Technology plays a major role in everyday life. We rely on our screens to communicate with family and friends, browse social media, stream videos, do work and homework, and stay informed about what is happening around us. Our devices can help keep us connected and make life easier. However, they can also consume our days as we spend more hours in front of a screen than we realize.
Mental health is a vital part of our overall health and well-being, shaping how we think, feel, manage stress, and relate to others. Maintaining psychological balance integrates caring for our body by getting proper sleep, establishing strong social bonds, spending time outdoors and being active. Although technology can add convenience and entertainment to daily life it should complement rather than replace healthy habits.
Technology and Mental Health
Social media allows people to communicate and connect with family and friends, share experiences, and find information. This constant connectivity has become a normal part of everyday life. It is especially common among young people, which has led to growing interest in how social media use can affect mental health (Agyapong-Opoku et al., 2025). With so many people using social media daily, understanding its effects on mental health is crucial.
One of the major concerns of social media use is social comparison. Most social media posts reflect positive feelings and life experiences: vacations, accomplishments, relationships, fun experiences, and include photos that have been edited or carefully selected. As one study explains, users are “constantly exposed to the carefully curated content of others” (Nor Nor et al., 2025). Constant exposure to these ideal snapshots of other people’s lives makes it easy to compare them to our own lives. This may lead people to believe that everyone else is doing better, looks better, or has a more exciting life. Research has found a connection between social comparison on social media and diminished mental health in young adults, including lower self-esteem and more depressive symptoms (Le Blanc-Brillon et al., 2025).
Spending too much time on social media can also be connected to anxiety, depression, loneliness, sleep problems, and compulsive behaviors (Silva et al., 2025). Additionally, there can be pressure to gain social validation through likes, comments, and followers. When a post does not receive the attention that someone expected, it can lead to disappointment or self-doubt. Constantly seeing negative news, arguments, or cyberbullying can also become stressful (Agyapong-Opoku et al., 2025).
Social media can also consume hours meant for other life activities. It is not uncommon for someone to plan to spend a “few minutes” scrolling and then realize hours have passed. Technology overuse can lead to reduced physical activity, outdoor exposure, time spent with family and friends, hobbies, and sleep time.
This doesn’t make technology bad, social media can help people stay connected, find support, express themselves, and access information. Research has also found that social support can help reduce some of the negative effects associated with social media addiction among college students (Cai et al., 2026). The goal is not to eliminate technology, but to prevent screen time from replacing other healthy activities.
Step Outside and Get Moving
One of the easiest ways to take a break from technology is to simply go outside. It could be taking a walk around the neighborhood, going on a hike, riding a bike, playing a sport, working in the yard, or sitting in the warm sun. Even simple activities give us an opportunity to put our phones down and focus on what is happening around us.
Research has found that spending time in nature can have positive effects on mental health. A 2024 meta-analysis found that nature exposure was associated with lower levels of depression and stress and improvements in mood and quality of life among adults with symptoms of mental illness (Bettmann et al., 2024). The researchers also found that the benefits varied depending on the amount and type of nature exposure, which means there is not one single way to spend time outside that works for everyone (Bettmann et al., 2024). Even short periods of time outside can provide a refreshing break from our screens.
Being outside can also be a good opportunity to exercise. Exercise is not limited to spending time at the gym. Walking, hiking, swimming, biking, playing basketball, or working in the yard can all get us moving. Adults are encouraged to get at least 150 minutes of moderate physical activity each week, along with muscle-strengthening activities at least two days a week. However, some activity is better than none, and it does not all have to happen at once (Centers for Disease Control and Prevention, 2025). Physical activity is important for both physical and mental health. The key is finding an exercise that you enjoy, which makes it easier to incorporate movement into your daily routine.
Making Time for People
Technology can enhance communication and connection with others. You can text a friend, send an instant message, comment on a post, or video chat with someone who lives far away. While these are all useful ways to stay connected, they shouldn’t replace in-person social interactions. Social media can provide support and connection, but there is something special about sitting down with someone, having a conversation, laughing together, or spending face-to-face time together.
