Irony alert: You will be reading this, no doubt, on a little black, or slightly larger black, or possibly grey or silver or white box. Don’t feel bad. This might just be the most important thing you read online all day.

In today’s hyper-connected world, screens are everywhere—our phones, laptops, tablets, TVs. They help us work, socialise, shop, learn, and unwind. But what happens when screen time starts to take over our lives? Mounting evidence shows that excessive screen use, especially from smartphones and social media, can have serious consequences for our physical and mental health.

As a nutritional therapist, I am trained to look at food as a primary indicator of health, but lifestyle plays a big part as well. I see firsthand how screen addiction can derail healthy habits, disrupt biochemical balance, and contribute to everything from fatigue and brain fog to anxiety and hormonal imbalance. But exactly how does screen addiction affect your brain and body—and what happens when you take control and reduce screen time?

The neuroscience of screen addiction

Your brain is wired to seek pleasure and avoid pain. We arguably live in an age that prioritises the pleasure principle above all others, leaving us feeling anxious if we cannot get instant gratification from the things are accustomed to obtaining immediately. Screens, especially social media and video games, hijack the brain’s reward circuitry through the neurotransmitter dopamine. Every like, ping, and scroll triggers a dopamine hit, reinforcing compulsive behavior. Over time, your brain builds tolerance—meaning you need more stimulation to get the same satisfaction.

This can lead to:

• Reduced motivation and pleasure in everyday activities (known as “anhedonia”)
• Increased impulsivity and poor focus
• Disrupted decision-making and emotional regulation, especially in teens and young adults whose brains are still developing

The circadian rhythm disruption

Are you a bedtime scroller? Are you reading this at bedtime? Normally, I’d say read on but in this instance, stop, put the phone away and read the rest tomorrow!

Blue light from screens suppresses melatonin, the hormone responsible for regulating sleep-wake cycles. Evening screen use, particularly before bed, delays melatonin production, leading to:

• Difficulty falling or staying asleep
• Shorter REM sleep (which is vital for memory and mood regulation)
• Daytime fatigue, irritability, and foggy thinking

Chronic circadian rhythm disruption is also linked to increased risk of:

• Metabolic disorders (like insulin resistance)
• Hormonal imbalances
• Weakened immune response

Screen time and mood: a vicious cycle

High screen use, especially on social media, is correlated with higher rates of anxiety, depression, and loneliness. Constant comparison, fear of missing out (FOMO), and cyberbullying can erode self-esteem and social connection. Plus, the less time we spend outdoors or in real-life social interactions, the more isolated and dysregulated we become.

All that screentime in the Covid lockdown? Very bad. Have you noticed your habits have changed since then? You’re not alone. Studies suggest that we are eschewing interaction with people in real life for time spent on black (white, grey, silver) boxes. Put the phone down and go outside. Honestly, you won’t regret it. But if you find yourself unable to prize that box from your hands, use it to call someone you like or love. Again, you won’t regret it.

Effects on cognitive function

Multitasking on devices impairs working memory and executive function—the ability to prioritise, plan, and stay organised. Constant alerts and interruptions train the brain to be distractible, making deep focus and creativity harder to achieve. Wonder why you can’t remember the fifth member of Take That? It might not be because of your age. Perhaps you’re experiencing multitask overload and need to put your box(es) away?

What happens when you reduce screen time?

The good news is: the brain is remarkably plastic. Positive changes often begin within days to weeks of reducing screen time:

After a few days:

• Better sleep onset and deeper rest
• Calmer mood and reduced anxiety
• Improved ability to focus on one task at a time

After 2–4 weeks:

• Enhanced mental clarity and memory
• More consistent energy throughout the day
• Less reliance on stimulation for pleasure (like caffeine or sugar)

After 1–2 months:

• Rebalanced dopamine sensitivity
• Restored circadian rhythms
• Greater resilience to stress and mood swings

Tips for reducing screen time (without feeling deprived)

1. Set a screen curfew: Avoid screens at least 1–2 hours before bed. Use this time to read, stretch, journal, or wind down.
2. Use tech to fight tech: Install screen time tracking apps and set app limits. Activate “Do Not Disturb” or grayscale mode in the evening.
3. Create screen-free zones: Keep phones out of the bedroom and away from the dinner table. I am thinking of installing a lead-lined box for all devices when socialising at our house. I will let you know how that goes in real life!
4. Replace, don’t just remove: True for eliminating ‘naughty’ foods, we must fill the inevitable gaps with real-life activities—walks in nature, cooking, yoga, or face-to-face conversation.
5. Schedule screen breaks: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds.
6. Go on holiday somewhere that doesn’t have wifi – My partner and I regularly go to a place that has no wifi and really thick walls so the phone signal doesn’t do so well. It’s amazing what a week of drastically reduced screen usage does to the brain. It kind of feels like a warm bath with plenty of Epsom salts for the mind.
7. Challenge yourself in little ways – Begin with a “screen detox” challenge—1 hour less per day or a screen-free Sunday—and build from there. Or while waiting for a bus, your friend to some back from the bathroom, a drink in the cafe or bar, strike up a conversation with a stranger and distract them – in all likelihood – from their own little box. You will likely (I cannot guarantee this 100%) both come away from the interaction feeling a little more edified, and a little less alienated from the rest of humanity that seems to have gone mad according the algorithims in your social media feed!

Final thoughts

Screen time is not inherently bad—but mindless and excessive screen use is a silent saboteur of mental, emotional, and physical health. As nutritional therapists, we often talk about feeding the body the right nutrients—just as crucial is feeding the mind the right inputs and allowing space for stillness, connection, and deep rest.

Reducing screen time might be the simplest (yet most profound) lifestyle change you can try this year. The payoff? Better sleep, sharper focus, balanced moods, and a calmer, more connected life.

Need help creating a lifestyle plan that supports better brain health and energy balance? Take the first step by emailing me at jop.naturalnutrition@gmail.com for a FREE discovery call. I would love to help you build habits that nourish your body and mind.