Excessive screen time takes a toll on mind and body

SHAH ALAM - In an era where digital devices are integrated into daily life, constant exposure to short-form content, notifications and social media feeds is affecting human cognition, physical health and emotional well-being.

Medical lecturer and consultant psychiatrist at Universiti Kebangsaan Malaysia’s (UKM) Faculty of Medicine and Hospital Canselor Tuanku Muhriz Associate Professor Dr Azlin Baharudin said excessive screen time could trigger structural changes in the brain, including thinning of the cerebral cortex.

“Excessive screen time will lead to thinning of the cerebral cortex, impacting processing memory and overall cognitive functions,” she said.

She said this could contribute to cognitive decline, particularly affecting problem-solving, decision-making and attention span, while also causing deficits in working memory, which is essential for learning and recalling information.

Citing a research by Dr Gloria Mark from the University of California, Dr Azlin said average attention spans had fallen from 150 seconds in 2004 to 75 seconds in 2012 and 47 seconds in 2024.

Prolonged device use can also cause physical problems, including neck and shoulder stiffness, upper and lower back pain, wrist discomfort and eye strain.

“Musculoskeletal impacts include neck and shoulder stiffness, aching, and discomfort when turning the head, which can eventually lead to forward head posture,” she said.

Users may also experience a hunched or kyphotic spine, dry eyes, headaches and blurred vision.

Sleep is another major concern, with blue light from screens stimulating the brain and suppressing melatonin production.

“More screen time leads to worse sleep because blue light stimulates parts of the brain and causes it to produce less melatonin,” she said.

Dr Azlin said studies showed increased screen use after going to bed was associated with a 33 to 59 per cent higher chance of insomnia.

Endless scrolling can also keep cortisol, the body’s primary stress hormone, elevated.

“Persistent high cortisol levels give rise to tension, stress, low mood, and emotional shifts,” she said, adding that high cortisol could also contribute to weight gain, elevated blood pressure and reduced immunity.

While there is no standard global guideline for exact screen-time limits, Dr Azlin said users should establish healthy boundaries and recognise warning signs, including anxiety when disconnected, checking devices immediately after waking, scrolling in bed, using phones during meals or conversations, and being unable to go 30 minutes without opening social media apps.

The type of screen use also matters. Citing a meta-analysis of 141 studies, she said passive use such as scrolling and watching was more consistently associated with poorer emotional outcomes than purposeful use.

“Active intentional screen use is better, especially if it is meant to promote learning, social connection, and creativity, rather than violence and harm,” she said.

She also stressed that digital interaction could not replace face-to-face relationships.

“Real-life human interactions help shield against stress, anxiety, and depression. Touch, shared space, and even eye contact can trigger the release of hormones such as dopamine, oxytocin, and serotonin that support happiness and regulate mood,” she said.

“Digital interactions cannot replace the depth of real-life relationships, in-person moments, eye contact, being fully present, resilience, and well-being.”

To counter digital burnout, Dr Azlin recommended keeping the first hour after waking screen-free, using the time for prayer, exercise, morning sunlight, breakfast, music or reading.

She also encouraged device-free breaks during the day.

“Keep your phone away during tea and coffee breaks and enjoy the process of making your beverage,” she said.

At home, she recommended device-free zones such as bedrooms and dining tables, while workplace users should take regular physical and mental breaks.

“Every 20 minutes, look away from the screen and focus on an object placed 20 feet away for at least 20 seconds,” she said.

She added that stepping outside, looking at trees or scenery, stretching and staying hydrated could help the body and mind recover from prolonged screen exposure.