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Approved and verified accurate by the Counseling Faculty of the College of Humanities and Social Sciences on Dec. 30, 2025.
The views and opinions expressed in this article are those of the author’s and do not necessarily reflect the official policy or position of Grand Canyon University. Any sources cited were accurate as of the publish date.
Breaking screen addiction starts with understanding why our devices have such a strong pull, and how small, intentional changes can help restore balance. In this blog, Dr. Melissa Galica, instructor in the College of Humanities and Social Sciences, shares expert insights on recognizing unhealthy patterns and building healthier digital habits. Her guidance can help you take practical steps toward regaining focus, presence and control in your daily life.
In this digital age, we are constantly surrounded by screens. Tablets, computers, TVs and, of course, our smartphones provide us with unlimited access to a number of screens at almost any time. However, this limitless access has set us up for a phenomenon known as screen addiction. Screen addiction occurs when a person excessively uses technology to the point where they have become dependent on it. It is a compulsive need to use electronic devices regardless of any negative consequences from work, school or relationships.(See disclaimer 1)
An "addiction" is not just unhealthy use or overuse. It is often characterized by a cycle of behaviors, some of which include:(See disclaimer 2)
Recent data has estimated that children eight to 12 years of age spend four to six hours a day looking at screens. This number increases to nine hours a day for teenagers.(See disclaimer 2) With excessive usage comes the concerns associated with any type of addiction. What are the negative impacts of this behavior? How is it affecting younger generations and mental health? These are only a few reasons why discussing how to break screen addiction is becoming increasingly important for all generations to understand.
The threshold to classify a screen addiction may not be the same for everyone. As Dr. Galica explains, "it's not about how much time is spent, but how compulsively it's used."
Some common physical signs of screen addiction in adults and teens include:(See disclaimer 1)
Mental and psychological effects of screen addiction include:(See disclaimer 1,2)
Dr. Galica adds additional consequences of screen addiction, stating that it can "dull emotional resilience, fragment attention and replace embodied relationships with curated illusions." She further discusses that when "connection" increases through screens, "Sleep suffers. Academic performance declines. And perhaps most concerning: the ability to be present with self, with others, with God begins to fade."(See disclaimer 7)
It's worth questioning why this phenomenon takes place and what it is about screens that makes them so addictive. It's essential to understand the reasons why users constantly reach for their screens to better recognize the causes and shape our own behavior. According to Dr. Galica, young adults often "turn to screens to numb anxiety, escape loneliness or avoid failure." She adds that "Social media amplifies comparison and validation-seeking, while academic pressures encourage students to engage in digital multitasking, which fragments their attention."(See disclaimer 5)
Mobile technology provides us with high levels of interaction, constant stimulation and instant gratification. Our brains are constantly receiving input through browsing social media, viewing notifications, responding in group texts or partaking in gaming entertainment — only a few activities we engage in via screens.
When we partake in these activities, our brain's dopamine reward system is activated, leading to a lack of impulse control. Essentially, our brain wants us to repeat this activity over and over again to continuously trigger that reward system; however, it is unable to reach a point of satiation, leading to addictive behaviors we feel we cannot control.(See disclaimer 1)
Dr. Galica further explains this reward system: "Neuroscience shows us that chronic screen overuse alters the brain's reward circuitry. Dopamine floods from likes, wins or scrolling novelty desensitizes the system, making everyday joys feel dull by comparison. The prefrontal cortex, responsible for impulse control and emotional regulation, struggles to keep up. Over time, this can lead to mood swings, irritability and a diminished capacity to tolerate boredom or distress."(See disclaimer 6)
An interesting note to consider with these psychological symptoms is that they may be conversely related to screen addiction, meaning they may be a contributor as well as an effect. For example, individuals who are socially isolated may turn to screens as a means of coping with their social isolation. Those who have trouble sleeping may stay on their phones late throughout the night to pass the time. These behaviors may, in turn, exacerbate the negative effects.(See disclaimer 2 )Dr. Galica supports this, adding that, "For some, screens become both a shield and a sedative, offering control in a world that feels overwhelming.”
Breaking screen addiction can be much easier said than done. With screens woven into various aspects of our everyday lives, it’s almost impossible to avoid them altogether. That is why it’s essential to learn how to set limits and adopt digital detox strategies when necessary.
Studies suggest setting limits of 30 minutes to one hour of personal screen time per day to gain the most benefit from this practice.(See disclaimer 1) However, this may be a drastic change from the norm for most screen addicts and may not always be a practical initial goal. Establishing some boundary of sorts is a good first step to decreasing screen time and focusing on more important life matters. Dr. Galica adds that “boundaries aren’t about deprivation; they’re about liberation, making space for what truly nourishes.”
