Too much screen time can heighten stress, disrupt sleep, and affect bipolar symptoms. Here’s how to unplug and reset.
Are we too attached to our digital devices?
That question has been debated for nearly as long as the iPhone has been around, giving rise to the first National Day of Unplugging in 2010. (The next one begins at sundown on Friday, March 6, 2026, and lasts 24 hours.)
At first, the conversation centered around stress — specifically, how cell phones and home computers started encroaching on personal time and how being constantly connected was taking a psychological toll.
These days, that’s more relevant than ever, given all the mobile access available on smartphones, laptops, and tablets. Meanwhile, Facebook and other social media sites spawned a social media world of all-consuming blogs, posts, and news feeds.
These days, that’s more relevant than ever, given how seamlessly our lives are tethered to screens — from work laptops to smartphones and tablets. Social media platforms like Facebook paved the way, but now TikTok, Instagram, and YouTube Shorts keep us endlessly scrolling, comparing, and consuming. What began as a tool for connection has evolved into an always-on digital world that can easily overwhelm the mind — especially for those managing bipolar disorder.
The Growing Concern Over Problematic Smartphone Use
Researchers are increasingly documenting what they call problematic smartphone usage (PSU) — a pattern of excessive phone use that’s linked to anxiety, depression, and sleep disruption.
A recent narrative review found that PSU is associated with conditions such as anxiety, depression, and insomnia — often driven by fear of missing out (FOMO), social comparison, and cognitive overload. The effects go beyond mood: PSU can impair cognitive function, academic performance, and even social connections, particularly among teens and young adults.
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Although “mobile phone dependence” isn’t an official diagnosis, it’s inspired a new vocabulary:
- Nomophobia: the fear of being without your phone
- Textiety: the anxiety that comes from not receiving texts or replies
- FOMO: fear of missing out, especially on social content or connections
Some studies suggest a link between psychiatric diagnoses and increased risk of nomophobia. In one study of 1,400 university students in Iran, individuals with mood or anxiety disorders were more likely to show signs of problematic smartphone dependence.
That’s especially important for those living with bipolar disorder, since anxiety is a common co-diagnosis — and both conditions may amplify vulnerability to digital overuse.
While it’s easy to fall into patterns of overuse, small, intentional changes can make a big difference. Try these five ways to create healthier boundaries with your devices.
1. Avoid Blue Light, Especially Before Bedtime
Computers, tablets, smartphones, and flat-screen TVs give off “blue light,” or wavelengths in the blue band of the visible light spectrum (as in the rainbow). Blue light is a major cue for biological processes known as circadian rhythms — and science has found that people with bipolar disorder tend to be especially sensitive when those rhythms go off-beat.
Case in point: Melatonin, a hormone that rules our sleep-wake cycle. The pineal gland produces melatonin in an ebb-and-flow cycle synced to sunlight, the major source of blue light.
Lower levels of melatonin leave us more alert, while higher levels ease us toward sleepiness. In nature, the coming of daylight dials down the pineal gland so that we’re ready to be up and about. Melatonin production picks up again as the day wanes, preparing us for a good night’s rest.
In modern life, however, using digital devices in the evening extends exposure to blue light and interrupts the body’s normal progression toward sleep. And good sleep, of course, plays a fundamental role in managing bipolar disorder.
“People with bipolar disorder tend to have very disrupted circadian rhythms and disrupted sleep patterns, so anything that disrupts it further is going to be worse for them,” says Colleen A. McClung, PhD, a professor of psychiatry and clinical and translational science at the Center for Neuroscience at the University of Pittsburgh School of Medicine.
“If you’re not sleeping and you don’t have good, steady circadian rhythms, you’re more susceptible to any type of mood disturbance, either manic or depressive,” she adds.
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There’s some evidence that eyewear tinted to filter blue light may be protective. In a small study of individuals hospitalized for mania, those who wore the tinted eyewear while using their phone scored 14 points lower on a mania rating scale after one week than a comparison group who wore glasses with clear lenses.
If reading on your tablet is part of your bedtime routine, try listening to audiobooks, podcasts, or meditation apps instead. Or go radical and pick up a printed book or magazine, since sleep experts recommend keeping devices out of the bedroom altogether.
Quick Tips for Limiting Blue Light Exposure at Night
- Set night filters on your devices to reduce blue light exposure in the evening.
