Teenagers and Screen Time: Impacts on Gen Z and Gen Alpha

There’s no denying it - phones are a huge part of life for teenagers today. For many, their devices are practically extensions of their hands. Teens today spent around 45 hours a week on their phone. To put it into perspective, that adds up to 2,340 hours a year staring at a tiny screen. Parents and health experts alike are in agreement - that can’t be good for their health.

Smartphone addiction is a major concern for parents of teenagers - which are the youngest kids of Gen Z and the oldest ones of Gen Alpha. We’re hearing more and more conversations around “iDisorder,” a condition where the brain’s natural ability to process information starts breaking down because of overexposure to technology. This means too much screen time can literally rewire how the brain works.

This excessive screen time is causing all kinds of effects - psychologically, physically, and socially. Think about it: how often do you feel anxious after scrolling through social media for hours? How often do you start comparing your life to the perfectly-curated ones you see online? How often do you find yourself feeling lonely after spending all day “connected” online? Teens are especially vulnerable to these feelings. Now more than ever, parents need to help their teens establish healthy relationships with technology.

And it’s not just the content they’re consuming. The devices themselves play a role. All those gadgets are emitting Electromagnetic Fields (EMFs) . These invisible fields can affect your sleep quality, disrupt biological rhythms, and, over time, even impact your physical health. Combine that with the blue light from your screen, and it’s no wonder teens are feeling more tired, anxious, and disconnected from reality.

Excessive screen time doesn’t just change the way people process information, it can lead to some serious mental and physical issues such as:

• Loneliness: Teens report feeling connected while online, but too much screen time can make them feel isolated from the “real world.” Online interactions through gaming or messaging simply don’t replace in-person connections.

• Anxiety: Constant exposure to social media, news, online gaming, or any other kind of online communication can trigger anxiety. There’s also the issue of cyberbullying. Kids were once able to escape their bullies when away from school, but thanks to social media, the bullying follows them home.

• Sleep Issues: The blue light from screens has been shown to disrupt the body’s natural sleep cycle. In addition,  EMF exposure from constant tech use  can suppress the body’s production of melatonin. This makes it harder to fall asleep and get good quality rest.

• Physical Issues: With the hours spent scrolling or gaming, today’s teens are at risk for issues such as “text neck,” carpal tunnel, and eye strain. Experts believe the repetitive motion from constant swiping and typing could also lead to long-term physical issues.

• Mental Health Struggles: Studies show that increased screen time can contribute to depression, especially when it’s tied to excessive social media use. Self-esteem issues have always been common in teenagers, and there’s a lot of pressure to look and act a certain way online. This can lead to feelings of inadequacy or hopefulness, like they’ll never be able to “measure up.”

   

Some argue that for Gen Z and Gen Alpha teens, tech use isn’t an “addiction,” - it’s just life. After all, these kids don’t know a world without smartphones, tablets, and online gaming. Many of us adults remember a childhood without being connected 24/7, so this constant connectivity wasn’t part of our lives growing up. For today’s teens, their devices are how they stay connected with friends, keep up with trends, and learn about what’s happening in the world.

But just because it’s “normal” doesn't mean it’s healthy. We can’t ignore the data. 68.6% of people said that screen time negatively affected their mental health. Over half of respondents reported they used social media on their phones out of “pure boredom.” When technology use is no longer intentional, but a means of escape and dissociation, it becomes a vicious cycle.

This boredom-scroll habit is where the trouble starts. It’s easy to get sucked into the endless cycle of checking notifications, the dopamine-dumps from “likes” and “shares,” and the mindless scrolling. It becomes so automatic that our teens might not realize how much time they’ve spent online or how it’s affecting their mood. That’s why it’s important to step in if you notice signs that your teenager might be dealing with tech addiction.

If this all sounds a little too familiar, you’re not alone. But the first step in fixing the problem is simply recognizing it. Here are some signs that someone might be addicted to their phone:

• They feel anxious without it: If your teen feels uneasy being away from their phone, that’s a sign.

• They’re losing sleep: If your teen is feeling especially tired during the day or is complaining of poor sleep, check in with them about their bedtime routine. Are they lying in bed scrolling for hours? Do they have trouble putting their phone down when it’s time for bed? These habits point to a dependency on their phones.

• They withdraw socially: If they are more focused on their phone than on the people around them, it could be a sign that their digital world is taking over. 

• Their productivity is suffering: Are they too distracted by their phone to study or complete school assignments? That’s another red flag.

   

If you suspect your kid is struggling with tech addiction, there are steps you can take to help break free from the habits and establish a healthy relationship with their device.

• Set Boundaries : Taking the phone away completely might be more of a fight than parents are ready for. After all, it’s the center of most teen’s social lives, so removing it completely can feel devastating. Instead, start small with designated screen-free times, such as during meals or for at least an hour before bed.

• Encourage Alternatives : While setting these boundaries, help your teen fill their time with more meaningful activities such as clubs, sports, volunteering, or new creative hobbies. Not only will this help fill the “void” left behind from their phone, but it could present opportunities to meet new people and foster real-world connections.

• Track Usage: Sometimes, teens might not realize how much of their time is being spent online. Allow screen time notifications or use a screen-time app to help them stay aware of the time they’re spending on their phones. Think about giving them a screen time “allowance.” Knowing they don’t have unlimited access to their phones could help them be more mindful of how they’re spending their plugged-in time.

The research is clear: too much screen time can lead to a growing list of mental and physical issues and even feelings of loneliness, despite all the virtual connections. As parents, it's easy to feel overwhelmed or unsure of how to help, but it’s important to step in. We have the responsibility to encourage our kids to be mindful of their screen time, set healthy boundaries, and show them there’s more to life than what's happening on their phones.

It’s not about taking technology away, but about teaching balance. Helping our teens develop healthier habits with their devices now can set them up for a more balanced, connected, and happier future. So, let’s be the ones to guide them through this digital age. After all, they’re looking to us to help navigate these waters. Let’s show them how to unplug and connect with the world around us in a real, meaningful way.