have per day for a while
Establish set periods for using the internet, phone, or TV.
Prioritize offline activities like offline hobbies, reading, gardening, cooking, or fitness routines
Take regular breaks, stand up and walk around
Implement the 20-20-20 rule; it implies looking at something 20 feet away for 20 seconds every 20 minutes to prevent eye strain.
Establish screen-free zones like no TV, phone, etc., in your bedroom
Participation question:
Do you feel that your daily screen time is too high? If you are comfortable sharing your screen time, please let us know your daily amount.
Daily screen time
(4 hours was associated with higher risks of anxiety.)
How do you manage your screen time?
Helpful Videos:
How to Put Screen Time Limit on YouTube (2025) | Easy Guide
How smartphone addiction may be hurting our brains
Helpful Resources:
Alarming Average Screen Time Statistics (2026)
Excessive screen time is associated with mental health problems
Seeking Help
Mental stress can cause us not to be able to see the good things in life and lead to excessive rumination or worries, which can result in serious health problems. If you have serious, long-term problems with negative thinking and feeling depressed, see your doctor or talk to a therapist if they are related to any mental challenges.
Are you looking for a therapist? 7 Cups has online, certified therapists with a paid option. For more information on what happens in online therapy at 7 Cups, Read Lisa’s (a therapist and director of therapy) explanation
https://www.7cups.com/forum/therapy/General_2432/WeveLaunchedTalkTherapyon7Cups_319430/
To apply for 7 Cups online therapy, click on this link (must be logged into member account) https://www.7cups.com/online-therapy/?ob=1
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@amiablePeace77
I think those numbers are affected by the fact that large numbers of people work 8hrs a day on a computer.
For me, time spent on a screen for work is a bit different to time spent on social media in own time. I think the motivation for the screen time matters. Work screen time has a purpose - to earn money. Personal screen time can also have a purpose - to stay on contact with friends and family, to pay bills etc. But it can also too easily be an avoidance of reality eg watching rubbish videos because I'm tired, when I should really go to bed. Or chatting so that I don't have to do chores etc.
@Clio9876
I get your point, Clio. The reason why someone stays long on the screen matters a lot. In today's world many people are working on the computer, and to me it's very important to find balance in our private lives by going outside and enjoying nature and also doing exercises for eye strain.
@amiablePeace77 This is a really big problem for me, and I’ve been trying to fix it for many years without success. I feel bad even when my phone is just far away from me. I constantly need sound and screens, and I need them close to me. When I don’t have them, I feel unsafe and deeply uncomfortable.
I think this creates a vicious cycle with my mental health. Because of my mental health issues, I use screens to feel reassured, but that ends up creating even more stress and fatigue. Then the anxiety gets worse again, and the cycle continues.
Sometimes there’s also this rebound effect: if I try to use no screens for, let’s say, one hour, I often end up using even more screens later that day because I felt bad during that time. I don’t know how to regulate my screen use without feeling awful.
I know this affects my overall health, but I honestly can’t manage to stop. On top of that, I feel guilty all the time for not being able to control it. It steals so much of my time and energy
@whimsyLeaf7957
I'm sorry that you are having issues with limiting your screen time. It can be very hard and frustrating to deal with day by day and not get anywhere! Tech addiction is a real thing and can impact our lives in many ways. There are things in life that are very difficult to manage on our own and one needs professional help. Do you feel that you reached this point?
@amiablePeace77 Yes, I've already talked about it and I haven't really received any helpful answers other than that the more I continue my therapy and the better I feel, the less I'll need screens and the healthier my relationship with it will be...
@whimsyLeaf7957
I hope that will happen Leaf but I can also see that being patient can feel challenging.
@amiablePeace77 thank you
@amiablePeace77
Do you feel that your daily screen time is too high? If you are comfortable sharing your screen time, please let us know your daily amount.
It’s getting lesser day by day actually. But I hope I’ll have more days without any screen time but considering the world we currently live in that’s gonna be one of the most difficult goals to achieve haha!
@akunknown
I hear you, unknown. Looking at screens has become normal in today's world. I find, though, that limiting unnecessary screen time is a good goal and will help.