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What Are the Effects of Too Much Screen Time on Kids and Teens?
Between smartphones, tablets, laptops, and video game consoles, digital screens are now a part of nearly every moment in a teenager’s day. Whether they’re texting friends, watching content, doing homework, or scrolling through social media, teens often move between screens without even thinking about it. In many cases, this digital multitasking replaces in-person interaction—contributing to habits like “phubbing,” where someone pays more attention to their phone than the people around them.
While modern technology offers benefits like easy access to information, virtual connection, and new learning tools, it’s not without risks. As screen usage increases, so do concerns about how it’s affecting teen health and development. Documentaries like The Social Dilemma have helped bring attention to how social media and apps are intentionally designed to keep users engaged—triggering the brain’s reward centers to encourage constant scrolling.
Many adults are already feeling the effects of too much screen exposure, but the stakes are even higher for teens. During adolescence, the body and brain are still developing, and too much screen time can interfere with sleep, increase anxiety, affect posture, and contribute to digital eye strain.
At Nationwide Vision, we’re committed to helping families find a healthy balance. In this guide, we’ll take a closer look at how screen time impacts teenagers—and what you can do to protect their eye health and overall wellness in a screen-heavy world.
Teens Are Logging More Screen Time Than Ever—Here’s Why That Matters
Today’s teens are spending more hours than ever in front of digital screens—and it’s changing the way they experience the world. According to the American Academy of Child & Adolescent Psychiatry, the average teenager racks up about nine hours of screen time daily, not including the hours spent on school-related tasks. That means more than half of their waking day is filled with scrolling, streaming, gaming, and texting.
Face-to-face interactions have taken a back seat to digital communication. Even back in 2010, a Pew Research Center report found that a third of teens sent over 100 texts a day. Fast forward to today, and many teens receive upwards of 237 digital alerts each day—from social apps, messages, games, and notifications. With so much of their social world happening online, screens have become more than entertainment—they’re a lifeline for connection and community.
Still, this level of screen exposure doesn’t come without risks. Excessive use has been linked to disrupted sleep, increased stress, and lower levels of physical activity. On the flip side, cutting off screen access completely can leave teens feeling disconnected from their peers. The key is finding a healthy middle ground—one that supports your teen’s social life while protecting their physical health and vision.
How Overusing Screens Affects Kids’ Health and Vision
While screen time is a part of everyday life, mounting research shows just how deeply it’s impacting today’s teens. As the first generation raised entirely in a digital world, young people are experiencing a new wave of health concerns tied directly to prolonged device use. From emotional struggles to posture problems and eye discomfort, the effects are wide-ranging—and hard to ignore.
What Screen Time Means for Teen Mental Health
There’s no question that the internet has changed the way teens learn, connect, and express themselves. But with 24/7 access comes constant pressure—from social media expectations to online negativity. Teens are frequently exposed to cyberbullying, overwhelming news cycles, and unrealistic standards set by influencers or peers. These digital stressors can take a toll. Cases like Amanda Todd’s have shown just how serious the emotional consequences of digital harassment can be. But even beyond those extreme examples, everyday screen use can create a heavy mental burden.
Studies have shown a clear link between high screen time and increased anxiety and depression in adolescents. Platforms like TikTok, Instagram, and YouTube are designed to provide quick bursts of dopamine—the brain chemical associated with pleasure. But the more often that stimulation occurs, the more the brain craves it. Teens may begin to feel agitated or anxious when they’re not online, a phenomenon sometimes described as “screen addiction,” a term noted by physicians like Dr. Kathryn Lorenz.
Constant exposure to others’ highlight reels can also lead to damaging social comparisons. Teens may start to feel like their own lives aren’t measuring up, even though much of what they see online is edited and staged. When digital habits replace real-world accomplishments, outdoor activity, or academic focus, it can impact everything from mood to motivation. And when screen time cuts into sunlight exposure, lower levels of vitamin D may also contribute to depressive symptoms.
