Beyond Clicks and Scrolls: Rediscovering What Makes Us Thrive

Alouatan 24 / By Malak BENCHAMA

Whether we like it or not, digital screens have become a constant presence in daily life. From smartphones and tablets to computers and TVs, many people now spend a significant part of their day looking at screens. In fact, recent global data shows that the average person spends around 6 hours and 40 minutes per day on internet-connected screens[1] .This proliferation of screen time brings conveniences and new ways to learn and connect, but it also raises concerns. Experts warn that while digital devices can enhance learning and build community, excessive use can interfere with everything from sleep to creativity[2]. The challenge we face today is how to enjoy the benefits of technology while preventing its downsides. Increasingly, researchers and health professionals emphasize the importance of balancing screen use with healthy off-screen activities – from physical exercise to creative hobbies and community engagement – as a key to improving wellbeing.

Balancing our digital life starts with understanding the risks of too much screen time, especially when it replaces physical activity. A sedentary lifestyle glued to screens can contribute to problems like obesity, poorer fitness, and even mental health issues. According to the World Health Organization (WHO), insufficient physical activity is a global problem linked to over 5 million deaths per year, and a staggering 80% of adolescents worldwide fail to meet basic exercise recommendations[3]. When hours that could be spent moving are instead spent sitting passively scrolling or watching videos, health suffers. A long-term study in Finland, published in 2025, highlighted this trade-off. Researchers followed children for eight years and found that those who spent more time on screens experienced higher levels of stress and depressive symptoms in adolescence[4]. Conversely, kids who maintained higher levels of physical activity showed lower stress and fewer symptoms of depression[4]. Strikingly, adolescents with both high screen time and low physical activity had the greatest levels of mental health difficulties, including stress and depression[5]. These findings support what pediatricians have been saying for years: replacing some screen time with active play or sports can have profound benefits for mood and health. In response to such evidence, international guidelines often recommend limiting recreational screen time for youth to no more than two hours per day[6] (and some experts argue even that is high). Carving out time to be physically active – whether it’s playing football, biking, dancing, or just walking outside – helps counteract the effects of a sedentary screen-filled day. Exercise strengthens the heart and muscles, but it also releases endorphins that reduce stress and anxiety. Over time, an active lifestyle not only improves physical fitness but can also boost self-esteem and sleep quality, creating a positive ripple effect on overall well-being.

Just as our bodies need exercise, our minds crave stimulation beyond the screen. Endless videos or social media feeds provide entertainment, yet they often engage us only superficially. To nurture a truly healthy mind, experts encourage enriching offline activities like reading, arts, music, and other hobbies that challenge the brain in constructive ways. One landmark study by researchers from the universities of Cambridge and Warwick (in collaboration with Fudan University in China) illustrates how powerful something as simple as reading for pleasure can be. They tracked more than 10,000 adolescents in the United States and discovered that children who began reading books regularly at an early age went on to perform significantly better on cognitive tests in adolescence. These early readers had stronger verbal skills, memory, and academic achievement than their peers who read little or not at all[7]. Importantly, they also showed better mental well-being, with fewer signs of stress and depression and less attention and behavior problems reported[8]. Intriguingly, the study found a link between reading and healthier habits: the adolescents who grew up reading more tended to spend less time on screens as teens, and they even slept longer on average[9]. This suggests that cultivating a love of reading in childhood can crowd out excessive screen exposure and encourage healthier routines. Professor Barbara Sahakian, a neuroscientist involved in the research, noted that reading isn’t just a nice pastime – it actually “inspires thinking and creativity, increases empathy and reduces stress,” contributing to better cognitive development and mental health in the long run[10]. In other words, activities like reading, which exercise the imagination and intellect, help the brain grow in ways that mindless screen scrolling simply does not.

Creative hobbies such as art and music offer similar benefits. Painting, drawing, playing an instrument or crafting something by hand engages our creativity and attention in the present moment, often inducing a state of flow or relaxation. Unlike the quick dopamine hits of online content, creative work requires patience and focus, rewarding us with a sense of accomplishment and self-expression. Psychologists have long found that artistic expression can be therapeutic – reducing stress and improving mood – for people of all ages. Even just listening to music or playing with clay can serve as a healthy outlet foremotions. Moreover, learning an art or musical skill challenges the brain, improving concentration and memory. These activities provide a break from the constant alerts and multitasking of digital life, allowing our minds to wander in a productive way. Pediatricians like Dr. Michael Rich of Harvard note that “boredom is the space in which creativity and imagination happen,” and emphasize that children (and adults) need a “diverse menu of online and offline experiences” to develop fully[11]. Letting the mind roam during a sketch, a song, or even quiet reflection can spark new ideas and relieve mental fatigue. By scheduling regular screen-free time for creative pursuits – be it journaling, cooking a new recipe, or practicing photography -we give our brains a chance to recharge and form new neural connections. Over time, those offline creative moments can translate into improved problem-solving abilities and greater emotional resilience in our daily lives.

