During a recent session hosted by The Times of India at its Let's D-Stress event in Gurgaon, a roomful of city residents confronted a pressing modern dilemma: how much screen time is too much? The conversation, held at Raheja Vedaanta on Sunday, was candid and often uncomfortable, as participants openly shared their struggles with phone dependency.
Dr Chetna Luthra, a clinical psychologist at Marengo Asia Hospital, posed a simple yet revealing question: how many often forget things like where they left their keys or whether they switched off the gas? Almost every hand in the room went up instantly. One participant admitted to forgetting milk boiling on the stove, only realizing when it spilled over.
Recognizing Early Signs of Phone Addiction
Dr Luthra explained that the signs of excessive screen time often manifest in daily routines. "Changes in sleep cycle, fluctuations in appetite, mindless overeating while using phones, and an inability to concentrate are some of the first indicators that screen time is becoming excessive," she noted. She emphasized that post-Covid, screen time has surged significantly as work, socializing, and entertainment shifted to mobile devices, reducing real-life interactions within communities.
Purposeful Use vs. Passive Consumption
Drawing an important distinction, Dr Luthra clarified that not all screen time is harmful. "There is a clear difference between purposeful use and passive consumption. Reading books or long-form content online engages the mind and improves focus, whereas endless scrolling or watching reels leads to fragmented attention and mental fatigue," she said.
Early Habits Shaping Dependency
Dr Luthra highlighted how early habits are shaping dependency on screens. "Today, almost everything is available on phones. Many parents unknowingly introduce children to screens very early — giving them phones to make them eat or playing lullabies on platforms like YouTube to calm them. Over time, this creates a pattern where the child begins to associate comfort and routine with screens," she explained. She added that reduced exposure to outdoor activities and nature is worsening the problem.
"Children and even adults are spending less time in natural environments, which is essential for mental well-being. This disconnect is further pushing people towards excessive phone use," she said.
Caution Against AI for Emotional Support
She also cautioned against overreliance on AI tools for emotional support. "Platforms like ChatGPT can provide information, but they are not a substitute for human connection or a safe emotional space. Instead of depending on screens, people should make an effort to talk to friends, family or seek professional help when needed," she said.
Setting Boundaries
Dr Luthra advised the audience to set clear boundaries. "Make simple rules — create a timetable for phone use and avoid using phones while eating," she said. The session left many reflecting on their daily routines, turning a casual conversation into a moment of self-awareness.
