Our brains, shaped over thousands of years for survival in environments of hunting, gathering, and face-to-face interaction, are now navigating a world of constant notifications, instant gratification, and digital overload. This rapid shift has created a mismatch between our evolutionary wiring and the demands of modern life.
So, what happens when an ancient brain meets a hyper-connected world? Does all this screen time positively or negatively influence our brain health? Here’s a closer look.
The Negative Effects on the Brain – what we know so far
It is important to note that research on the potential downsides of digital technology is still developing and often presents mixed results. What researchers however typically agree on is that excessive screen time may be negatively affecting how our brain functions. Let’s take a closer look at some of these potential negative impacts.
One of the biggest downsides of constant digital device use is how it affects our attention. With social media alerts, emails, and endless notifications constantly competing for our focus, it’s not a surprise that many struggle concentrating on one task for longer periods. Multiple studies have linked extensive screen time to attentional problems and symptoms of attention-deficit hyperactivity disorder (ADHD) such as restlessness that is difficult to control, as well as difficulties organizing and completing tasks (Small, 2020). While the exact reason for this connection is not yet fully understood, one explanation might be the frequent task-switching involved in digital media use. For example, when we reply to a text message while watching a video, our brains are forced to rapidly shift attention. Over time, this constant task-switching may reduce the ability to stay focused on a single task.
Excessive use of social media can ironically contribute to increased feelings of loneliness and social isolation – despite its original purpose of keeping people connected. This may seem paradoxical at first, but digital interactions often lack the depth and emotional richness of face-to-face interactions. Over time, this can leave people feeling lonely and isolated. Research has linked social isolation with poor health outcomes, such as a higher risk for dementia and increased mortality (Mahdi, 2023, Livingston et al. 2024).
Moreover, spending too much time online can interfere with sleep. Screen time has been associated with sleep disturbances, poorer sleep quality, more frequent nighttime awakenings and reduced overall sleep duration. Poor sleep, in turn, can negatively affect mood and cognitive health not only in the short term, but also over the long term. It still is unclear whether the act of looking at screens or their content disrupts sleep. However, it is well-known that the light emitted by screens, especially blue light, interferes with our biological rhythm. It suppresses the production of melatonin, the hormone that helps us feel sleepy, which can throw off our sleep schedule and reduce sleep quality (Small, 2020). Sleep disturbances come with further problematic consequences for the brain and its structure, as these have been linked to reduced functional connectivity and decreased gray matter volume (Mahdi, 2023; Singh, 2022).
You might be wondering—why do we keep coming back to our screens, even when they make us feel low, disrupt our sleep, and affect how our brain functions? One possible explanation lies in the addictive potential of digital technology (Small, 2020). Many apps and platforms are intentionally designed to capture and hold our attention, activating the brain’s reward system in ways that make it difficult to disconnect. If you’re curious to learn more about digital dependency and how it works, feel free to check out this article: link.
The brain’s development and structure are also affected by digital technology and its use. Due to neuroplasticity, the brain’s ability to adapt and reorganize itself based on our experiences, any activity we engage in regularly, including the use of digital media, social networks, or the internet, can shape how our brain functions and develops (Korte, 2020; Giedd, 2012). Furthermore, spending more time with screens means spending less time communicating face-to-face, necessary for children to develop language, social and emotional skills. Research has shown that excessive screen time in children and adolescents is not only linked to negative effects on cognitive abilities but also social skills and to brain development, emotional recognition, social skills and language development (Small, 2020; Singh, 2022).
Note: In general, these studies show that screen time is linked with negative consequences, but they don’t necessarily prove that screen time is the direct cause of the problems. For example, the connection between screen use and sleep disturbances might also be explained by reverse causality—people who already have trouble falling asleep may be more likely to turn to their digital devices at night.
The Positive Effects: Can Technology Actually Help Our Brains?
Not all the news is bad, though! When used wisely, digital technology can actually help to keep our brains sharp and even improve mental health. Let’s take a closer look at some of these potential positive impacts.
Technology can be an amazing tool for learning. Educational apps, online courses, and interactive games provide opportunities to learn in fun and engaging ways. Digital technology may have a positive impact on cognitive functions like memory, learning, and problem-solving when used in a structured way (Small, 2020). Multiple studies have shown that, even video games, when played in moderation, can enhance cognitive abilities, such as an improved visual attention and reaction time (Small, 2020). The key here is moderation. Technology can stimulate your brain and improve certain cognitive skills—just be careful not to overdo it and fall into unhealthy patterns (Small et al., 2020). However, whether these acquired skills transfer to real-life situations remains unclear, as research findings on this are still mixed.
Interactions on the internet enable people to connect, share and get support. This may create a sense of belonging (Mahdi, 2023). In this sense, technology can serve as a lifeline for people who may feel isolated or disconnected in their offline lives, or have duties such as caregiving that prevent them from participating in daytime social activities (Leist, 2013). Additionally, digital platforms have made psychological support more accessible than ever—through online therapy, mental health apps, and virtual support groups—supporting people seeking help more easily and discreetly (Small, 2020).
Conclusion
The truth is, digital technology isn’t inherently good or bad for our brains—it all depends on how we use it. Too much screen time, especially on social media, can harm attention, memory, and mental health. But when used in a balanced way, technology can be a powerful tool to enhance learning, improve brain function, and connect with others. So the next time you reach for your phone or open your laptop, take a moment to ask: Is this supporting my brain—or just keeping it busy?
Want practical tips for healthier tech habits? Check out our next article for a brain-healthy guide to using digital technology wisely: here.
Interested in the emerging challenge of how AI affects brain health? Check our our next articles on this rapidly evolving field: here
We recommend checking out this blog post and accompanying video from our peers, which dives more specifically into the effects of social media on our cognition: “Ziel mir keng maachen – Social Media: Maacht et eis domm?” on science.lu: here
If you or someone you know is struggling with digital overuse or behavioural addiction, support is available. In Luxembourg, our partner the Center for excessive behaviours and behavioural addictions offers free and confidential help for individuals and families affected by excessive digital use and other behavioural challenges.
- Giedd, J. N. (2012). “The digital revolution and adolescent brain evolution.” Journal of Adolescent Health, 51(2), 101-105.
- Mahdi, S.S., Gunjal, S., Babar, M.G., Syeda, S., Andiesta, N.S. (2023). “Brain Health in the Digital Era.” In: Battineni, G., Mittal, M., Chintalapudi, N. (eds) Computational Methods in Psychiatry. Springer, Singapore.
- Puja Singh, Dr. Jyotismita Das, and Zuganta Jyoti Das. (2022). “Effect of digital technology on our brain health.” International Journal of Applied Research, 8(2), 380-384.
- Small, G. W., Lee, J., Kaufman, A., Jalil, J., Siddarth, P., Gaddipati, H., … & Bookheimer, S. Y. (2020). “Brain health consequences of digital technology use.” Dialogues in Clinical Neuroscience, 22(2), 179-187.
- Korte M. (2020). The impact of the digital revolution on human brain and behavior: where do we stand? . Dialogues in clinical neuroscience, 22(2), 101–111.
- Leist, A. K. (2013). Social media use of older adults – A mini-review. Gerontology, 59(4), 378-84. doi: 10.1159/000346818
