Screen Addiction: Go From Overwhelmed to Empowered Today
Get your FREE digital detox guide: Simple strategies for focus, sleep, and brain health in midlife
A couple of weeks ago, I ran into my next-door neighbour, a 75-year-old gentleman who lives alone. He had bruises on his face. Naturally, I had to ask.
He’d tried leaving his smartphone in another room at night to avoid late-night scrolling (after reading about it somewhere), but when it beeped, he got up to check it. Half-asleep and unsteady, he tripped in the dark and fell face-first on the floor.
This incident made me reflect on my own habits. Like him, I need my phone nearby for emergencies. I live on my own at the moment, so leaving the phone in another room at night doesn’t feel safe.
Yet, it got me thinking: what if our reliance on screens is quietly eroding our well-being? What if screen addiction is an unspoken crisis, especially for those of us over 40? *
The Real-World Consequences of Excessive Screen Usage
Excessive screen time isn’t just a modern inconvenience, it’s a growing public health concern with far-reaching consequences for physical health, mental well-being, and social relationships.
Physical Health Hazards
I personally don’t spend hours on my phone. But I do use it several times per day and most of my work consists of me sitting in front of a MacBook, researching, typing, coaching through Zoom calls. I also have a tablet.
I use it mostly for online courses, it sits on the side so I can listen and watch, taking notes either on my laptop or in a notebook. Not ideal but here we are.
Spending hours hunched over a screen can wreak havoc on your body:
Eye Strain: Known as computer vision syndrome, prolonged screen exposure causes dry eyes, blurred vision, headaches, and difficulty focusing. I certainly don’t need any more vision problems, so I am mindful of that.
Posture Problems: Poor posture while using devices often leads to neck and shoulder pain, as well as chronic back issues.
Sedentary Lifestyle Risks: Extended sitting increases the risk of obesity, heart disease, diabetes, and even certain cancers.
Mental Health Impacts
The effects of unchecked screen use extend beyond the physical:
Increased Anxiety and Depression: Studies show a strong correlation between heavy screen use and higher rates of mood disorders like anxiety and depression.
Sleep Disruption: Blue light emitted by screens suppresses melatonin production, making it harder to fall asleep and stay asleep. Over time, sleep deprivation exacerbates mental health issues.
Social Isolation
Ironically, while technology connects us virtually, it often disconnects us from real-world relationships:
Excessive screen time reduces opportunities for face-to-face interaction, leading to loneliness and weakened social bonds.
For midlifers in particular, already navigating life transitions like empty nests or career shifts, this isolation can deepen feelings of disconnection.
Cognitive Decline
Heavy screen use has also been linked to reduced attention spans, impaired memory retention, and decreased creativity. These effects are particularly concerning for those over 40 who may already be experiencing age-related cognitive changes.
How to Scale Back to Healthy Screen Usage
Breaking free from excessive screen reliance doesn’t mean abandoning technology altogether. It’s about finding balance. Here’s how you can scale back effectively:
Step 1: Start with Awareness
You can’t change what you don’t measure. Use your phone’s built-in screen-time tracker or apps like RescueTime to understand how much time you’re spending online each day. Reflect on which activities add value (e.g., video calls with loved ones) versus those that drain your time (e.g., doomscrolling).
Step 2: Set Incremental Limits
Drastic changes rarely stick. Instead of cutting out all non-essential screen time at once, reduce it gradually by 15–30 minutes each week. For example:
Limit social media usage to one app or a specific time window.
Use tools like Freedom or StayFocusd to block distracting websites during work hours.
Step 3: Create Tech-Free Zones
Designate certain areas in your home as “screen-free” zones:
The Bedroom: Keep screens out of your sleeping space to improve sleep quality. Naturally, only do this if it is safe for you and your loved one.
The Dining Table: Focus on mindful eating and real conversations during meals. Smartphones can be tucked away in a drawer or dropped in a basket that will be kept away from the dining table.
Step 4: Replace Screens with Offline Activities
Fill the void left by reduced screen time with enriching alternatives:
Take up hobbies like painting or gardening.
Read physical books instead of e-books before bed.
Engage in outdoor activities like walking or cycling.
Step 5: Practise the 20-20-20 Rule
Protect your eyes by following this simple guideline: every 20 minutes of screen use, look at something 20 feet away for at least 20 seconds. This reduces eye strain significantly.
Step 6: Turn Off Non-Essential Notifications
Constant pings from apps are designed to hijack your attention. Disable notifications for non-critical apps (e.g., social media) so you’re not tempted to check your phone unnecessarily.
Step 7: Build Long-Term Habits
Sustainable change comes from consistency:
Schedule regular “digital detox” days where you disconnect entirely.
Reassess your digital habits every few months and adjust boundaries as needed.
Reward yourself for hitting milestones, whether it’s a spa day or simply guilt-free downtime.
Download my free digital detox guide for more ideas and the 8-week tracker (you can either print the PDF and fill-in the tracker on paper or directly in the PDF file).
The Takeaway
Technology is here to stay. And it’s a good thing. I couldn’t live, or work, without it. It’s what kept my dad going when he was hospitalised with COPD in 2021, right in the midst of the COVID pandemic. Our FaceTime calls were pretty much the only way for us to stay be in touch. I was only allowed one hour of visit per week!
Problems aren’t with the technology itself but with how we use it. That’s what determines whether it enhances or detracts from our lives.
For midlifers especially, balancing the benefits of digital connectivity with its risks is crucial for maintaining mental clarity, physical health, and meaningful relationships.
Start small. Try one strategy today, whether it’s tracking your usage or creating a tech-free zones or times, and build from there.
Your brain will thank you tomorrow.
* References and citations upon request (the list is long for this one!).
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Need to have this translated asap. This is such a well-written succinct resource for everyone 😍
Yes - way too much screen time. Thank you for this much needed post.