When was the last time you reflected on your screen time?

By Taegan Devar, industrial psychologist and MD of organisational development company, PeopleSmart

When was the last time you checked how much time you spend on your cell phone? The last time I did, I had a rude awakening: I was averaging five hours a day on my phone. That’s five hours I could’ve invested in my health, my work, better sleep, deeper connections with family and friends – or even just reading a book.

As the research emerges, the world has woken up to the damage that excessive screen time and social media is having on our physical and mental health. And this is not just global research. South Africa’s statistics are concerning. According to a 2024 study by Electronics Hub, South Africans spend an average of 56.8% of their waking hours on screens – approximately 9 hours and 24 minutes per day – the highest of any country in the world. In addition, we top the list of countries who spend the most time on social media with an average of 3 hours and 41 minutes every day.

This is not to take away from the reality that our devices help us navigate our world. From staying connected and doing our jobs to accessing information, navigating traffic, being entertained or ordering groceries, devices are undeniably useful. However, how we choose to spend our time matters. It’s worth asking: What is excessive screen time taking away from us? And are there healthier ways to engage with our technology?

 

The cost of constant connectivity

In our work, we’re increasingly hearing from people who are struggling with the effects of prolonged screen time and it’s taking a toll on their health and wellbeing. Whether it’s behavioural addiction (online gambling, shopping, pornography, social media, streaming services, video games), physical impacts (eye strain, sedentary lifestyle, neck, shoulder and back pain), mental health concerns (anxiety, depression, sleep deprivation, mood disorders) or strain on relationships and cognitive development (disconnection, loneliness, loss of focus) – the consequences of constant screen exposure are serious and far-reaching.

 

We “numb”

Dr Michael Rich, founder of the Boston Children’s Digital Wellness Lab, describes how “we use our phones to numb ourselves.” For many, prolonged screen use becomes a coping mechanism to avoid deeper issues – trauma, stress or mental health challenges. Consider the young professional who is the first university graduate in her family. She now carries the financial burden of supporting everyone on her salary. The pressure to succeed is immense, and she barely has time to care for herself. At the end of a long day, she scrolls endlessly through social media. For her, it may be a form of self- soothing, offering a fleeting sense of escape and sense of control that she is unable to get elsewhere in her life.

 

Context matters

When this behaviour exists in a context like ours marked by high trauma, unemployment, under-resourced healthcare, widespread mental health challenges and poor socio-economic conditions, it’s easier to understand why so many South Africans may turn to screens. Moreover, in a society where people face constant and extreme challenges, screen overuse may not even register as a serious risk. Yet it can have catastrophic consequences. In South Africa, distracted driving, particularly due to cell phone use, is a major contributor to road accidents and fatalities. When we’re in a compromised mental state (rushed, distracted, overwhelmed) we’re more likely to make dangerous decisions, including using our phones when it isn’t safe. In high-risk environments such as mining and manufacturing, this risk to self and others is immense. Although many mines have policies regarding limitations around cell phone usage (e.g. not to walk, use equipment or drive using a cell phone), often it is not adequately enforced, and accidents still occur because of people looking at screens and being unaware of their surroundings.

 

Small steps toward healthier screen habits

The issue is often not the issue: Ask yourself: What am I trying to avoid, escape or distract myself from when I spend hours on my phone? Often, screen time is a symptom of something deeper. Acknowledging this is the first step and seeking professional support can help. Professional support can help you understand your stress responses, identify your destructive coping behaviours, and help you find healthier ways to deal with stress.

Know your usage: Most smartphones have a digital wellbeing app that tracks your screen time and how it’s spent. If, like me, you’re shocked by the results, it may be time to cut back. Ask yourself: How does my screen usage make me feel? What is it costing me?

Create phone-free zones: Establish areas or times in your home where phones are not allowed – like during meals or before bed. This encourages meaningful connection, better sleep, and opportunities for activities that support your wellbeing.

Set time limits: It’s easy to lose 30 minutes, or more, scrolling through news apps or social media. Set a timer or alarm to help limit your use of certain apps and prevent mindless doomscrolling.

Turn off notifications: Constant alerts throughout the day fragment your attention. Disabling non-essential notifications or setting app timers, can help you stay focused and reduce stress.

Make the alternative appealing: Whether it’s quality time with loved ones, a good book or waking up refreshed after a screen- free evening, create fun and appealing alternatives to screen time. The more enjoyable your off-screen activities are, the easier it is to stay unplugged.

Screens are never going away and are likely to become more integral to everyday life, so it is important that we are intentional about understanding why and how we engage with our technology. When we do, we can reclaim our time, attention, and energy – and improve our overall health and quality of life.

About PeopleSmart: PeopleSmart is an Organisational Development consultancy working across South Africa and the continent. The company focusses on leadership development, the design of self- sustaining wellness and safety programmes, Women in Mining, executive coaching, DEI and team building. For more information contact info@peoplesmart.global.

Supplied by PeopleSmart

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