Digital Detox: Reclaim the Brain from Screens
Our bodies and brains have evolved over thousands of years to function within a natural world. But today, we wake up to alarms on our smartphones, socialize through our devices, work in front of computers and relax with gaming consoles or by scrolling through social media. All of this occurs on screens.
This collective shift in how we feed our minds, spend our time and socialize is reshaping our health and wellness. Excessive screen use is not benign, and there’s much to gain from powering down. Or even better, filling that time with the natural experiences our bodies crave.
Digital Development
Seven and one-half hours each day. That’s how long The American Academy of Child & Adolescent Psychiatry (AACAP) reports U.S. children and adolescents spend on their screens, including smartphones, tablets, gaming consoles, TVs and computers. That’s quite a difference from the AACAP’s recommended one hour per weekday and three hours per weekend for non-educational screen time for children ages 2-5. Older children should be encouraged to limit their time and develop healthy habits.
“We know that spending a lot of time on digital devices affects attention, concentration and sleep quality in both children and adults, but with children, their brains are still very much developing, making them more sensitive to overstimulation,” says Dr. Pamela Walters, medical director and consultant psychiatrist at Eulas Clinics. “For adults, the excessive use can worsen existing mental health difficulties like anxiety and low mood.”
Walters attributes the differences between adults and children to the stage of brain development. Children, she points out, are still shaping fundamental neural pathways. Adults, meanwhile, have a fully developed brain, but are still vulnerable to habits that reduce focus or heighten stress responses.
Content Time
Is it the time spent on our devices that affects us, or the content itself that occupies our attention and reinforces our worldview?
“It is both,” says Walters.
Scrolling through content, watching influencer videos and consuming the news in bite-sized nuggets steals hours from the day. Walters explains this screen time can negatively affect sleep and mood by displacing healthier behaviors such as exercise and real-life social interactions. Long periods hunched over a screen can also cause poor posture.
While the quantity of time is reason for concern, the content we consume also shapes and informs our worldviews and emotional state. This can be good and bad.
“Doomscrolling news or consuming unrealistic social media portrayals can fuel anxiety or negative self-comparison, whereas meaningful educational or supportive content can encourage perspective,” Walters says.
One more reel. Another quick check on likes. Replying to comments. Reaching a new level on a game. These actions trigger the release of dopamine, the main chemical involved in addiction. Walters specializes in addiction and sees parallels in screen use and addiction-like behaviors such as patterns of compulsive checking and withdrawal symptoms if a person is unable to access devices. Another indicator is continued and excessive use despite negative consequences on work, studies, relationships, sleep and more.
“Social media platforms are designed to be highly reinforcing, making it difficult for certain individuals to regulate use without conscious boundaries,” Walters explains.
Turn Off, Tune In
While excessive screen use depletes our well-being, unplugging replenishes it. According to Walters, time away from devices allows the brain to reset attention spans and reduce cognitive fatigue.
“Research in this area has shown reduced stress, improved mood and enhanced focus after periods away from constant digital stimulation,” Walters says. “It essentially gives our minds space to process the information and reflect and engage with the real world, which is important for our emotional balance.”
Health benefits accumulate even more when that real world engagement is with nature. One study shared by the National Institutes of Health's National Library of Medicine reports a growing body of evidence that green and blue outdoor spaces — think parks, forests and water — positively impact mental health and well-being. The reasons are collective and include increased social contact, cognitive improvement, reduced stress and psychological recovery. These spaces often also contribute to mitigating environmental stressors like urban noise and poor air quality.
Walters says lower cortisol levels, reduced blood pressure and a calmer nervous system are associated with being in natural environments.
“It can also restore directed attention, meaning our brains recover from mental fatigue, supporting creativity, better decision-making and overall well-being.”