Social Media and Screen Time: The Impact on College Students

It’s no secret that social media can have harmful effects, but what about general screen time? Whether you're in college or beyond, many of us spend a significant portion of our day in front of screens. For those interested in tech careers, it's worth thinking about ways to reduce screen exposure.

One of the major concerns with social media is its impact on our brain’s reward system. Social media desensitizes us to dopamine, the chemical responsible for pleasure and motivation. Constant exposure to online content can make us less responsive to dopamine, meaning we crave more stimulation to achieve the same level of satisfaction. This is why platforms like TikTok are so addictive—the quick bursts of unexpected content keep us scrolling, while dopamine keeps us coming back for more. Hours spent staring at screens can lead to headaches, blurred vision, and eye irritation. It often leaves us feeling restless and unable to focus causing screen fatigue. An Ohio State article dives deeper into the physical effects of excessive screen time, explaining how the blue light emitted by screens disrupts sleep by tricking the brain into thinking it’s daytime. This halts melatonin production and messes with your circadian rhythm or internal clock. Chronic sleep deprivation can lead to daytime drowsiness, memory problems, and even increased risks of depression and anxiety.

For college students, this can mean a lack of focus, reduced productivity, and even trouble retaining information, negatively affecting academic performance. A 2020 survey by the Healthy Minds Network revealed that two-thirds of college students experienced loneliness, while a striking 83 percent reported that their academic performance was negatively impacted by poor mental health. Those feelings of loneliness are likely attributed to the unrealistic comparisons and superficial connections social media creates, and it is no surprise that college students fall victim to the pursuit of likes and reposts; most college-aged students have been on social media since they were 12 years old. 

Screen time also interferes with our natural stress regulation. A study of 89 families and 164 adults found that reducing recreational screen time to less than three hours a week significantly improved mental well-being. Participants reported better moods, and tests of stress hormones like cortisol backed up these results. Elevated cortisol levels, when prolonged, can contribute to anxiety and other physical health issues.

In today's digital age, the impact of screen time on our mental and physical well-being is undeniable, especially for college students and graduates entering the workforce. While social media's addictive nature can disrupt our brain's reward system, general screen use also leads to physical fatigue, sleep disturbances, and heightened stress levels. These effects, compounded over time, can contribute to mental health issues like anxiety and depression. Taking steps to limit screen time—whether by setting boundaries, creating device-free spaces, or reducing recreational use—can significantly improve overall well-being and help restore balance in our tech-heavy lives.

How to Limit Screen Time:

• Set limits on recreational screen use: Use app timers or built-in screen time features on your phone to cap the amount of time spent on non-essential apps.

• Take regular breaks: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.

• Delete distracting apps: Remove apps that suck up your time, especially social media apps, or at least move them off your home screen to reduce the temptation to open them.

• Go grayscale: Switch your phone display to grayscale to make it less visually appealing, reducing the urge to scroll mindlessly.

• Create device-free zones: Designate certain spaces, like your bedroom or dining area, as tech-free zones to help limit unnecessary screen time.

• Remove work or school email accounts from your phone: This helps prevent after-hours stress and encourages you to unplug when you're not on the clock.

• Schedule screen-free activities: Intentionally plan activities that don’t require a screen, such as reading a physical book, going for a walk, or spending time with friends in person.

• Use screen filters: Invest in blue light filters for your screens or use night mode to reduce the harmful effects on your eyes, especially in the evening.

• Monitor your screen time: Regularly check how much time you’re spending on your devices through screen time trackers and set goals for reducing it each week.