- Turn off screens an hour before bedtime.
- Get outside in the morning to help your circadian rhythms reset.
2. Avoid Emotional Triggers While Scrolling
When you’re adrift in the sea of 24/7 information and entertainment, there’s no telling when a rogue wave may upend you — an unfortunate scene in a TV show, an upsetting newsfeed, or a controversial comment on social media.
The risk only escalates when material taps into unhappy or traumatic memories.
Michelle Y., a mental health writer and advocate, notes that TV scenes taking place in psych wards or depicting characters in the midst of a destructive mood episode can be challenging to watch when you’ve been through it.
“Save them for when you’re feeling strong, not when you’re vulnerable or in the middle of going weeks without sleep or experiencing psychosis,” she advises.
Michelle curates her viewing content as a general rule to protect her emotional balance.
“I try to avoid television or entertainment that might be triggering,” explains Michelle, who has developed strong self-care habits over 20 years of living with bipolar 1 disorder.
It may seem like watching a comedy would be a guaranteed mood-lifter, but even that can backfire for Michelle when she’s in a depression.
“It’s difficult to find anything funny, so you end up beating yourself up for not getting the jokes,” she says.
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At the opposite end of the spectrum, some media consumers immerse themselves in distressing material.
“You’ve probably heard [of] Doom scrolling — endlessly scrolling your social media feed to see the negative stuff out there,” says Ken Yeager, PhD, director of the Stress, Trauma and Resilience (STAR) program and a professor in the department of psychiatry at Ohio State University Wexner Medical Center.
Dr. Yeager says spending too much time in that headspace can make the world seem like “a less safe place.” In a national survey of 2,000 people commissioned by the Wexner Center, 56 percent reported trying to change their screen habits due to the negativity they experienced.
Because the human brain evolved to be especially alert to threats, negative content has a stronger emotional impact than feel-good information.
“We’re hardwired to see the negative because that helps with survival, but it can take a toll by dragging down your mood, self-worth, and view of yourself in the world,” Yeager says.
“The negative screams at you, but the positive only whispers. You really have to teach yourself how to hear the whisper.”
Quick Tips for Healthier Scrolling
- Be conscious of the emotional cost of staying informed and connected.
- Give yourself a break from platforms that are particularly heavy.
- Set limits on time spent scrolling through negative content and set an alarm to enforce them.
- Make conscious choices about entertainment that is less likely to be triggering for you.
3. Don’t Let Social Media Shape Your Self-Image
Not all negative screen time comes from distressing news. Sometimes, seeing other people’s curated posts — happy families, perfect homes, lavish vacations — can have a negative backlash.
Critical self-judgment and low self-worth can be aspects of the depressive mind, which doesn’t help when plunging into an environment that seems made up of shiny, happy people.
That’s why Reno, Nevada resident Amanda G. calls social media her enemy. Comparing herself to what she sees is a huge trigger for her bipolar depression.
“It affects me big-time,” says Amanda, who was diagnosed with bipolar 2 disorder in 2017. “I can go from having a good day to having passive suicidal thoughts just from being on social media.”
To safeguard her mood, Amanda strictly limits screen time: She allows herself just 15-minute blocks online and enforces a social media ban after 8 p.m. on weekdays and entirely on weekends.
RELATED: Ask the Doctor: Using Mindfulness to Cope With News Anxiety
Emily V., of Newark, Delaware, takes a more selective approach. Once a successful computer programmer, she’s now on disability due to bipolar and a congenital bone disorder. In addition to her job, she lost her marriage and her extended family of in-laws.
“I don’t want to feel bad about the fact that I did have a really successful career and now I’m going in a different direction,” she says.
Rather than cutting screens out entirely, Emily uses technology in meaningful ways. She volunteers as a tech expert for her church, hosts a lunch group, and leads a book club — all online.
Her example shows that with intention, screen time can support connection, purpose, and self-esteem.
Quick Tips To Protect Your Self-Worth Online
- Notice when you’re engaging in negative self-talk or unfair comparisons.
- Remind yourself that social media is a curated, filtered version of reality
- Focus your screen time on creativity, learning, or connecting with your values.
4. Make Screen Breaks Part of Your Routine
Sometimes it’s not just what you’re watching or reading — it’s how much time you spend glued to a screen. Extended time on phones, tablets, or computers can lead to less movement, disrupted sleep, and fewer real-life interactions — all of which can worsen mood symptoms.
