Screen Addiction: What It Is and How to Break the Cycle 

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Have you ever caught yourself endlessly scrolling on your phone, even when you told yourself “just a few more minutes”? Or felt uneasy, restless, or upset when you tried to take a break from social media? If so, these could be signs of unhealthy screen addiction.

In a world where our smartphones, tablets, and computers are never far away, it’s easy for screen use to shift from helpful to harmful to our health and well-being. In this blog, we’ll explain what screen addiction really means, what the risks are, and — importantly — how you can begin to break free from its hold. 

What Is Screen Addiction? Understanding Digital Overuse

When we talk about “screen addiction,” we don’t mean everyday screen use. Phones fill a useful function, allowing us to communicate and make plans with friends and family. In a digital age, many jobs now require people to use screens throughout the day, and our banking, calendars, and reminders are mostly on our phones. 

However, due to their addictive nature, it’s easy to fall into a pattern of compulsive screen use. You may find yourself excessively on your phone or laptop for no useful purpose, driven by distress and habit rather than by an active desire or need to use a screen. This is screen addiction.

Signs that you might be problematically addicted to screens include:

• Scrolling social media for hours, even when you planned to stop after a few minutes
• Excessively watching television or shows on streaming platforms, and feeling like you can’t stop
• Feeling an urge to check your phone whenever there’s a notification (or even when there’s no notification)
• Using screens as a coping mechanism for feelings like loneliness, boredom, or stress
• Experiencing negative consequences from excessive screen use, yet continuing to use screens anyway

How Common Is Screen Addiction? 

Because screen addiction is still a relatively new concept in mental health, exact prevalence rates are hard to pin down. Scholarly reviews rarely label people as “addicted,” instead, they measure “excessive screen time” or “problematic use.” 

In a UK-based population study, over one-third of adults reported being uncomfortable with the amount of time they spend on social media. This was significantly higher among those aged 16 to 24, with 48% of this demographic reporting that they spent too long on social media. 

Because younger people tend to be most at-risk of screen addiction, most studies have focused on children and adolescents. The Health Behaviour in School-aged Children survey, conducted in 44 countries, surveyed almost 280,000 people aged 11, 13, and 15 and found that more than 11% showed signs of problematic social media behaviour, struggling to control their use, and experiencing negative consequences. 

However, these risks aren’t limited to young people, and problematic screen use is a risk for people of all ages. Whether through social media, gaming, television, or other means. 

Negative Effects of Too Much Screen Time

Even if you don’t meet a formal “addiction” threshold, excessive screen use has many negative effects. These include:

• Sleep disruption: Excessive screen use, especially late at night, can interfere with falling asleep or getting restful sleep
• Mood problems: There’s a positive correlation between screen use and risk of anxiety, depression, stress, irritability, and loneliness
• Reduced focus, attention, or productivity: Screen overuse can impair concentration, memory, or motivation.
• Decreased self-esteem: You may compare yourself to others on social media, thinking they’re more attractive or living a better life than you
• Increased anxiety linked to global affairs: Constant exposure to distressing global affairs on social media can bring about distress
• Physical issues: Eye strain, headaches, poor posture, musculoskeletal discomfort if using devices for long hours
• Social isolation or withdrawal: Choosing online time over in-person relationships can lead to increased loneliness; Social skills can also become impaired
• Reduced physical activity: Sedentary screen time may replace exercise or outdoor activity

The Link Between Excessive Screen Time and Mental Health Conditions

There is growing evidence that heavy screen use is associated with mental health challenges.

A U.S. survey of 5,395 adults who initially had minimal depressive symptoms found that use of specific social media platforms was linked to a higher likelihood of worsening depressive symptoms over time. In particular, Snapchat, Facebook, and TikTok users showed the strongest associations. 

