We do it every day. Between binge-watching shows on Netflix, going down rabbit holes on YouTube, scrolling for hours on social media, and then getting productive for short bursts throughout the day, most of us likely spend a good part of our day staring at screens.
But is that okay? Where do we cross the line? And how much screen time do we really accumulate over a lifetime?
The numbers might surprise you…
We Are Attached to Screens – Daily
Based on various studies, people spend an average of 6 hours and 58 minutes in front of a screen every day regardless of device, including smartphones, tablets, laptops, desktops, or TVs.
This number has been on an upward trend for years as remote work, social media, and streaming platforms continue to replace in-person experiences and elevate screen time.
If we dive deeper into the numbers, we can see where we spend our time:
- Work: 8+ hours for most office positions (almost all screen-based)
- Leisure: 2-4 hours of TV or streaming
- Social Media: An average of 2.5 hours of social media time each day
- Gaming: 1 hour or more (dependent on the person)
What Does That Add Up To Over a Lifetime?
Now here’s where it gets eye-opening.
Let’s break this down. If someone lives to about 73 and spends around 7 hours a day on screens, that adds up to 2,555 hours each year or a whopping 219,000 hours over a lifetime. That’s more than 25 years just spent staring at screens – about a quarter of our lives.
And keep in mind this doesn’t include the time we spent on screens before smartphones became popular. If you’re under 40, you’re probably looking at even more screen time in your life.
Screen Time by Generation
Different age groups have different screen habits. Here’s a quick breakdown:
- Gen Z (ages 11-26): The heaviest users. Up to 9 hours of screen time per day, mostly on mobile
- Millennials (ages 27-42): Around 7.5 hours a day, balancing work and social use
- Gen X (ages 43-58): About 6-7 hours, more focused on work and news
- Boomers (59+): 5-6 hours a day, mostly TV and email
It’s not just kids anymore – everyone’s screen time is increasing.
The Hidden Costs of All This Screen Time
Undeniably, screens are an integral part of life. But what do they cost us?
1. Physical and Mental Wellbeing
Excessive screen time can cause headaches, bad posture, eye strain, and sleep problems, particularly from exposure to blue light.
Furthermore, spending more time online has recently been associated with higher levels of anxiety and sadness, particularly in teens and young adults.
The incessant comparisons, doom-scrolling, and notification saturation are improving nobody’s mental health.
2. Productivity Drain
It’s ironic. Digital distractions cost businesses billions of dollars annually in missed productivity, even if we use screens for work. Social media pauses, tab-switching, and notifications quickly mount up.
It’s not just uncomfortable; excessive screen usage is a type of long-term cognitive wear and tear that can eventually damage memory, diminish deep work, and lower your capacity to focus.
In fact, excessive screen time can lower your ability to focus, reduce deep work, and even impair memory over time, which is not just inconvenient – it’s a form of long-term cognitive damage.
3. Financial and Geo-Risks
The more time we spend online, the larger our digital footprint becomes – and the more vulnerable we are to financial and data-related risks.
Extended screen time often means more interaction with websites, apps, and online services, increasing opportunities for scams, phishing attempts, data collection, and data breaches.
Even seemingly harmless browsing can expose your IP address and location, which can be used for targeted advertising or, more seriously, to identify potential targets for fraud.
The more security-conscious users among us might turn to tools like a macOS VPN to encrypt their internet connection and mitigate some of the risks, but the reality is that most users aren’t connecting to VPNs on a regular basis.
What Can You Do to Cut Back?
A few little adjustments can make a big difference. Here are some tips to minimize your screen time:
- Use apps that track screen time: You can identify time-wasting behaviors by using apps that track your screen time usage
- Rely on the 20-20-20 rule: Every 20 minutes of screen time, look at anything 20 feet away for 20 seconds
- Batch notifications: Instead of checking social media and communications every day, do it only twice a day
- Set up “No-Screen” zones: Dinner tables and bedrooms are excellent starting points
Final Thoughts
We all have screens in our lives, and they aren’t going away. They do provide great convenience, connectedness, and entertainment.
However, without certain limits, screens can just as easily start consuming our time, health, and tranquility.
So, the next time you go down a YouTube rabbit hole or switch amongst 12 open tabs, ask yourself – are you spending time, or are you spending your life?
Also Read- What to Do When Life Gets Expensive: A Guide to Financial Flexibility