At a glance
- Devices are a key part of modern life, but spending too much time on screens can affect your health.
- Try to limit screen time (apart from schoolwork) to two hours or less each day.
- Turn off your devices (or switch to flight mode) one hour before bed to get a good night’s sleep.
- Always make sure you know who you are talking to, what you click on, and who can see your posts online.
Screens and social media – the good and the bad
Devices like smartphones are an important part of modern life. They are great tools for school, communicating, learning skills, and even directions. But too much screen time can impact your physical and mental health.
There are only so many hours in the day. If you spend a lot of time on screens, you will have less time for other activities like sports, in-person socialising, schoolwork and sleep.
How can screens and social media impact health?
Mental health
Lots of studies have found a link between screen time and mental health in teens. The results usually show that young people who spend the most time on screens, like their phones, report more signs of poor mental health.
Some of these signs might include feeling:
- deeply sad or anxious
- hyperactive and fidgety
- low self-esteem
- like life is not satisfying.
People bullied online are also more likely to report worse mental health.
The mental health effects of screen time seem to depend on the type. For example, watching TV might have less of an impact on mental health compared to using social media.
Physical health
Spending more time on screens might also have negative effects on your physical health, like:
- less time playing sports and being active
- more time spent lying or sitting down without moving
- trouble sleeping
- eating more food than needed
- eating less nutritious food
- eye strain and dry eyes.
Cyberbullying
Cyberbullying is when someone uses technology to hurt or target another person. It includes:
- sending mean messages
- making online threats
- posting words, pictures or videos to harm someone on purpose.
People who are cyberbullied are more likely to report worse mental health.
Sadly, cyberbullying is very common. If someone is cyberbullying you, it's best to:
- tell a trusted adult, like your parents or a school counsellor
- stop talking to the bully. Don't be afraid to block them, remove them from your contacts and ignore their messages or posts.
You can report cyberbullying content to websites and apps. In Australia, you might want to report it to the eSafety Commissioner.
If you think you might be in danger, call the police (000) immediately.
Sleep and scrolling social media
As a teen, your body and brain are still growing and developing. Good quality sleep plays a key role in these processes. Screen time before bed makes it harder to fall asleep, have a good night's sleep and get enough sleep.
There are a few reasons for this:
- Screen light can delay the release of melatonin – a hormone that helps balance the body's sleep and wake rhythms.
- You might stay up later scrolling social media when you should be asleep.
- Screen time might stimulate your brain.
- Too much screen time might harm your mental health, which can make it harder to fall asleep and stay asleep.
As tempting as it might be to scroll your socials before bed, try to turn off your phone (or switch it to flight mode) an hour before you sleep.
Balancing time online and in-person
Social media is great for connecting people across the globe, but it shouldn't replace in-person catch-ups. Research shows that spending time with friends and family in real life is better than online for your mental and emotional wellbeing.
There are lots of benefits to meeting in person. You can spend time with others outdoors and away from home, be more active, and share experiences with your loved ones. It also helps build skills like communication and resilience.
Plus, some things aren't the same in the digital world. When speaking online, you can't always tell someone's tone when you read their messages. You might not even know who you are talking to.
Tips for balancing screen time with other activities
You don't need to cut out all devices to live a healthy life – you just need to find a balance.
Here are some ways to help you juggle your screen time with other activities:
- Try the 20-20-20 rule to help protect your eyes. Take a break every 20 minutes for 20 seconds when using a screen, and look at something in the distance that's around 20 feet away, or about 6m (metres).
- Limit your screen time (not counting schoolwork) to two hours each day. This limit should factor in gaming, watching TV and scrolling social media.
- Set aside time during the day to get around an hour of exercise.
- Stop using screens one hour before sleep.
- Follow a bedtime routine that does not include looking at a screen.
- Keep devices out of your bedroom overnight if you can. You might want to swap your phone alarm for a separate alarm clock.
How to stay safe online
The online world is not the real world. People can hide their identity, and might not be who they say they are. Unlike things you say in person, things you share online can stay there forever and travel a long way.
Never share personal information with strangers
The best way to protect yourself online is to keep your personal information private. This includes social media, online games, forum websites and chatrooms. Avoid speaking to people you don’t know, and never share your full name, address, location, photos,
or other details with strangers. It's also a good idea to set your social media accounts to 'private' and only add people you have met in person.
Keep your passwords private and your accounts secure
Never share your passwords with anyone – including friends and family – and don't send them in an email or text message, either.
These days, a strong password isn’t enough to keep your data safe. It’s best to set up a few layers of security on your online accounts. Most sites and apps now have ‘multi-factor authentication’ where you get a text or email to confirm you are the one
logging in. Some will even let you use your fingerprint or face ID.
Think before you click
Email links and attachments might not be what they say they are. It's important to stop and think before you click. Both links and attachments could be scams or even viruses designed to steal your information. If an email looks suspicious, it’s best to
delete it.
Check your sources
There’s a lot of information on the internet, and not all of it is true. If you are reading news on social media, it's best to fact-check it with a trustworthy source. For health information, use official sites like hospitals or Australian government
websites. You can also ask a trusted adult for advice.
If something you read doesn’t sound quite right, trust your instincts and don't share it around. Always read posts and articles properly before you pass them on, so you know what you are promoting.
Choose your words carefully
It sounds dramatic, but the words you share online can stay around forever. Before you talk about someone else – even in a private message – stop and think about what could happen if other people found out. Would you be embarrassed or get in trouble?
This applies to public figures, too. It’s not okay to post nasty comments on social media just because the person is well-known or has a lot of followers. If you are not sure, don’t do it.
Things you might be wondering
I don’t like the content I see on my social media feed. How can I change it?
You might hear people talk about ‘the algorithm' – this is a set of programming rules that decides what you see on social media platforms. In theory, an algorithm should show you content you will like. Each social media platform has its own algorithm.
They all work a bit differently, but most change the content you see based on how you interact with it. This includes what you click on and how much time you spend reading or watching content. If you don’t like what you see on social media,
you can unfollow or mute accounts, hide posts or click ‘not interested’ on content you don’t like. If there are things you don’t want to see, apps like TikTok and Instagram will let you block topics or hide posts with certain words.
How do I stop endlessly scrolling on my phone?
Social media apps are designed to keep people scrolling, so it's not easy to break this habit. But the fact that you want to spend less time on your phone is a great start. One of the easiest ways to stop scrolling is by setting up ‘focus mode.'
This will limit your access to selected apps at set times of day. You can also delete social media apps from your phone and only keep them on your computer, so you think twice before opening them.
If it's getting hard to switch off from social media, try having ‘screen-free’ days or times when you turn off all your devices or give them to a loved one. The more you try to break the habit, the easier it will get.
Helpful links
Developed by The Royal Children’s Hospital (RCH); medical review by the Adolescent Medicine department. Created with advice from the RCH Health Literacy Youth Advisory Committee.
Reviewed August 2025
Speak with a doctor for up-to-date and personalised medical advice.