Beyond personal physical and mental benefits, cutting back on screen time also frees up hours to invest in relationships and community, which are crucial for emotional well-being. Social media makes us feel connected, but nothing replaces real human contact and the satisfaction of helping others. This is where activities like volunteering and community service come in. Engaging in face-to-face social activities or acts of altruism not only contributes to society but also nurtures our own mental health. For example, volunteering – whether mentoring a child, visiting the elderly, or cleaning up a local park – can reduce feelings of loneliness and give a sense of purpose. Mental health experts report that giving to others is linked to lower stress levels and lower rates of depression[12]. The social interaction and teamwork that often come with volunteering help build empathy and communication skills, counteracting the isolation that excessive solo screen time can cause. In older adults, research has even shown that those who have meaningful hobbies or volunteer regularly tend to be happier and report better overall health than those who do not[13]. In a recent international study of over 90,000 elderly people across 16 countries, participants with hobbies – such as arts, crafts, gardening or volunteering -had higher life satisfaction and fewer depressive symptoms than their peers without hobbies[14][15]. The researchers attributed this to multiple factors: creative and social activities provide cognitive stimulation, relaxation, and a sense of belonging, all of which support good mental health[15]. For young people too, volunteering and extracurricular groups (clubs, sports teams, scouts, etc.) offer real-world social networks that build confidence and resilience. Joining a community theater, a music ensemble, or a volunteer youth club can expose a teenager to mentorship and friendship that no amount of Instagram messaging can replace. Face-to-face connections activate neural pathways associated with empathy and reward, making us feel supported and valued in ways that virtual interactions sometimes fail to do. Thus, balancing screen time with generous doses of family meals, outings with friends, volunteering or simply playing with peers is essential for social and emotional development.

In practice, finding a healthy balance in our high-tech world does not mean we must abandon screens entirely. Rather, it’s about setting thoughtful boundaries and priorities. Health professionals recommend carving out certain parts of the day as “screen-free” – for instance, during dinner or the hour before bedtime – to reconnect with family or wind down for sleep. (Research shows that blue light from screens at night can disrupt sleep patterns, so avoiding devices before bed protects our rest[16].) Parents can help children plan a daily routine that includes homework and some screen entertainment, but also homework-free playtime outdoors, reading before bed, or practicing a hobby, so that the day’s schedule is not swallowed entirely by digital media[17]. Adults, too, can benefit from self-imposed breaks: taking a walk during lunch instead of scrolling through news feeds, or setting a rule to put phones away an hour after work to engage in exercise, reading or family time. These small habit changes can prevent the feeling of “sliding into the screen abyss,” as Dr. Rich puts it[17], and ensure that we devote energy to things that truly enrich us. Importantly, a balanced approach treats technology as a tool to be used wisely, not an enemy. Video calls, educational apps, and online communities can greatly enhance our lives – especially when used in moderation and in ways that complement our offline pursuits, not replace them. The key is to be mindful of how we use screens: to learn, to create, or to connect, rather than mindlessly consuming content for hours on end. By staying conscious of our screen habits, we can make room for a fuller life.

Ultimately, achieving equilibrium between screen time and healthy activities is about quality of life. It’s recognizing that our bodies need movement, our minds need challenge and creativity, and our hearts need real-world connection. Modern technology, for all its marvels, cannot supply these essentials on its own. As one Harvard expert wisely advised, we should approach our devices with eyes open – maximizing their positives and mitigating their negatives[18]. That means embracing the smartphone and the laptop for the opportunities they offer, but also knowing when to set them aside in favor of a jog in the park, a good book, an art project, or an afternoon helping someone in need. Around the world, families and communities are rediscovering this balance. They are organizing screen-free family game nights, enrolling kids in sports leagues or music classes, and volunteering together on weekends. These choices pay dividends in health and happiness. Science is increasingly on their side: study after study confirms that an active body, an engaged mind and strong social bonds are the foundation of long-term well-being[15][12]. By striving for a mix of online and offline life – enjoying the best of the digital age while holding onto healthy traditions of play, learning, and community – we give ourselves and our children the best chance to thrive in this ever-changing world. In the end, the goal is not to eliminatescreens, but to ensure that life beyond the screen is rich, active, and fulfilling. Achieving that balance is one of the great wellness challenges of our time, and it is a pursuit that promises rewards as profound as a healthier mind, a stronger body, and a happier society for years to come. [18][19]

[1] Alarming Average Screen Time Statistics (2025)

[2] [11] [16] [17] [18] Screen Time and the Brain | Harvard Medical School

[3]  To grow up healthy, children need to sit less and play more 

[4] [5] [6] [19]  Limiting screen time and promoting physical activity may help safeguard children’s mental health 

[7] [8] [9] [10] Reading for pleasure early in childhood linked to better cognitive performance and mental wellbeing in adolescence | University of Cambridge

[12] Volunteering and its Surprising Benefits – HelpGuide.org

[13] [14] [15] Having a hobby tied to happiness and well-being – Harvard Health