There’s no one-size-fits-all number, but

 

There’s no one-size-fits-all number, but more than 2–4 hours of recreational screen time per day (outside of work or school) is often considered “too much”—especially if it starts to negatively affect your health, sleep, or relationships.

Here’s what to watch out for:

📉 Mental health issues – Excessive screen time (especially on social media) is linked to anxiety, depression, and low self-esteem.
😴 Sleep disruption – Blue light before bed can suppress melatonin and delay sleep.
🪑 Physical effects – Too much sitting and screen use can lead to headaches, neck/back pain, and eye strain (a.k.a. “computer vision syndrome”).
🙅‍♀️ Social impact – If screens replace in-person time or real-world activities, it may affect emotional development or relationships.
🚸 Kids & teens – Experts suggest no more than 1–2 hours of recreational screen time per day for school-age children.

✅ Instead of obsessing over a number, focus on screen quality, timing, and balance. For example:

• Is it active (learning, connecting) or passive (doomscrolling)?

• Does it interrupt sleep or movement?

• Is it replacing meaningful experiences?