Finding Balance in a Digital World

For many teens, smartphones and social media are a big part of daily life—helping you stay connected, entertained, and informed. But without healthy boundaries, too much screen time can impact mental health, sleep, focus, and overall well-being.

Whether it’s setting limits, practicing mindful scrolling, or knowing when to take a break, small changes can make a big difference in protecting mental health and well-being.

Let’s find the right balance together!

Social Media and Youth Mental Health

Social media is a huge part of life for many young people—it’s a place to connect, share, and stay informed. But constant scrolling, comparisons, and online pressure can also take a toll on mental health. Learning how to use social media in a way that supports your well-being can make all the difference.

What children and youth can do:

  1. Reach out for help. If you or someone you know is being negatively affected by social media, reach out to a trusted friend or adult for help. If you or someone you know is experiencing a mental health crisis, call or text 988 for immediate help.

  2. Create boundaries to help balance online and offline activities.

  3. Develop protective strategies and healthy practices for your own social media use.

  4. Be selective with what you post and share online and with whom, as it is often public and can be stored permanently.

  5. Protect yourself and others from cyberbullying or other forms of online harassment and abuse:

    1. If you or someone you know is the victim of cyberbullying or other forms of online harassment and abuse, don’t keep it a secret.

    2. Protect others by not taking part in online harassment or abuse. Avoid forwarding or sharing messages or images, tell others to stop, and report offensive content.

What parents and caregivers can do:

  1. Create tech-free zones and encourage children and adolescents to foster in-person friendships.

  2. Model responsible social media behavior.

  3. Teach children and adolescents about technology and empower them to be responsible online participants at the appropriate age.

  4. Report cyberbullying and online abuse and exploitation.

  5. Work with other parents to help establish shared norms and practices and to support programs and policies around healthy social media use.

SOURCE: U.S. Department of Health and Human Services

Smartphone Addiction

According to the Pew Research Center, 95% of US teens report having access to a smartphone, and around 45% claim to be online almost constantly.

Living Online

According to Health and Human Services, up to 95% of young people aged 13-17 report using a social media platform. Nearly two thirds of teenagers report using social media every day.

Tips for Reducing Screen Time and Protecting Your Mental Health

In today's digital world, screens are everywhere—phones, tablets, laptops, and TVs. While technology keeps us connected and informed, too much screen time can take a toll on mental health, sleep, and overall well-being. The good news? Small changes can make a big impact. Here are some practical tips to help you find a healthy balance with screen time.

Set Boundaries and Stick to Them

  • Create tech-free zones – Keep screens out of the bedroom and other relaxation spaces.

  • Establish screen-free times – Set rules like no screens during meals or an hour before bed.

  • Use app limits and downtime settings – Many phones have built-in tools to help manage usage.

Prioritize Real-Life Connections

  • Schedule offline activities – Make time for hobbies, exercise, or in-person hangouts.

  • Be present in social settings – Put your phone away when spending time with family and friends.

  • Replace scrolling with real interactions – Call or meet up with friends instead of messaging.

Manage Notifications and Distractions

  • Turn off non-essential notifications – Reduce the urge to constantly check your phone.

  • Use "Do Not Disturb" mode – Set quiet hours to focus without interruptions.

  • Move distracting apps off your home screen – Make them harder to access mindlessly.

Make Sleep a Priority

  • Avoid screens before bed – The blue light from screens can interfere with sleep.

  • Charge your phone outside the bedroom – Use an actual alarm clock instead.

  • Use night mode or dim settings – If you must use a screen, reduce brightness and blue light.

Be Mindful of Your Screen Habits

  • Track your screen time – Awareness is the first step toward change.

  • Ask yourself why you’re scrolling – Boredom? Stress? Find healthier ways to cope.

  • Take regular breaks – Use the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

Reducing screen time doesn’t mean giving up technology—it’s about using it more intentionally to support your mental health and well-being. Start with small steps and build healthier digital habits over time!

SOURCE: NAMI

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