How Screen Time Impacts the Body and Brain
June 28 2025
The Hidden Cost of the Digital Age
As young adults in Australia, we are spending between approximately 44% - 63% of our waking lives on screens.
According to a survey by Compare the Market, individuals aged 18–24 average 7.4 hours of screen time daily, while those aged 25–34 average 7.5 hours per day (Compare the Market, 2022).
Global data indicates that Gen Z averages around 9 hours of screen time per day (XNSPY, 2025).
However, for many digital natives, these numbers are often higher - closer to 10hrs/day.
These statistics underscore how deeply integrated digital devices are in modern life.
Influencing work, social interactions, and leisure activities, while also raising growing concerns about their effects on physical and mental health.
This blog post examines the scientific evidence on how screen time impacts the body and brain, offering insights into the challenges of our digital age and strategies to mitigate them.
What is Screen Time?
Screen time refers to the duration spent using electronic devices with screens, such as smartphones, computers, tablets, and televisions, etc.
For young adults, screen time includes social media use, work, gaming, entertainment (streaming) and more.
As mentioned, studies indicate that young adults aged 18–34 are spending between roughly 7-10 hours per day behind a screen.
These figures exceed recommended limits of 2 hours daily for recreational screen use, contributing to various health impacts (Australian Institute of Family Studies, 2025).
Physical Effects of Screen Time
Prolonged screen exposure effects the eyes, posture, and overall physical health.
Digital Eye Strain
Extended screen can cause digital eye strain, characterised by symptoms like blurred vision, dry eyes, and headaches.
A study found that 90% of regular screen users experience eye fatigue due to blue light exposure and reduced blinking, which strains the ciliary muscles (Sheppard & Wolffsohn, 2018).
Blue light, emitted by screens, increases oxidative stress in the retina, potentially worsening visual discomfort (Tosini et al., 2016).
Musculoskeletal Issues
Screen time often involves prolonged sitting and poor posture, leading to neck, shoulder, and back pain.
Research indicates that 60% of young adults using screens for over 4 hours daily report musculoskeletal discomfort, linked to forward head posture and repetitive strain (Hakala et al., 2006).
This can contribute to chronic conditions like cervical strain if unaddressed.
Sleep Disruption
Screen exposure, especially before bedtime, disrupts sleep by suppressing melatonin production, a hormone that regulates our sleep-wake cycle.
A study showed that 2 hours of evening screen use reduces melatonin levels by 22%, leading to difficulty falling asleep and reduced sleep quality (Chang et al., 2015).
Young adults in Australia & the US, averaging 3–4 hours of evening screen time, are particularly affected (Redsearch).
Cognitive & Mental Health Impacts
Screen time also influences brain function, attention, and emotional well-being.
Cognitive Overload and Reduced Attention
Frequent screen use, particularly multitasking across devices, often leads to cognitive overload and reduced attention spans.
A study found that young adults switching between tasks on screens experience a 20% decrease in task accuracy due to divided attention (Ophir et al., 2009).
Constant stimulation from notifications and social media may also reduce sustained focus, with implications for productivity and learning.
Anxiety and Depression
Excessive screen time is associated with increased anxiety and depression, particularly among young adults.
Research indicates that those spending over 6 hours daily on screens have a 35% higher risk of depressive symptoms, driven by social comparison, cyberbullying, and fear of missing out (FOMO) (Twenge et al., 2018).
Social media use, averaging 2–3 hours daily for young adults, exacerbates these effects (Redsearch).
Dopamine Dysregulation
Screen activities like gaming and social media trigger dopamine release, creating reward-seeking behavior.
A study suggests that excessive screen use may desensitise dopamine receptors, leading to reduced motivation and potential addiction-like patterns in 15% of young adult users (Volkow et al., 2011).
This is particularly relevant for gaming, which accounts for 1–2 hours of daily screen time among young adults (Australian Bureau of Statistics, 2019).
The Double-Edged Sword of Screen Time
While excessive screen use can impact our wellbeing, digital life isn’t all downside.
For creators, founders, freelancers, and knowledge workers, screens are the gateway to productivity, connection, creativity, and growth.
