If you're old enough to remember when phones didnāt have screens, think flip phones, Sidekicks, or the Palm Pilot, then youāve seen how fast technology changed. Once we could text, things shifted. But it was the invention of the smartphone that really changed everything.
Suddenly, we were all carrying around tiny screens in our pockets that could do everything:
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Play music
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Take pictures
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Watch videos
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Get directions
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Search anything instantly
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Help us avoid boredom
That sounds amazing. And honestly, it is. But thereās a downside, a big one. These devices also give us a new way to avoid our emotions. They distract us from boredom, anxiety, sadness, or even just being still.
šÆ Whatās the Problem?
Smartphones and tablets can give our brains little hits of dopamine, a chemical that feels good. This is why scrolling, gaming, or checking notifications can feel addictive. Itās not just about fun. Itās literally changing the way our brain works.
We're probably not going back to a time without devices. But we do need to learn how to manage them, especially for kids and teens, whose brains are still developing.
š¶ Kids Are the Most Vulnerable
Letās be real: kids are getting less face-to-face interaction. More kids are sitting still, staring at screens, trying to relax or escape. And they're starting younger and younger.
Adults are addicted to phones too, and sometimes give kids devices because they need a break. That doesnāt make someone a bad parent. But it is a wake-up call.
ā ļø It's Not Just About Extreme Content
No one would let their 10-year-old watch hours of porn or violent movies. Thatās obviously harmful. But there are less extreme kinds of screen time that are still unhealthy, especially when it adds up to 20, 30, or even 50 hours a week.
And itās not just the content, itās the effect of sitting, staring, and overstimulating the brain with light, sound, and information all day long.
š What the Science Says
A 2025 study published in Pediatric Research followed kids for 7 years. It found that kids using smartphones for more than 3 hours a day had worse quality of life, especially girls and younger children.
Another expert, Dr. Michael Rich from Harvard (known as The MediatricianĀ®), compares phones and games to slot machines. They use random rewards, sometimes you win, sometimes you donāt, and that keeps your brain hooked.
The problem? Young brains havenāt fully developed the self-control to stop. Itās like giving a kid an open bag of candy and saying, āOnly eat one.ā
š What Can You Do?
Here are some smart tips from experts:
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šµ Have device-free meals with your family.
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š Make eye contact and be present, donāt talk to someone while staring at your screen.
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šļø Avoid screens before bed, blue light messes with your sleep.
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š® Play games with your kids or siblings instead of just banning them. Learn together and talk about what you're playing.
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š§ Help plan screen time, make sure it doesnāt take over school, exercise, or sleep.
š Ask Yourself (and Your Family):
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Why are we always on these devices?
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What are we trying to avoid?
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How do they affect our moods, attention, and sleep?
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What else could we do thatās better for our minds and bodies?
Remember, screens arenāt evil. But too much of anything, even something fun, can hurt you.
š§ Final Thought
Screens are like a substance. They change your chemistry the moment you use them. Your brain releases hormones like adrenaline, dopamine, cortisol, just based on what youāre looking at or thinking about.
And when that happens every single day, for hours, it starts to affect how your brain grows and works.
So if you're a teen reading this, just notice how you use your device. You donāt have to quit it. You just have to be smarter than it.
And if you're a parent reading this, ask yourself:Ā What kind of habits am I teaching my kid?
š Want more info?
Check out this article from Harvard:
Screen Time and the Brain (Harvard Medical School) https://hms.harvard.edu/news-events/publications-archive/brain/screen-time-brain