Implications of Excessive Screen Time: Understanding Digital Toxicity

Introduction:

In this constantly unfolding digital age, where screens have become our constant companions, an infinite list of concerns emerge as to, how is our well-being affected by the digital realm that we are living in today? Are the virtual spaces we frequently use help us in fostering positive connections, or are they serving as a ground for toxicity? What happens when the line between online and offline blurs, and the toxicity of our digital interactions begins to permeate our daily lives? What are the physical and mental health implications of excessive screen time? What is a balanced screen time? Is there anything called digital detox?

In the era where traditional workspaces are almost taken over by digital workspaces, exploring the concept of digital toxicity becomes crucial. Research on the impacts of online behavior on mental health, physical health, relationships, and societal dynamics uncovers a wide range of challenges that demand our attention. Join us on a journey into the digital sphere, where concerns about excessive screen time and digital toxicity call us to reflect on the implications of screen time on our health and overall well-being. 

The sabotaging effects of excessive screen time:

In the era of rapid technological advancement, electronic devices have become a necessity in our daily lives, shaping the way we interact, work, and entertain ourselves. As we investigate deeper into the age of technological dependency, it becomes increasingly evident that the conveniences these devices provide are often accompanied by a host of challenges that demand thoughtful consideration and a nuanced approach to maintaining a balanced and healthy lifestyle. Understanding the multifaceted ways in which electronic devices influence our lives is essential for navigating the complex landscape of modern technology and mitigating the potential drawbacks that may compromise our mental, social, and physical health. Let’s develop an understanding of how toxic excessive screen time can be.

Digital Eye Strain:

Those who spend most of their time on screens may suffer from eye related issues such as eye discomfort, dryness, blurred vision, and headaches. These symptoms are collectively known as digital eye strain. Remember that screen time of as low as 3 hours can induce these symptoms but strong impacts have been observed for those who use screens for more than 7 hours. Prolonged exposure to the blue light emitted by screens is a contributing factor. According to a report by American Optometric Association, 1 in every 3 Americans are exposed to 7 or more hours of screen time, hence, 104 million Americans are at the risk of getting Digital Eye Strain. The report also highlighted that symptoms related to digital eye strain may cost an individual $702/year [1]. 

Sleep Disruption:

Circadian rhythm takes care of our body’s natural sleep-wake cycle. It is body’s internal clock which dictates the sleep and wakeup times. When sun rises, the body produces cortisol making us alert and active. On the other hand, when sun goes down our bodies produce melatonin, which induces sleepiness. Excessive screen time, especially before bedtime, can interfere with sleep patterns. The blue light suppresses melatonin production, disrupting the circadian rhythm of sleep. The disruption of circadian rhythm of sleep may result in dizziness during the day, laziness, and even lead to insomnia. 

Increased Risk of Obesity:

Sedentary lifestyle often associated with prolonged screen time is linked to an increased risk of obesity. Spending excessive hours in front of screens often means less physical activity, and unhealthy snacking habits during screen use can contribute to weight gain. Research held on racially diverse adolescent population of US concludes by saying that, screen time of more than 4 hours and physical activity of less than 12,000 steps per day is positively correlated with the higher risk of obesity [2]. Another research held on Korean population also states that excessive screen time is linked with higher BMI and increased risk of obesity, independently of the physical activity [3].

Impaired Cognitive Function:

Excessive exposure to stimuli from screens, such as frequent notifications and rapidly changing content, can contribute to a shortened attention span. This may impact an individual's ability to focus on tasks that require sustained concentration.

Excessive screen time has been associated with impaired cognitive function. This may manifest as difficulties in concentration, memory, problem-solving, and decision-making. One research held on 17,076 adolescents in US, reported that adolescents who engage in excessive screen time (>=3hrs) behaviors are at 1.28 times higher risk of developing serious cognitive difficulties compared to the adolescents who do no engage in such behaviors [4]. These cognitive difficulties were listed as difficulty in concentrating, remembering, and making decisions.

With the boom of search engines and easy access to the information everywhere, people are less likely to remember things. Instead, people tend to rely on information sources to visit them when in need. This dependence is highly toxic for the memory. On the other hand, with the introduction of reels and shorts, people swipe through hundreds of short videos, which results in poor attention span and concentration in other activities of our daily lives.

Elevated Stress, Anxiety and Depression:

The constant connectivity facilitated by smartphones and tablets, coupled with the pressure to keep up with information and social media can contribute to elevated stress and anxiety levels. It is because you actually need to keep up with lot of things in a short period of time. Gloria Mark, PhD, a chancellor’s professor on informatics on attention span says that, “The faster the attention switching occurs, the stress levels rise” [5]. 

The need to respond to notifications and stay connected may lead to a sense of exhaustion resulting in increased stress levels. It has been found that duration of screen time is associated with the severity of depression and anxiety. Video game playing and computer usage are associated with more severe depressive symptoms [6]. 