The key is in how we use them.
With the right strategies, tools, and nutritional support, it’s possible to make screen time work for us, not against us.
Strategies to Mitigate Screen Time Effects
The physical and cognitive impacts of screen time highlight the need for practical mitigation strategies.
Screen Time Management
Limiting recreational screen time to 2 hours daily, as recommended by the Australian Department of Health, can reduce health impacts.
Studies show that reducing screen time by 1 hour daily improves sleep quality and reduces eye strain (Australian Institute of Family Studies, 2025).
Setting screen-free periods, especially before bed, is also a smart move.
Blue Light Filters and Ergonomics
Using blue light filters or glasses can reduce retinal stress, with studies showing a 15% decrease in eye fatigue symptoms (Tosini et al., 2016).
Ergonomic adjustments, such as maintaining a 50–70 cm screen distance and using adjustable chairs, can decrease musculoskeletal pain by 30% (Hakala et al., 2006).
Physical Activity and Breaks
Regular physical activity and screen breaks can help to mitigate cognitive and physical effects.
Research indicates that 60 minutes of moderate exercise three times weekly reduces screen-related fatigue and improves mood (Australian Institute of Family Studies, 2025).
Simply getting up and going for a walk outside when you're feeling overwhelmed or digitally fatigued has a noticeable impact on feelings of wellbeing.
The 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds) also helps to alleviate eye strain.
Supplementation
Certain nutrients can support the body’s ability to handle screen-heavy days.
Anthocyanins
Naturally occurring pigments found mainly in dark berries. Powerful antioxidants that help counter oxidative stress. Screen-heavy days can strain the eyes and anthocyanins are being explored for their ability to support normal visual performance and reduce visual fatigue associated with prolonged screen use. Read more here.
Lutein + Zeaxanthin
Carotenoids found in the eye, may help filter blue light and reduce oxidative stress.
Caffeine + L-Theanine
If logging off isn’t an option and your screen time fuels your business, career or creative work, this combo helps you make it count. It supports smooth, sustained focus and mental clarity; helping you stay efficient & alert through long digital hours. Read more here.
Conclusion
Overall, we know 7-10 hours of daily average screen time for young adults significantly impacts the body and brain, contributing to digital eye strain, musculoskeletal issues, sleep disruption, cognitive overload, anxiety, and dopamine dysregulation (Australian Institute of Family Studies, Redsearch).
By adopting strategies like limiting recreational screen time, using blue light filters, supplementation, getting outside and incorporating physical activity, individuals can mitigate these impacts, supporting long-term health and well-being in an era dominated by screens.
References
- Australian Bureau of Statistics. (2019). Kids clock up 10 or more hours of screen time per week. Australian Bureau of Statistics. https://www.abs.gov.au/articles/kids-clock-10-or-more-hours-screen-time-week
- Australian Institute of Family Studies. (2025). Australian children spending more time on screens. Australian Institute of Family Studies. https://aifs.gov.au/media/australian-children-spending-more-time-screens
- Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237.
- Children’s screen time costing parents more than $100 a year in energy. Retrieved from https://www.comparethemarket.com.au/energy/features/cost-of-screen-time/
- Hakala, P. T., Rimpelä, A. H., Saarni, L. A., & Salminen, J. J. (2006). Frequent computer-related activities increase the risk of neck–shoulder and low back pain in adolescents. European Journal of Public Health, 16(5), 536–541.
- Ophir, E., Nass, C., & Wagner, A. D. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 15583–15587.
- Redsearch. (2025). Phone Screen Time Statistics Australia & Global. Redsearch. https://www.redsearch.com.au/resources/phone-screen-time-statistics-australia-global/
- Sheppard, A. L., & Wolffsohn, J. S. (2018). Digital eye strain: Prevalence, measurement and amelioration. BMJ Open Ophthalmology, 3(1), e000146.
- Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular Vision, 22, 61–72ევ
- XNSPY. (2025). 79+ Screen Time Statistics for Kids & Teens – 2025 Updated. https://xnspy.com/blog/screen-time-statistics.html