Another study of 3,201 adults found that spending more than six hours per day watching TV or using a computer was also linked to a higher risk of moderate to severe depression,

A systematic review of 32 studies found that excessive screen time is generally linked to poorer mental health in adults. Before the COVID-19 pandemic, studies showed high screen use—especially TV and recreational screen time—was associated with depression, anxiety, stress, burnout, and lower well-being. During the pandemic, messaging apps helped reduce loneliness, but overall screen and social media use still correlated with depression, anxiety, and loneliness. 

The review also highlighted that multitasking across devices and “always-on” mobile use can disrupt daily activities, time management, and quality time with others, further impacting mental health.

How to Break Screen Addiction 

If you’re worried you might be using screens problematically, it helps to understand what might be driving your screen use. Ask yourself:

• Do I use my phone or screens when I feel lonely, bored, anxious, or down?
• Are there specific triggers, like stress, insomnia, social isolation, or conflict, that make me reach for the screen more often?
• Do I feel a sense of craving or restlessness when not using screens?
• Has screen use begun interfering with sleep, relationships, work, or other parts of my life?
  
  

Recognising your emotional patterns is the first step. Often, screen addiction grows because screens offer a quick way to escape unpleasant feelings or fill unmet needs (connection, entertainment, distraction).

Once you’ve identified any potential triggers, try addressing them. If you’re feeling lonely, try reaching out to friends and family more. If there are ongoing feelings of sadness or distress, then it may be worth getting professional help.

When it comes to reducing screen time, a complete digital detox may not be helpful. Instead, making small, manageable changes in increments is more likely to lead to sustained change. 

Practical Tips to Reduce Screen Use

Here are actionable steps many people find helpful:

• Set screen-free zones or times: This could include no phones at the dinner table, no screens two hours before bed, or no devices in the bedroom
• Use app timers or built-in “digital wellbeing” tools: These help limit social media, streaming, or phone use
• Replace screen habits with physical activity or hobbies: Make more time for non-screen-related activities, like walking, exercising, reading, cooking, or creative pursuits
• Be mindful: When you feel the urge to check your phone, pause, notice what triggered it (boredom? stress? loneliness?), take a breath, and consciously decide whether to open the device
• Plan intentional social time: Meet with friends, call a family member, or connect face-to-face. Real relationships can satisfy the emotional needs that might otherwise drive screen overuse
• Designate tech-free periods: Try going without a screen for a day, or a couple of days, to reset habits and allow yourself time away from constant stimulation

How Ketamine Therapy Helps Break Addiction Cycles

At this point, you may wonder: “Why is a ketamine therapy clinic writing about screen addiction?”

Here’s why: for some individuals, screen addiction may not just be a bad habit, but part of a larger pattern of compulsive behavior, emotional avoidance, or maladaptive coping. In such cases, therapeutic interventions that support brain and behavioral change may be beneficial.

Emerging research on ketamine suggests it may promote neuroplasticity: the brain’s ability to reorganize and form new neural connections. This “resetting” capacity may make individuals more receptive to developing new, healthier habits and breaking long-standing cycles of behavior.

Ketamine therapy has been studied for the treatment of substance use disorders. Promising results show that it helps patients reduce craving and withdrawal symptoms and increases abstinence for alcoholism and opioid use disorder. While no studies have specifically looked at screen addiction, it could help break this habit through similar mechanisms. 

As well as addiction, multiple studies show that ketamine can help treat depression, anxiety, and post-traumatic stress disorder (PTSD). Mental health conditions can also be the cause as well as symptoms of screen addiction. Ketamine may help alleviate screen addiction by addressing the underlying emotional problems.

Break Screen Addiction With Help From ReYou Life 

If you feel that screen use has taken over parts of your life, you don’t have to face it alone. At ReYou Life, we offer supportive, medically supervised ketamine therapy combined with integration care.

Our clinic in Howell, New Jersey, offers ketamine therapy as part of a comprehensive treatment program designed to address your overall well-being and daily habits. You’ll work with an integration specialist, who can help you make the most of ketamine’s neuroplastic effects, create long-lasting change, and reclaim your quality of life. 

If you want to know more about our services, get in touch today. 

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