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What Can Too Much Screen Time Do to Kids?
Screens are everywhere—at home, at school, and in nearly every social setting. Whether it’s a phone, tablet, TV, or laptop, it’s hard to go anywhere without seeing someone scrolling, swiping, or streaming. Kids and teens are especially plugged in, often using multiple devices at once—like texting friends while watching videos or switching between homework and social media. In fact, sometimes our eyes stay glued to our phones even when we should be talking with other people, a rude trend the internet has collectively dubbed “phubbing.” And, while technology offers plenty of convenience and connection, it’s also raising new concerns, especially for growing teens.
We live in a world where digital engagement is constant, and for teens, that often means hours of daily screen time. Studies and documentaries like The Social Dilemma have shown that digital platforms are designed to be addictive—using algorithms that tap into our brain’s reward system to keep us engaged. It’s no surprise that screen time can influence everything from mood and focus to sleep and overall well-being.
For adults, the effects of prolonged screen use are concerning—but for teenagers whose minds and bodies are still developing, the stakes are even higher. From eye strain and poor posture to mental health challenges, too much screen time during adolescence can lead to lasting consequences.
Still, the answer isn’t to cut screens out completely. With so much of daily life now happening online—from school to socializing—it’s more important to focus on balance. In this article, the team at EyeCare Associates explores how screen time affects teens, how much is too much, and how to set healthy habits that protect both vision and wellness.
Teens Are Logging Major Hours on Screens—Here’s Why That Matters
Before we can help teens create healthier screen habits, we need to understand just how much time they’re actually spending in front of digital devices.
According to the American Academy of Child & Adolescent Psychiatry, the average teen spends about nine hours a day on screens—not including time spent on schoolwork or studying. With most teens awake for roughly 15 to 17 hours a day, that means over half of their waking time is devoted to phones, tablets, computers, and TVs. It’s a staggering amount of screen exposure that’s reshaping how teens interact with the world around them.
And while face-to-face interactions are on the decline, digital communication is booming. A Pew Research study from 2010 showed that a third of teens sent over 100 text messages per day. More recent data shows that teens now receive around 237 alerts daily from apps, social platforms, and messaging tools. With just a tap or swipe, they can connect instantly—which has made screens an integral part of how today’s teens socialize.
But there’s a catch. While digital devices keep teens connected, they can also be a source of stress. Too much screen time can lead to sleep disruption, anxiety, and other health concerns, while too little connection can leave teens feeling isolated. The challenge is finding a balance that allows teens to stay in touch without putting their well-being—or their eyes—at risk.
The Real Impact of Screen Time on Kids’ Health and Vision
We’ve long known that excessive screen use can negatively affect our health, but research is now zooming in on the unique risks for teens. Generation Z is the first group to grow up fully immersed in a digital world—and that’s having a noticeable effect on both their mindset and their bodies. Medical professionals, including optometrists, are seeing more teens report symptoms tied directly to screen overuse. And the effects aren’t limited to just one area of health—they show up both mentally and physically.
How Screens Can Impact Teens’ Mental Health
Most parents have heard the term “cyberbullying” by now—and with good reason. While the internet has unlocked incredible opportunities for education, creativity, and connection, it’s also opened the door to around-the-clock negativity. Online platforms give others a direct line to your teen’s attention—sometimes with harmful consequences. Cases like Amanda Todd’s have highlighted how digital harassment can have very real emotional effects. But the impact of screen time on mental health goes far beyond bullying alone.
Researchers have found strong links between excessive screen use and elevated levels of anxiety and depression in teens. The constant stimulation from images, notifications, and video clips on social media provides small but frequent releases of dopamine, the brain’s “feel good” chemical. Over time, the brain becomes trained to crave that hit of stimulation. When the screen goes dark—whether from poor signal or being asked to put the phone away—teens can experience restlessness or even panic. This phenomenon is sometimes referred to as “screen addiction,” a term used by Dr. Kathryn Lorenz to describe how digital habits can mimic substance dependency.
Increased depression among teens has also been connected to the curated content they consume online. Seeing filtered photos, achievement posts, and seemingly perfect lives can lead to nonstop comparisons. Teens may feel inadequate—even when they’re comparing themselves to carefully staged or edited realities. Add to that the tendency to neglect physical activity, skip responsibilities, and fall behind academically, and it’s easy to see how screen time can influence a teen’s self-worth. Fewer hours spent outdoors can also mean less vitamin D, which is another factor linked to mood regulation and depressive symptoms.