Moreover, excessive screen time particularly at night, disrupts both the quality and quantity of sleep. This loss of sleep quality and quantity contributes to heightened levels of stress and anxiety. Dizziness and low concentration levels the next day can impede productivity and may leave you feeling frustrated.

Finally, prolonged use of social media, where individuals often engage in social comparison, can contribute to feelings of inadequacy, jealousy, envy and low self-esteem. This heightened exposure to beautified and idealized representations of others' lives may increase the risk of depression.

Disrupted Social and Intimate Relationships:

Excessive screen time can result in diminished face-to-face interactions, affecting the quality of personal relationships and quality of life as a whole. Face-to-face communication has been proven to enhance quality of life, while internet communications do not [7]. People may prioritize digital communication over in-person connections, leading to social isolation and strained relationships. This may result in increased social anxiety when dealing with people in face-to-face gatherings.

Moreover, people suffering from social anxiety my prefer dating online and indulging in cybersex. It can result in distorted perception of intimacy, as the virtual interactions may lack the emotional depth and genuine connection often present in physical relationships. These individuals may find it challenging to form and maintain meaningful long-term connections. Engaging in virtual sex correlated with higher levels of pornography consumption, casual sexual encounters, and heightened conflicts within long-term relationships. Further, participating in cybersex may result in blackmailing and long-term [8]. 

Posture-related Problems:

Extended periods of screen use, especially on handheld devices and laptops, can contribute to poor posture. Excessive usage of such devices for weeks and months may lead to musculoskeletal issues, including neck and back pain, as individuals often hunch over screens, straining their neck and spine. Knowing how to use all devices for better posture and know how much and how often to use will help you prevent posture related problems. 

Digital Addiction:

Unregulated screen time, particularly when it interferes with daily responsibilities and activities, can lead to digital addiction. This compulsive behavior emerges from an uncontrollable urge to use digital devices at the expense of other essential aspects of life, such as work, relationships, and self-care.

Conclusion:

In conclusion, the implications of excessive screen time are far-reaching and sabotaging, affecting various aspects of our physical, mental, and social well-being. From digital eye strain to disruptions in sleep patterns, increased risks of obesity, and challenges in cognitive functioning, it is evident that a unregulated reliance on screens can have adverse consequences. 

Moreover, the impact extends to our social lives, as excessive screen time can strain interpersonal relationships, contributing to feelings of isolation and elevated stress levels. Recognizing these implications is a first step for individuals to take proactive steps towards cultivating a healthier relationship with digital devices.

References:

1. Screen Savvy: An eye health report for the modern workforce. (2024, January 10). AOA. Retrieved March 5, 2024, from https://www.aoa.org/healthy-eyes/eye-deserve-more/doctor-patient-stories/screen-savvy-an-eye-health-report-for-the-modern-workforce
2. Nagata JM, Smith N, Alsamman S, et al. Association of Physical Activity and Screen Time With Body Mass Index Among US Adolescents. JAMA Netw Open. 2023;6(2):e2255466. doi:10.1001/jamanetworkopen.2022.55466
3. Shin J. Joint Association of Screen Time and Physical Activity with Obesity: Findings from the Korea Media Panel Study. Osong Public Health Res Perspect. 2018 Aug;9(4):207-212. doi: 10.24171/j.phrp.2018.9.4.10. PMID: 30159227; PMCID: PMC6110323.
4. Onyeaka HK, Muoghalu C, Baiden P, Okine L, Szlyk HS, Peoples JE, Kasson E, Cavazos-Rehg MSWP, Firth J, Torous J. Excessive screen time behaviors and cognitive difficulties among adolescents in the United States: Results from the 2017 and 2019 national youth risk behavior survey. Psychiatry Res. 2022 Oct;316:114740. doi: 10.1016/j.psychres.2022.114740. Epub 2022 Jul 22. PMID: 35932571; PMCID: PMC9531574.
5. Why our attention spans are shrinking, with Gloria Mark, PhD. (n.d.). https://www.apa.org. https://www.apa.org/news/podcasts/speaking-of-psychology/attention-spans 
6. Maras D, Flament MF, Murray M, Buchholz A, Henderson KA, Obeid N, Goldfield GS. Screen time is associated with depression and anxiety in Canadian youth. Prev Med. 2015 Apr;73:133-8. doi: 10.1016/j.ypmed.2015.01.029. Epub 2015 Feb 2. PMID: 25657166.
7. Lee, P.S.N., Leung, L., Lo, V. et al. Internet Communication Versus Face-to-face Interaction in Quality of Life. Soc Indic Res 100, 375–389 (2011). https://doi.org/10.1007/s11205-010-9618-3
8. Gabster A, Toller Erausquin J, Mayaud P, et alP148 Prevalence and correlates of sexting and cybersex use among adults before and during COVID-19 social distancing measures in PanamaSexually Transmitted Infections 2021;97:A97-A98.