Screens are everywhere in today’s world, from work to socialising and entertainment. While tech makes life easier, screen addiction often goes unnoticed. Screen addiction is when people find it difficult to control their time on digital devices, like phones, computers, and tablets. It can seriously impact our health, relationships, and productivity. In a rapidly digitising country like India, understanding and managing screen addiction is more important than ever.
Rising Screen Dependence in India: The Statistics
India has one of the highest levels of screen addiction globally, impacting people across all age groups and demographics. As of 2023, studies on screen addiction reveal the following statistics:
- Children (5-11 years): Approximately 20% of children in urban areas show signs of screen dependency, often spending excessive hours on devices for games, videos, or learning apps.
- Teenagers (12-18 years): About 50% of teenagers report symptoms of screen addiction, primarily tied to social media, gaming, and streaming platforms, with an average screen time exceeding four hours daily.
- Young Adults (18-35 years): This is the age group most prone to screen addiction (worldwide), with nearly 70% showing addictive behaviours related to social media, streaming, and online gaming, averaging six or more hours on screens per day.
- Adults (35-55 years): Roughly 40% of adults in this group experience screen addiction, mainly from prolonged use related to work and entertainment, often leading to blurred boundaries between work and personal time.
- Seniors (55+ years): Although internet use is lower in this group, around 15% of seniors show signs of dependency, often due to social media use and streaming, which serve as primary forms of connection and entertainment.
These numbers highlight the prevalence of screen addiction in India, affecting people across all age groups and pointing to the need for greater awareness and management strategies.
Different Shades of Screen Addiction:
Identifying which type (or types) of screen addiction might be affecting you can be the first step toward managing it. Here are some common types:
1. Social Media Addiction: Constantly checking apps like Facebook, Instagram, or Twitter for notifications, likes, and comments.
2. Gaming Addiction: Spending long hours playing video games, whether on a console, phone, or computer.
3. Streaming Addiction: Binge-watching shows and movies on platforms like YouTube, Netflix, or Amazon Prime.
4. Information-Seeking Addiction: An urge to continually browse for news or information, which can lead to an overload of facts and stress.
5. Work-Related Addiction: When people constantly check work emails, updates, and documents outside of work hours.
What It Does to Your Body
- Eye strain, blurred vision, and long-term vision related issues.
- Reduces physical activity, which can lead to weight gain and related health issues.
- Blue light from screens disrupts sleep patterns, making it harder to fall and stay asleep.
- Poor posture and discomfort in the neck, shoulders, and back from spending hours on screens.
Impact on Your Mind and Mood
- Nomophobia (Fear of Being Without a Phone). Many people feel anxious or uneasy when they don’t have access to their phones.
- FOMO (Fear of Missing Out). Social media constantly reminds us of what others are doing, which can make us feel like we’re missing out, leading to anxiety and stress.
- Increased feelings of loneliness, isolation, and depression.
- Shortened attention spans, making it harder to focus on tasks for extended periods.
How It Hits Your Work-Life Balance
- Procrastination and lower productivity.
- Burnout and mental exhaustion.
Straining Personal Relationships
- Focus on virtual interactions at the expense of in-person connections, creating emotional distance and reducing meaningful family time.
- Leads to a sense of isolation, making people feel disconnected from real-life relationships.
- Interferes with quality time and communication with family and close friends, creating misunderstandings and weakening bonds.
- Family members, especially children or partners, may feel ignored, leading to frustration and reduced emotional closeness.
Kids and Screens: A Growing Concern
Children are especially vulnerable to screen addiction since their brains are still developing, and they may lack self-control when it comes to screen time. Here’s how screen addiction affects kids:
- Slower Cognitive Development: Too much screen time can make it harder for kids to concentrate, remember things, and solve problems.
- Emotional and Social Skills: Children who are constantly on screens may struggle to develop empathy, express emotions, and communicate effectively.
- Behavioural Issues: Impulsivity, irritability, and increased aggression.
- Poor Academic Performance: Excessive screen time distracts kids from their studies, impacting their school performance.
- Physical Health Problems: Children who spend too much time on screens are at a higher risk of developing issues like obesity, eye strain, and sleep problems.
‘Screen addiction has detrimental effects on a child’s social interaction, attention span, behaviour, lifestyle, cognitive development, emotional well being and physical health. Parents and other caretakers must take measures to protect their child from its potential risks. – Nada Shereen, Psychologist, Nutrimind’
Easy Ways to Prevent Screen Overuse
- Limit Screen Time: Use in-built tools or apps to set daily screen time limits for yourself or your children.
- Scheduled Screen-Free Hours: Set specific times to be screen-free, like during meals, family gatherings, and especially before bed.
- Encourage Offline Activities: Find hobbies that don’t require screens, such as reading, sports, or art, to balance screen time.
- Focus on Real-Life Socialising: Spending time with friends and family in person can help fulfil social needs without relying on screens.
Treatment Options for a Healthier Screen Balance
- Digital Detox Programs: Digital detoxes are structured plans that help reduce screen time gradually and create healthier tech habits.
- Mindfulness Practices: Mindfulness techniques, such as meditation, yoga, or deep breathing, can help refocus the mind and reduce the urge to reach for screens.
- Therapy and Counseling: For people experiencing anxiety, depression, or relationship issues due to screen addiction, therapy can be a valuable tool.
- Behavioral Therapy for Children: Positive reinforcement and time management can help children develop self-discipline and healthier screen habits.
These strategies can help individuals take back control of their screen usage, fostering a balanced lifestyle.
Taking Back Control Over Screens
Screen addiction is a growing problem, impacting our health, relationships, and daily lives. While screens are here to stay, building healthier habits—like setting limits, enjoying offline activities, and spending real time with loved ones—can make a big difference. Taking charge of our screen time isn’t just about cutting back; it’s about making space for what really matters. By balancing our tech use, we can enjoy the best of both worlds and keep screens from taking over our well-being.
Abigail Mary Koshy
Psychologist, Nutrimind