The Physical Consequences of Excessive Screen Time
We know screens can affect the mind—but they take a toll on the body, too. As screen time increases, physical activity often decreases. This shift can lead to long-term health consequences for today’s teens.
Orthopedic specialists at institutions like Johns Hopkins have seen an uptick in musculoskeletal issues among young people. One major factor? Posture. Teenagers often hunch over phones, tablets, and laptops, whether they’re studying or scrolling through social media. This poor posture puts strain on the neck and spine, potentially leading to chronic pain and mobility issues as they grow older.
At the same time, research is beginning to explore how screen time may affect the developing brain. A recent study found that kids who logged seven or more hours a day on screens showed signs of thinning in the cortex—the part of the brain responsible for processing information. While scientists are still studying the long-term effects, some worry this change could influence memory, focus, and reasoning skills later in life.
And the eyes? They’re not immune either. Eye care professionals—including our team at EyeCare Associates—are diagnosing dry eye disease in teens more frequently than ever. When we focus on screens, our blink rate slows down. That means the eyes aren’t being properly lubricated, which can lead to burning, redness, and long-term discomfort. If left untreated, dry eye can increase the risk of corneal scratches, infections, inflammation, and sensitivity to light. It can even interfere with daily tasks like reading, driving, or concentrating in class.
How to Help Your Teen Manage Screen Time
The first step in protecting your teen’s mental and physical health is to set realistic, healthy boundaries around screen usage. Dr. Jennifer Katzenstein, Director of Psychology and Neuropsychology at Johns Hopkins All Children’s Hospital, stresses that expecting teens to suddenly quit using devices isn’t practical—or helpful. As we’ve discussed, much of today’s teen social interaction happens online. Completely cutting them off from that digital social space can create feelings of isolation and lead to other emotional concerns.
Instead, Dr. Katzenstein recommends setting a daily screen time limit of no more than two hours. Research from the University of Queensland found that anxiety and depressive symptoms tend to increase in teen girls after just 75 minutes of screen use and in teen boys after around 105 minutes. Moderation is key.
Just as important as setting expectations is leading by example. If you want your teen to put their phone down, you should too. Modeling healthy screen habits helps reinforce the message and creates an environment where boundaries feel shared—not forced.
While reducing screen time can support emotional health, addressing the physical impacts requires additional strategies. Dr. Gregory Hahn of Johns Hopkins emphasizes the importance of catching posture problems early. Poor posture while using devices—like slouching over phones or hunching at desks—can lead to back and neck issues. Teaching teens to recognize these habits and adjust their positioning is essential. Encourage them to sit in supportive chairs, take frequent breaks, and avoid using their devices while lying in bed or slouched on the couch.
Eye health also deserves attention—especially with the rising number of teens experiencing dry eye symptoms. One of the simplest ways to combat digital eye strain is to practice the 20-20-20 rule: every 20 minutes, take a 20-second break and focus on something at least 20 feet away. This quick exercise helps reduce eye fatigue and encourages blinking, which is crucial for keeping the eyes hydrated.
You might also consider blue light glasses. Many screens emit blue light—a high-energy wavelength that’s been linked to changes in blink behavior, increased eye strain, and even disrupted sleep cycles. Blue light–filtering lenses help reduce exposure, making screen time a little easier on the eyes.
Overcome Digital Eye Strain and Dry Eye at EyeCare Associates
It’s nearly impossible to remove screens from your teen’s life altogether. From school assignments to social connections, digital devices have become part of everyday routines. But that doesn’t mean we should ignore the growing risks that come with increased screen exposure. Excessive screen time can take a serious toll on a teen’s physical and emotional health—and their eyes are often the first to feel the effects.
While setting screen time limits is a great place to start, it’s also important to schedule regular eye exams to catch any vision-related concerns early. Conditions like dry eye disease can make reading, focusing in class, and even driving uncomfortable. Prolonged exposure to blue light from screens may also lead to digital eye strain, headaches, or sleep disruption—interfering with memory and learning during critical developmental years.
At EyeCare Associates, we’re here to support your teen’s eye health with expert care and customized solutions. Whether they need help managing dry eye, recommendations for blue light lenses, or a routine checkup to stay ahead of screen-related symptoms, we’re ready to help. Find your nearest EyeCare Associates location and schedule your teen’s eye exam today. It’s a simple step that can make a lasting difference in how they see—and feel—every day.