Taking three to four-hour breaks from screens can also encourage a healthy relationship with your devices.(See disclaimer 1) Many smartphones have the capability to set limits within the device, which will consequently block or close the restricted application after that time is reached. This can help encourage breaks from devices as you work toward decreasing screen time.
A digital detox is a more extreme approach toward managing one’s screen addiction. This does not necessarily mean avoiding screens altogether; a digital detox occurs when a person disconnects from their screens for a defined period of time.(See disclaimer 3) For example, this may look like putting your phone away before you go to bed or not using your phone for personal use during worktime. Studies have shown that while initially, digital detox is often met with apprehension, many participants find the experience manageable and possibly even pleasant.(See disclaimer 3) This often leads to positive changes in addictive behaviors, lessening the negative effects of screen addiction.(See disclaimer 3)
One key piece of advice for those looking to break screen addiction, according to Dr. Galica, is to “start small.” She encourages screen users to “designate sacred spaces such as mealtimes, morning routines and Sabbath hours as screen-free zones. Replace passive scrolling with intentional connection: take a walk with a friend, write a handwritten note or spend a moment in prayer.”
It’s important to be practical with expectations for reducing screen usage and to also recognize and potentially treat other behaviors or conditions associated with the heightened use. This is why starting small is a good place for everyone to begin, regardless of where they are in their journey with addiction.
Because screen addiction often follows the same patterns as other kinds of addictions, many of the treatment options are similar. Options such as family, group or individual counseling may be useful in increasing awareness, recognizing triggers and applying strategies, as well as acknowledging the feelings of the user and those affected by their behavior.
Other counseling techniques that target reframing thinking patterns may also prove helpful. Dr. Galica adds that: "Effective treatment blends structure with compassion. Cognitive behavioral therapy helps clients identify triggers and reframe thought patterns. Motivational interviewing builds intrinsic motivation for change. Mindfulness practices restore presence and body awareness.”
Treatment strategies that work will vary from individual to individual. It's important to explore different options to find the best fit. In addition to these options, incorporating lifestyle changes and implementing digital detox strategies can help individuals feel supported, empowered and optimistic as they navigate their screen addiction.
Our post-pandemic society and advances in technology have heavily contributed to the risk of screen addiction;(See disclaimer 2) however, it is possible to prevent it and create healthy digital consumption habits. As stated by Dr. Galica, “Screens are woven into the fabric of daily life; used for learning, connecting and creating.” When trying to establish a balance with screen usage, she shares how “the challenge lies not in demonizing screens, but in discerning when they serve as a means of connection versus when they substitute for it.”
Finding balance and preventing overuse lies in acknowledging what exactly you look to your screens for and trying to gear your use of tech “to serve your life, not consume it,” per Dr. Galica. Rather than looking to your screens for distraction, look to them for renewal, growth and connection.
Some healthy screen consumption habits include:(See disclaimer 4)
"When someone feels unable to stop, when their relationships, sleep or sense of self begin to erode, we're no longer talking about everyday use. We're witnessing a behavioral addiction — one that mimics substance misuse in its grip on the brain's reward system and its erosion of volitional control."
"Don’t aim for disconnection, aim for reconnection. Reconnect with your body, your breath, your loved ones and your purpose. Let your screen boundaries be a doorway back to what matters most."
"At GCU, where faith and psychology intertwine, students are uniquely positioned to lead this conversation with both clinical wisdom and spiritual depth."
In today’s hyperconnected world, knowing how to break screen addiction is more important than ever. As technology continues to shape our lives, compassionate counselors and psychologists play a key part in helping find balance between online and offline worlds. Through education and self-awareness, you can learn to guide others toward healthier digital habits and stronger emotional well-being.
When discussing how Grand Canyon University’s programs can help students prepare to address challenges such as screen addiction, Dr. Galica explains: “Students in counseling and psychology must become fluent in the digital landscape their clients inhabit. That means studying behavioral addictions, yes, but also practicing digital discernment in their own lives. It means asking theological questions about embodiment, attention and presence. And it means modeling the very boundaries they’ll one day help others build.”
Explore our psychology and counseling programs and prepare to help others understand screen addiction and overcome challenges.
Break screen addiction by setting clear limits, creating tech-free zones and replacing mindless scrolling with healthier habits. Small, consistent changes help you regain balance, stay present and build a healthier relationship with your devices.
