Social media, screens and wellbeing

Social media can connect, support and inspire you, and it can also eat your sleep and feed comparison. Experts disagree about how big the risks are, but they agree on practical steps that help you stay in control.

What the evidence says, and where experts disagree

• The US Surgeon General's 2023 advisory reports that up to 95% of 13 to 17 year olds use social media, and about a third say they use it 'almost constantly'.
• The same advisory says young people who spend more than 3 hours a day on social media face double the risk of mental health problems such as symptoms of depression and anxiety, and that average teen use is about 3.5 hours a day.
• The US National Academies' 2023 report reached a more cautious conclusion: there is not enough evidence to say that social media causes changes in adolescent health at the population level.
• The APA's 2023 advisory says social media is not inherently beneficial or harmful. Effects depend on who you are, what you see and how you use it.
• A link between heavy use and poor mental health does not prove which causes which: struggling people may also use social media more. The research is still developing.

The benefits are real

• The National Academies report notes social media can connect young people with friends and family and offer support during bereavement, illness or mental health problems.
• Online communities can support learning, creativity and mentorship (National Academies).
• The APA advises using features that offer support, companionship and emotional closeness, which can help during isolation or stress.
• For students living far from family, video calls and group chats can be a lifeline. The goal is balance, not cutting yourself off.

The main risks to watch

• Comparison: the APA links comparing yourself to others online, especially about appearance, with poorer body image and depressive symptoms. The Surgeon General reports 46% of 13 to 17 year olds say social media makes them feel worse about their body image.
• Sleep: the APA says teenagers should get at least 8 hours of sleep and that screen use within an hour of bedtime is linked to disrupted sleep.
• Time and attention: the National Academies note social media can take time away from sleep, exercise and study, and its distracting power can work against your ability to sustain attention.
• Problematic use: the APA lists warning signs such as being unable to stop when you want to, lying to keep using it and losing out on relationships or school opportunities.
• Cyberbullying and hate: the Surgeon General advises not keeping it secret, not forwarding harmful messages and reporting offensive content. See the Personal Safety module for more.

Set up your phone to work for you

• Decide a daily amount. YoungMinds gives an example of 30 minutes in the morning and 30 in the evening, and suggests using your phone's built-in screen time tools to track and limit it.
• Turn off notifications for most apps and use 'do not disturb', so you check your phone when you choose rather than when it buzzes (YoungMinds).
• Keep devices out of your bedroom if you can (YoungMinds) and stop screens for a while before bed. A cheap alarm clock removes the excuse.
• You do not have to reply to every message instantly. YoungMinds notes that constant checking can increase anxiety and stress.

Curate your feed

• Unfollow or mute accounts that leave you feeling bad about yourself or upset, and follow ones that inspire, teach or make you laugh (YoungMinds).
• Avoid 'doomscrolling' through endless upsetting news. The CDC also recommends regular breaks from news and social media.
• Remember that posts are often staged, filtered or edited and show highlights only (YoungMinds). You are comparing your everyday life with someone else's best moments.
• Algorithms show you more of what you already engage with, creating echo chambers. Seek out other perspectives on purpose (YoungMinds).
• Be selective about what you post: the Surgeon General notes posts are often public and can be stored permanently.

Check in with yourself

• After 20 minutes online, ask: do I feel better, the same or worse than before? Your own answer matters more than any average.
• If you notice you feel worse, change one thing: the time of day, the accounts you follow or the total time.
• Swap some scrolling for in-person time. The APA says online use should not replace in-person interaction.
• If social media is affecting your mood or someone online is upsetting you, tell a trusted friend or adult (Surgeon General).