Less Screen Time, Better Mental Health

January 21, 2026

We have access to more information than any generation before us. Nearly all human knowledge, news, and storytelling is at our fingertips, 24/7. But whether you want to find a new recipe, watch a viral video, or stay informed about current events, you need a screen.

Screens have become an essential part of how we live. We’re surrounded by them—in our pockets, our offices, our living rooms, bedrooms, and even on our wrists. We can decide, however, how much time we spend on them. Limiting screen time has been shown to improve our mood and help us engage with the people and activities that matter most.

Here are some simple tips for balancing your screen time in a healthy way.

Setting Yourself Up for Success

We’ve made a habit of looking at our phones. When we’re not having conversations, we’re gaming or scrolling through social media. Sometimes we need a little break. That’s when we’re at our most creative.

Here are some habits you can build to turn off the screen:

Manage news consumption — We are constantly bombarded with news. While it’s important to stay informed, we don’t need to know everything every second. It’s OK to pause the 24-hour news cycle. Instead, try being selective about when and how you stay informed. For example, listen to the news on your commute, then turn it off.
Limit notifications — These days, it can feel like every app is competing for your attention. Do you really need to know that someone posted a vacation photo or a picture of their meal? Keep track of appointments, but the social media updates can go.
Stay focused — If you’re looking at your phone while watching TV or worse, spending time with someone, what does that say about what you’re doing? When you commit to a conversation or activity, really commit to it. That means leaving your phone in your pocket.
Just eat — Mealtime should be for meals. You should savor your food. Pay attention to the conversations you’re having and notice when you’re getting full. When eating at home, make it a rule to put away your screens.
Set screen-free times and zones at home — Research from the National Sleep Foundation shows that screen use before bedtime impairs sleep health among children and adolescents. Experts recommend avoiding screens for at least 30-60 minutes before bedtime, as exposure to blue light can suppress melatonin production and disrupt sleep patterns. Also designate certain parts of the home as screen-free.
Find screen alternatives — Go for a walk, meditate, read a book, sit outside, or find another activity that doesn’t involve looking at your device. Sitting in silence with your thoughts gives you an opportunity to process and reflect on your day.

The Benefits

Prying yourself free of your device gives you the opportunity to do different things. Here are five benefits to less screen time:

Improved health — Putting down the phone and turning off the TV give you a chance to focus on your well-being. Aim for at least 20-30 minutes of moderate-intensity physical every day, which can help prevent obesity and conditions related to excess weight. You can also get better sleep with less screen time, which is essential for good health.

Discover new things — There’s always something to do in Southern California! Take advantage of the amazing weather we have year-round. Get out and explore what’s around you and try new activities and hobbies.

Connect socially — Face-to-face connections are vital to making ourselves and others feel cared for. We show our children and loved ones what’s truly important when we put our phones down and spend time with them.

Boost your mood — A 2024 study found that among teenagers with four or more hours of daily screen time, over 27% experienced symptoms of anxiety and nearly 26% reported symptoms of depression. Time spent on a screen makes it easier to withdraw and become isolated. Once you’re off the phone, you’re more inclined to engage socially with others.

Build community — With the phone out of your hand you can build stronger connections with family, friends, neighbors, and coworkers.

Happy Mind, Happy Body

Taking care of your mental health is just as important as your physical health. At AltaMed, we understand that reducing screen time is just one step toward better mental wellness. Whether you're struggling with anxiety, depression, stress, or feeling isolated, our team is here to help with individual therapy, family counseling, and bilingual services. You don't have to face mental health challenges alone. To learn more call 855-425-1777 or visit our Behavioral Health page.