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We’ve all heard the warnings about too much screen time for kids, but what about the grown-ups? Between long hours at the computer for work, streaming our favorite shows, and endlessly scrolling through social media on our phones, many of us spend the majority of our day glued to a screen.

A few years ago, the average for adults was 11 hours a day. Since the pandemic, that number has skyrocketed to a staggering 19 hours a day. Sound familiar? With about a third of adults reporting that they’re online “almost constantly,” it’s time to ask: how much is too much?

So, what’s the big deal? While there isn’t a single magic number for healthy screen time for adults, the evidence is clear that excessive use can be detrimental to your health. Research has shown that spending six or more hours per day in front of screens is linked to a higher risk of depression. On the flip side, another study found that limiting social media use to just 30 minutes a day resulted in a “significant improvement in well-being.”

The quality of your screen time matters, too. Experts suggest that adults should aim to limit their screen time outside of work to less than two hours per day. The goal is to swap that extra time you might spend on a device with physical activity instead. This might not seem feasible right away, but even small changes can make a big difference in breaking the cycle.