Morgan Hagner, PsyD, Post-Doctoral Fellow
Teen screen time and mental health are closely linked, but the impact depends less on total hours and more on how and why teens use screens. A values-based approach—grounded in cognitive behavioral principles—can help teens make more intentional, healthy choices about their digital habits.
In my role as a mental health professional, I often ask my teen and young adult clients about screen time, many of whom report anywhere between eight and sixteen hours of screen time per day. Parents and providers often focus on what young people are doing on their phones—socializing, shopping, gaming, and scrolling—and express concern about the negative impacts. I suggest a different question: What are they not doing?
What Is the Impact of Screen Time on Teens?
Excessive screen time can displace meaningful activities that contribute to well-being: connecting with others, pursuing goals, exercising, sleeping well, and engaging in hobbies that contribute to a sense of purpose and belonging.
According to the Pew Research Center (2024), nearly 75% of teens at least sometimes feel happy or peaceful when they are without their phones. These findings suggest that disconnecting from phones may offer emotional relief and opportunities to reconnect with what is most important.
How Can Values Guide Teen Screen Use?
Cognitive Behavior Therapy (CBT) emphasizes values and aspirations in service of meeting goals, whether they are goals relating to relationships, behaviors, occupations, or hobbies. Simply put, values are the things we care most about, and aspirations are the grand hopes we have for our lives—who we want to be, where we want to go, and what we hope to do. Research shows that youth and young adults aged 14-24 are more likely to show improvements in their mood when their behavioral changes are rooted in goals relating to their values (Malik et al., 2021).
CBT therapists work with clients to evaluate their thinking, respond to unhelpful thinking processes, overcome barriers, and build skills that help them live a life aligned with their values. This includes exploring the impacts of phone use and identifying what clients truly care about.
How CBT Helps Teens Build Healthier Habits: A Client Example
I worked with a 17-year-old girl who struggled with low mood and frequent phone use, especially during times when she felt bored or overwhelmed. We explored her values (being active, social, and accomplished) and aspirations (which included having longstanding friendships and a successful career in journalism). Later, we explored the impact of her current 14-hour-per-day screen time and how it conflicted with her goals.
To address her unhelpful thinking related to her phone use and help her build more adaptive habits, she created a personalized reminder:
“If I have the urge to scroll on my phone instead of going for a walk with my sister, I’ll remind myself that scrolling on my phone keeps me from feeling accomplished and connected. I’ll ultimately feel a lot happier and more productive if I walk because it’s more aligned with my goals of being active and staying connected to people I care about.”
It’s often not enough to implement strategies that promote behavior change. Following up and helping clients draw positive conclusions about their successes, no matter how small, can help them clarify how their actions align with their values and keep the momentum going. When my client reported at her next session that she went for a walk instead of scrolling on her phone, I made sure to ask: “What was the best part about going for a walk? How did you feel while it was happening? What does the fact that you were able to put your phone down and go for a walk say about your ability to achieve your goal of being active?” Helping her draw conclusions about her experience provided evidence to support the idea that her excessive phone use was conflicting with her values—and that she was strong enough and motivated enough to make desired changes.
The cumulative impact of phone use has become increasingly clear, with significant effects on attention, relationships, and mental health. Helping teens and young adults reconnect with their values and aspirations can guide intentional behavior change, increase motivation, and support lasting, meaningful changes. As clinicians, we have a unique opportunity to help clients reclaim their time, reflect on their habits, and align their lives with what truly matters to them.
References:
Pew Research Center. (2024, March 11). Methodology: Teens and parents survey.
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