Managing screen time in a way that protects your brain

Thanks to pop-up alerts, your smartphone will likely keep you informed about how many hours you’ve been staring at the screen. And those hours of screen time don’t even include the time you spend on the computer.

Technology we now take for granted offers surprising benefits. But it also comes with risks.

Dr. Richard Cytovich understands this better than anyone. He is an award-winning neuroscientist and a recognized expert on how technology use affects our brains. He is the author Your Stone Age Brain in the Screen Age: Combating Digital Distraction and Sensory Overload.

Tsitovich says quarantine measures during the pandemic have shown how dependent we have become on screens for work and so-called “social” interaction. Screen time has skyrocketed, Verizon says, and people have begun to realize that while digital tools help us communicate and be productive, they can also come to dominate our lives. “The dramatic shift to virtual interactions has highlighted the mental and emotional consequences of overexposure to screens: increased anxiety, Zoom fatigue, and loss of authentic in-person interactions. This has forced us to face the fact that screens are both beneficial and harmful depending on how we manage their use.”

This makes us wonder what is screen addiction doing to our future generation in terms of thinking skills, communication skills and social relationships?

“Screen addiction interferes with the areas of the developing brain associated with emotional intelligence,” says Cytovich. “This impairs attention and focused thinking, given that screens promote constant distraction and superficial information consumption.” He says the ability to communicate face-to-face has declined because younger generations are more comfortable texting than communicating in person. “They don’t know how to make small talk. They are afraid of doorbells and telephones ringing. They are unable to read body language and non-verbal cues and therefore lose the ability to empathize with others. Because they replace meaningful connections with digital ones, children and teens feel isolated despite the illusion of virtual “connection.”

Cellular “smartphone disorder” can manifest itself in several ways:

• constant checking, even in inappropriate situations, such as driving or while talking to someone else
• alarm when phone is taken away or unreachable
• preference for digital interaction over face-to-face exchange
• sleep disturbance due to nighttime use
• disregarding responsibilities and obligations to others in favor of continued screen use

“This behavior reflects dependence, behavioral addiction in which a person feels an obsessive need to use the phone at the expense of real social interaction between people,” says Citovich.

In layman’s terms, what effect does blue screen have on normal sleep?

Cytovich says the short-wavelength, bluish light emitted from screens suppresses melatonin, the hormone that signals your body that it’s time to sleep.

“When exposed to blue light after sunset and especially before bed—say, while scrolling TikTok or watching TV—the brain thinks it’s still daytime, making it harder to fall asleep and disrupting the four stages of normal sleep plus REM sleep, during which we daydream.” – he says. “Disruption of normal sleep architecture leads to impairments in learning and memory consolidation that can last up to three days. This loss is irreversible, so students who want to study should be wary of embracing screens late at night. They undermine their ability to learn and remember.”

Cytovich says screens are the new secondhand smoke.

“Like second-hand smoke, screen exposure affects not only the person using it, but everyone around them,” he says. “Anyone who comes into view will suffer, even if they try not to look at it. We’ve all experienced it in airport lounges and lounges: screens demand to be looked at! Children who grow up in screen-rich environments develop deficits in attention and socialization, including autistic behaviors such as decreased eye contact and verbal activity—groaning instead of answering a question or responding when their name is called. Just as being around smokers can damage our lungs, we are now finding that screen-rich environments have far-reaching effects on mental and cognitive health.”

What about people who run social media accounts? What advice does Cytovich have for managing these accounts?

“If you’re going to maintain your social media accounts, it’s critical to set boundaries,” he says. “Schedule specific times to check them rather than constantly scrolling and getting distracted throughout the day. Turn off push notifications and refrain from checking your accounts, especially in the hours before bed. They will stimulate you and stimulate your thoughts and emotions when you want to calm down.” Also be mindful, he advises, of how social media stimulates your emotions. Unfollow accounts that cause anger and irritation. Instead, focus on using social media to develop meaningful connections rather than just superficial interactions.

What can parents do to help their children balance screen time with real-life activities?

Cytovich recommends parents model healthy screen habits themselves, since children strongly imitate their parents. Parents can also create screen-free zones or hours at home, especially around dinnertime. They can encourage outdoor play, personal interaction, and creative activities that don’t involve screens at all. “Teach children that while screens are a part of life, they shouldn’t dominate it,” he says. “Balance is the key to success.”