Michelle has recognized the pattern herself. “For me, what I’ve noticed is that too much screen time or inactivity can lead to depression,” she says.
Researchers back this up. One study of male college students found that internet use was associated with higher levels of depression, anxiety, loneliness, and impulsivity. Another study found a significant link between depression and spending four or more hours daily watching TV or using a computer.
There are some questions as to whether excessive screen time causes depression, or whether people who are depressed tend to retreat to screens. The same is true for mania, notes Grace Dowd, LCSW, a psychotherapist in Austin, Texas.
“With bipolar disorder, it’s a chicken-and-egg situation,” she says. “Did you stay up all night scrolling because you were already manic, or did staying up all night scrolling and not sleeping send you into a manic episode?”
Mania can make screen time especially risky. Online impulsivity may lead to overspending, posting without filters, or getting drawn into social media arguments — all of which can leave you with regret when your mood shifts again.
One strategy: Initiate a “screen fast” when you sense your mood escalating. It can serve as a buffer before things spiral.
Quick Tips for Managing Screen Time and Mood
- Try being “unavailable” for stretches — like in the pre-smartphone days.
- Leave your phone behind during short walks or outdoor chores.
- Challenge yourself to a day without social media.
5. Be Selective About What Deserves Your Attention
One example of our shift to screen absorption: When the first iPhone came out in 2007, chewing gum sales reportedly dropped because people were no longer glancing around in grocery lines — but staring at their phones instead (as reported by The Economic Times). It’s an observation that stuck with Dowd, who encourages a more mindful relationship with our devices.
Smartphones have become the go-to boredom buster. We reach for them while waiting at red lights, in grocery lines, or between tasks — often without thinking.
Dowd would love for people to be more mindful of when and how they use their phones.
“Every time you pick up your phone, notice what you’re looking for and ask, ‘Is it going to bring me feelings of connection or happiness or draw me further away from that?’” she suggests.
Staying glued to devices can keep us from the quiet moments that help us reset — like spending time outside, being with loved ones, or simply sitting still.
RELATED: Why a Positive Mindset Matters With Bipolar
Dowd notes that constant distractions take away from what she calls “accumulating positives” — small, meaningful moments like feeling the sun on your skin or watching birds in the backyard.
Amanda, who is usually strict about limiting social media, admits that she sometimes slips into escapism when she’s emotionally overwhelmed.
“I just use the screen time to numb everything that’s going on, so I really have to be cognizant when that happens and try to prevent it,” she says.
Turning on the TV when she’s in a low place can lead to hours of passive viewing, which leaves her feeling worse — not better.
The key is noticing the why behind your screen time. Are you genuinely taking a break, or avoiding something difficult?
While distraction can be a helpful coping tool in the moment, passive scrolling or binge-watching often lacks the emotional lift that comes from more active or nourishing alternatives — like journaling, walking, or reaching out to someone you trust.
Quick Tips for Using Screens More Mindfully
- Mute non-urgent notifications that constantly pull your attention.
- Avoid using your phone during meals, conversations, or outdoor time.
- Check in with yourself: Is this helping me feel better, or just numbing?
- Consider replacing screen time with something that feeds your well-being — even something small.
Editorial Sources and Fact-Checking
- No Time to Kill: How the Smartphone Is Pushing Chewing Gum Out of Fashion. The Economic Times. (India) July 5, 2017.
- Ndayambaje E et al. The Psychopathology of Problematic Smartphone Use (PSU): A Narrative Review of Burden, Mediating Factors, and Prevention. Health Science Reports. May 22, 2025.
- Alavi SS et al. Addictive Use of Smartphones and Mental Disorders in University Students. Iranian Journal of Psychiatry. April 2020.
- Henriksen TEG et al. Blue-Blocking Glasses as Additive Treatment for Mania: A Randomized Placebo-Controlled Trial. Bipolar Disorders. May 26, 2016.
- Zhang Y et al. Impulsivity, Social Support, and Depression Are Associated With Latent Profiles of Internet Addiction Among Male College Freshmen. Frontiers in Psychiatry. March 25, 2021.
- Madhav KC et al. Association Between Screen Time and Depression Among US Adults. Preventive Medicine Reports. August 2017.
UPDATED: Printed as “Digital Detox,” Winter 2021