The Physical Toll of Excessive Screen Time
It’s not just mental health that suffers—too much screen time affects the body, too. Doctors are seeing more teens experience physical strain related to device use, and the consequences can be long-term. One common issue is posture. Many teens spend hours hunched over screens, whether they’re gaming, studying, or texting. This slouched position puts stress on the spine, neck, and shoulders, increasing the risk of chronic pain and poor musculoskeletal alignment as they age.
There’s also growing interest in how screens may affect brain development. A recent study found that kids who spend seven or more hours a day on digital devices tend to show cortical thinning—meaning the outer layer of the brain that handles decision-making, memory, and problem-solving may be developing differently. While the full impact is still being studied, it’s a trend that raises important concerns.
Vision is also heavily impacted. At Nationwide Vision, we’re seeing more teens with signs of dry eye—a condition caused in part by reduced blinking during screen use. When blinking slows, the eyes don’t get enough lubrication, leading to irritation, light sensitivity, and blurred vision. Without treatment, dry eye can cause corneal inflammation, discomfort while reading or driving, and even long-term damage to eye health.
Tips for Helping Your Teen Navigate Screen Time Safely
Helping teens build healthier screen habits starts with finding balance—not banning screens entirely. According to Dr. Jennifer Katzenstein, Director of Psychology and Neuropsychology at Johns Hopkins All Children’s Hospital, expecting teens to unplug completely isn’t realistic. Digital devices are deeply woven into how teens socialize, learn, and stay informed. Cutting them off entirely can do more harm than good, potentially leading to increased feelings of isolation or anxiety.
Instead, aim for boundaries that encourage moderation. Dr. Katzenstein recommends limiting recreational screen time to under two hours a day. This guidance is backed by a study from the University of Queensland, which found that emotional symptoms like anxiety and depression begin to rise in teen girls after about 75 minutes of screen use, and in boys after roughly 105 minutes. Setting limits that allow for connection without overuse is key—and modeling that behavior is just as important. When teens see adults putting down devices during dinner or keeping screens out of the bedroom, they’re more likely to follow suit.
It’s also important to consider the physical side effects of long-term screen use. Dr. Gregory Hahn, an orthopedic expert, notes that more teens are experiencing back, neck, and shoulder pain linked to poor posture while using phones and tablets. Encourage your teen to sit upright in supportive chairs, take regular movement breaks, and avoid lounging or lying down while using devices. These small adjustments can help reduce discomfort and prevent long-term issues.
When it comes to vision, Nationwide Vision recommends encouraging your teen to follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This practice helps reduce digital eye strain and promotes healthy blinking, which is critical for keeping the eyes properly lubricated. You might also consider blue light glasses, which filter out the high-energy light emitted by screens. These lenses can ease eye fatigue, support better sleep, and make screen use more comfortable—especially for teens who spend a lot of time on schoolwork or study apps.
Overcome Digital Eye Strain and Dry Eye at Nationwide Vision
In a world where screens are part of nearly every aspect of life—school, socializing, and entertainment—completely avoiding them isn’t practical. But that doesn’t mean your teen’s eye health has to suffer. With the right habits and regular care, it’s possible to limit the effects of extended screen time and help your child see clearly and comfortably.
From digital eye strain to dry eye symptoms and sleep disruption, the effects of screen overuse are real—and teens are especially susceptible. Taking proactive steps, like setting screen time limits and encouraging healthy visual routines, can go a long way. So can partnering with an eye care provider who understands what your teen needs at this stage of development.
At Nationwide Vision, our experienced optometrists offer comprehensive eye exams for teens, early screening for screen-related vision concerns, and custom solutions designed to reduce discomfort and protect long-term eye health. Whether your teen needs help managing dry eye, wants to try blue light filtering lenses, or simply needs an updated prescription, we’re here to help. Find a Nationwide Vision location near you and schedule an eye exam today—it’s a smart step toward healthier vision and happier screen time.