Making time for people does not have to be difficult. Share a meal with your family, take a walk with a friend, play a game with your kids, or put your phones away and talk. While these moments seem small, they build lasting connections that can protect our mental well-being (Cai et al., 2026).
Don't Forget About Sleep
Sleep is another aspect of our health that can be disrupted by the overuse of technology. Excessive social media use has been associated with sleep disturbances (Silva et al., 2025). It is recommended that adults get seven hours of sleep each night, according to the Centers for Disease Control and Prevention (2024). One simple way to improve our sleep habits is to create some distance between ourselves and our phones at bedtime. Placing your phone aside before bed allows your mind to slow down before going to sleep, instead of ending the day by scrolling through one last video or post.
Finding a Better Balance
Technology is here to stay as a valuable part of everyday life, helping us communicate, learn, work, and stay connected. The key is balance: making sure that technology doesn’t consume all our free hours.
A balanced day might mean spending time on your phone, then putting it down to go for a walk. It might mean watching a movie but also getting outside. It means texting a friend but also planning to meet them in person. It means using your phone during the day and unplugging when it’s time for bed. Small changes can make a big difference. The next time you realize you have spent too much time on a screen, make an adjustment. Step outside, go for a walk, take some time to exercise, get some sleep, call a friend, or spend time with your family.
The goal is not to eliminate the way we use technology, but to become more aware regarding screen time. Technology has a clear place in our lives, but so do the experiences technology cannot replace. Finding that balance allows us to protect both our mental and physical well-being.
References
Agyapong-Opoku, Nadine, et al. “Effects of Social Media Use on Youth and Adolescent Mental Health: A Scoping Review of Reviews.” Behavioral Sciences, vol. 15, no. 5, 2025, p. 574.
https://pubmed.ncbi.nlm.nih.gov/40426351/
Bettmann, Joanna E., et al. “How Does Nature Exposure Affect Adults With Symptoms of Mental Illness? A Meta-Analysis.” International Journal of Mental Health Nursing, vol. 33, no. 6, 2024, pp. 1889–1907.
https://pubmed.ncbi.nlm.nih.gov/39209768/
Bettmann, Joanna E., et al. “A Systematic Review and Meta-Analysis on the Effect of Nature Exposure Dose on Adults with Mental Illness.” Behavioral Sciences, vol. 15, no. 2, 2025, p. 153.
https://pubmed.ncbi.nlm.nih.gov/40001784/
Cai, Fuyao, et al. “The Impact of Social Media Addiction on College Students’ Mental Health through Social Support and Resilience.” Scientific Reports, vol. 16, no. 1, 2026, p. 5087.
https://doi.org/10.1038/s41598-026-35779-w
Centers for Disease Control and Prevention. “Adding Physical Activity as an Adult.” CDC.
https://www.cdc.gov/physical-activity-basics/adding-adults/index.html
Centers for Disease Control and Prevention. “Improve Your Emotional Well-Being.” CDC.
https://www.cdc.gov/emotional-well-being/improve-your-emotional-well-being/index.html
Le Blanc-Brillon, Justine, et al. “The Associations between Social Comparison on Social Media and Young Adults’ Mental Health.” Frontiers in Psychology, vol. 16, 2025, p. 1597241.
https://pubmed.ncbi.nlm.nih.gov/40861344/
Nor Nor, Fariza M., et al. “The Role of False Self-Presentation and Social Comparison in Excessive Social Media Use.” Behavioral Sciences, vol. 15, no. 5, 2025, p. 675.
https://pubmed.ncbi.nlm.nih.gov/40426453/
Silva, Mihini, et al. “Social Media Usage and Mental Health Outcomes among University Students: A Systematic Literature Review.” Sri Lanka Institute of Information Technology, 2025.
https://viduketha.nsf.gov.lk/items/898e94bd-1c79-4e0a-a834-4a09b74ee5ca
Author
Kyson Atkin, Extension Intern and Cindy Nelson, Extension Professor