Tuning In: How Limiting Screen Time Supports Mental Health and Nervous System Regulation
May 05, 2025Tuning In: How Limiting Screen Time Supports Mental Health and Nervous System Regulation
By: Peyton English
When was the last time you went a day without looking at your phone? Are you above or below the average screen time for adults? How much screen time for kids is OK? The average American spends over five hours per day on their phone. A majority of Americans report wanting to cut back, citing reasons like improved mental health, better sleep, sharper focus, and more time for real-life connection and movement. Many of my clients come to me feeling overstimulated, anxious, or emotionally drained, often without realizing how much their phone is playing a role in their dysregulation. While technology has its place, too much of it—especially without balance—can keep us overwhelmed, making it harder to feel grounded, focused, or calm.
A recent randomized controlled experiment (Feb 2025), explored the psychological impact of phone use by blocking internet access on participants’ smartphones. They could still call and text, but social media apps and web browsing were restricted. Desktop internet access remained available. The results? Remarkable. After just two weeks, 91% of participants reported significant improvements in mental health, attention span, and overall well-being. In terms of attention, some even experienced a reversal in “brain age” by up to 10 years! Even more striking, improvements in depressive symptoms outperformed the effects of antidepressants and were comparable to outcomes from cognitive-behavioral therapy (CBT). Let that sink in: two weeks of reduced digital noise could have major mental health benefits!
Why Limit Screen Time?
1. Screens can overstimulate the senses.
Bright lights, fast-moving visuals, and unpredictable sounds are inherently stimulating. For individuals who are already prone to sensory sensitivity (including many children, trauma survivors, and neurodivergent folks), this kind of input can tip the nervous system into a state of overload, leading to anxiety, irritability, fatigue, and even shutdown.
2. Too much screen time disrupts connection to the body.
Screens often pull our attention outward, disconnecting us from our internal cues—like hunger, fatigue, or the need to move. Many of us even unconsciously hold our breath while checking emails or phone notifications—a phenomenon known as email apnea. Blue light exposure also disrupts circadian rhythms, making it harder to fall and stay asleep. All of these can contribute to dysregulation, especially in children who are still learning to track and respond to their own bodily signals.
3. Digital multitasking increases stress.
Our brains are built to be mono-taskers, not multitaskers! The constant switching is taxing our brains, especially challenging our ability to focus. Moving rapidly between tasks—emails, texts, social media, and news—keeps our nervous system alert and activated. This constant juggling makes it harder to focus, relax, sleep, or feel emotionally balanced.
4. Screens interfere with natural regulation rhythms.
Time outdoors, face-to-face connection, movement, rest—these are natural regulators for the nervous system. When screen use overrides these regulating activities, we may find ourselves feeling depleted or disconnected without fully understanding why.
What Can We Do? How Much Screen Time is Too Much?
We don’t need to aim for perfection when it comes to screen use—just more intention and care. If you’re noticing that you or your loved one is feeling overstimulated, anxious, or disconnected, here are a few grounded steps you can take concerning tech-use:
1. Create screen-free rituals or zones.
Designate certain times of day—like the first hour after waking, mealtimes, or the last hour before bed—as screen-free. Likewise, your bedroom or your kitchen table or your evening stroll can be a screen-free zone. This gives your nervous system space to settle and reconnect with your body’s natural rhythms.
2. Replace scrolling with soothing.
If you find yourself “doomscrolling,” you might be looking for comfort. Swap a few minutes of screen time for something that regulates your system: a short walk, deep breathing, a stretch, or quiet music. Even small shifts can help create a sense of calm and reconnection
3. Take a break.
Inspired by the study above, even temporarily disabling internet access on your smartphone (while keeping call and text functions) can have big benefits. Whether that is 20 minutes a day or a full digital detox, notice what it is like to be off your phone. Imagine the impact of a weekend without your phone! If you need accountability, there is Screen Free Week the first full week of May (5th-11th). More ideas to celebrate below.
4. Get connected.
You get off your phone to get back into your world. That means more uninterrupted time spent in nature, face to face with friends and family, doing hobbies, and being in community. Feel more alive and present in the world when you are out of the digital one.
Need some Extra Support?
As a holistic therapist, I often look at these patterns through the lens of the nervous system. Constant screen exposure can subtly push us into a state of fight, flight, or freeze, especially for those with sensory sensitivities, ADHD, trauma histories, or high sensitivity. That’s where tools like the Safe and Sound Protocol (SSP) can come in—offering gentle, neuroscience-backed support to help both children and adults help regulate their nervous systems and re-connect.
Safe and Sound Protocol (SSP) is a listening-based therapeutic intervention developed from Dr. Stephen Porges’ Polyvagal Theory that uses specially filtered music to gently shift the nervous system out of states of defense. It supports emotional regulation, sound sensitivity, social engagement, and resilience—making it a great option for children and adults who experience overstimulation, shutdown, or difficulty with connection. It’s a gentle way to help the body feel safe, especially in our tech-heavy world where constant input can keep us dysregulated.
In my practice, I offer SSP as a stand-alone service or integrated into therapy. It’s particularly helpful for those who feel overwhelmed by screen use, struggle with transitions, or notice heightened anxiety after prolonged digital exposure. The protocol is non-invasive, can be done from home, and is safe for all ages with guidance.
Free Resources for Families: Some Screen Time Guidelines
- Family Tech Planners by Age Group - Age-appropriate guides to help you create healthier tech habits at home
- Build Your Own Family Media Plan - American Academy of Pediatrics - An interactive tool to create personalized screen time guidelines for each member of the family. Learn about the appropriate screen time by age.
- Social Media & Teens: APA Recommendations - Conversation and guide for parents of teens and social media use.
- Screen-Free Activities
If you’re exploring ways to feel more present and less overwhelmed in your day-to-day life, small changes can make a big difference. If you’d like to explore how SSP or holistic therapy can support your nervous system, I’d be happy to support you. Call our office to arrange a phone consultation with me to learn more about how I can help at 713-861 6777.
