The Ideal Amount of Screen Time for Adults: Balancing Technology Use

The impacts of excessive screen time don't only affect children—adults also experience the negative side effects. However, unlike children, adults don't have established screen time guidelines, leaving them on their own to determine appropriate boundaries, comments Dimitri A. Christakis, MD, a paediatrician at Seattle Children's Hospital and a professor at the University of Washington School of Medicine.

“Many people wrongly believe that adults are capable of managing their own screen time responsibly" he points out. Contrarily, Yalda T. Uhls, PhD, an assistant adjunct lecturer at UCLA, promotes a more positive approach toward media use by adults and advises against self-reproach concerning screen time restrictions.

While clear guidelines delineating excessive screen time are lacking, the potential benefits and harms of unwarranted device use are recognized. Through self-reflection, individuals can evaluate if they need to reduce their digital media use.

Here are a few considerations for adults pondering their average screen time:

Adults may generally display better self-control than children, but this does not necessarily translate to reduced screen time.

A 2023 study revealed that globally, individuals between the ages of 16 to 64 spend an average of 6 hours and 37 minutes a day on screens. During the COVID-19 pandemic, American adults averaged 28.5 hours a week of recreational screen time. Notably, the screen time increased by several hours daily during the pandemic with some individuals registering as much as 17.5 hours daily.

Despite adults having comparably high screen times, the enforcement of screen time limits is generally more focused on children.

The American Academy of Pediatrics proposes restrictions for children under five but urges parents to emphasize the quality of media and consistent rule enforcement over adhering to timers.

Christakis notes that such a "digital media plan" is crucial as children are often less capable than adults of recognizing their media use and its effects on their behaviour. He further states that excessive screen time can hamper the development of children's social and emotional skills.

Zhiying (Zoey) Yue, PhD, a research fellow at the Digital Wellness Lab under the Boston Children’s Hospital and Harvard Medical School, comments that screen time affects individuals differently based on various factors like age, reasons for media use, media platform characteristics, and underlying psychological needs or issues.

While adults may be impacted less by these factors, some measures to promote health-conscious screen usage could be beneficial.

Excessive digital media can be detrimental even in the absence of stringent guidelines for adult users. For instance, while you watch the latest trending show on Netflix, you're probably neither exercising nor sleeping—both essential for optimal health. Sedentary behaviour can increase the risk of high blood pressure, insulin resistance, and obesity (risk factors for cardiovascular disease) besides neck pain, headaches, eye strain, and sleep disruptions or interruptions.

However, setting sensible limits and prioritizing physical activity and social connections can counteract the adverse effects of screen time.

Yue points out that not all screen time is harmful—screen usage for healthy activities like exercising or attending mindfulness classes is beneficial. Furthermore, there exist distinct differences between the impact of conscientious, regulated use and aimless scrolling.

Christakis asserts that all digital media shouldn't arbitrarily be labelled as "screen usage" with a subsequent imposition of a time limit. Nevertheless, he acknowledges that excessive screen time of all kinds can trigger mental health issues alongside the previously mentioned physical side effects.

A 2017 study linked elevated levels of depression in adults to increased time spent watching TV or using a computer.

“Long periods of screen time can adversely affect essential activities such as sleep, schoolwork, or social interactions," comments Yue.

Adults should reflect on how they spend their time, with apps that monitor screen time proving helpful for self-evaluation, suggests Christakis. It is important to contemplate the amount of time spent on screens, how it impacts one's mental state, and potential alternative activities to undertake.

In addition to understanding how you use digital media, and seeing if you want to change anything about it, it’s important to consider how your screen time may impact the children around you, Yue said.

Understanding this impact may be a factor when trying to figure out how much time on a screen is “too much.”

“Our research consistently highlights the benefits of such involvement,” Yue said, “particularly when it supports adolescents’ growing desire for independence and autonomy.”

Implementing, enforcing, and modeling media-related rules, along with engaging in open discussions about media use, are linked with fewer media-related challenges in adolescents aged 13 to 17, she said.