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Youth Health and Wellness

Smart Device Use Among Youth:
Health Impacts, Brain Effects, and Smartphone Timing

Smart devices are part of everyday life for today’s youth, offering learning, connection, and safety. But too much—or too early—use can disrupt sleep, affect mental health, alter brain function, and even impact sports performance. So, when is the right time to give a smartphone?
 
Here’s what science says and how parents and coaches can guide healthy, balanced use.

Physical Health Impacts on Youth:

  • Sleep Disturbance & Metabolic Risk
    Screen use late in the day—especially before bedtime—can shorten total sleep, delay sleep onset, and reduce sleep quality. This is largely due to the blue light emitted from screens, which suppresses melatonin and disrupts the body’s circadian rhythm (Hale & Guan, 2015).
    A large study in the Journal of the American Heart Association found that every extra hour of daily screen time increased cardiometabolic risks in children and teens, including insulin resistance, high blood pressure, and abdominal obesity—especially when poor sleep habits were also present (Priftis et al., 2023).

  • Sedentary Behavior & Obesity
    Recreational screen time often replaces physical activity. Youth watching more than two hours of TV daily have significantly higher rates of overweight or obesity compared to peers with less screen time (Tremblay et al., 2011). Sedentary screen behaviors over months and years have also been linked to unfavorable cholesterol, blood sugar, and blood pressure levels (Stiglic & Viner, 2019).

  • Musculoskeletal Strain
    Long periods of sitting or looking down at devices can strain the neck, shoulders, wrists, and lower back. In youth, these posture-related issues sometimes progress to repetitive strain injuries, especially in frequent gamers (Berolo et al., 2011).

Mental, Cognitive, and Emotional Health Impacts:

  • Mood, Anxiety & Depression
    Adolescents who spend four or more hours a day on recreational screen use are more likely to report higher levels of depression, anxiety, and lower self-esteem, along with reduced feelings of social support (Twenge & Campbell, 2018). Multiple reviews show a consistent link between heavy screen use and poorer psychological well-being (Keles et al., 2020).

  • Cognitive Attention & Academic Performance
    High levels of media multitasking and screen use are linked to shorter attention spans, more distractibility, and reduced academic performance (Uncapher & Wagner, 2018). In younger children, excessive screen time has been associated with delayed language skills and reduced executive function (Madigan et al., 2019).

Brain Effects of Excessive Smartphone Use:

Research shows that heavy smartphone use can alter brain structure and function in ways that resemble patterns seen in substance addiction.

  • Reward System Overactivation
    fMRI studies have found that adolescents with problematic smartphone or internet use show increased activation in the nucleus accumbens and other reward-related brain regions when exposed to device-related cues—similar to patterns in drug addiction (Hong et al., 2013; Montag et al., 2019).

  • Reduced Impulse Control Activity
    Excessive use is linked to decreased activity in the prefrontal cortex, the brain’s self-control and decision-making center. Similar patterns are seen in individuals with gambling and substance addictions (Horvath et al., 2020).

  • White Matter and Connectivity Changes
    Diffusion tensor imaging studies reveal altered white matter integrity and disrupted connectivity between brain regions involved in reward and control (Lin et al., 2012; Weng et al., 2013).

  • Dopamine-Related Mechanisms
    Overuse may disrupt dopamine signaling, a neurotransmitter system critical to reward processing, motivation, and impulse control (Kuss & Griffiths, 2015).

Youth Athletes: Unique Considerations:

For young athletes, poor sleep and recovery from excessive device use can affect training quality, focus, and reaction time. Sleep loss impairs learning of motor skills and slows cognitive processing speed—both vital for sports performance (Fullagar et al., 2015). Combined with the risks of prolonged sitting and posture strain, device overuse can quietly undermine athletic progress.

When Should Youth Get a Smartphone?:

  • Why Timing Matters
    Smartphones open the door to instant communication, learning tools, and safety features. But they also bring potential exposure to cyberbullying, harmful content, and social media pressures. Developmentally, younger children often lack the emotional regulation, judgment, and digital literacy to navigate these challenges without close supervision.

  • Youth Insights & Averages
    Surveys show the average age for receiving a first smartphone is about 12.2 years, often for practical reasons like coordinating activities rather than purely social purposes (Underwood et al., 2022). A Stanford University study found an average age of 11.6 years, with most getting their first device between ages 10.7 and 12.5 (Uhls et al., 2022).

  • Parental Perspectives & Caution
    Many parents believe 13 years is a reasonable starting point for a smartphone, with social media use delayed until about 15 years (Rideout et al., 2022). The American Academy of Pediatrics (2016) suggests readiness depends not just on age, but on maturity, responsibility, and the ability to follow family rules. Public health experts in some regions recommend waiting until at least 14 years to reduce mental health risks.

  • Step-by-Step Introduction
    Consider starting with a basic phone for calls and texts, then gradually introducing smartphone features alongside digital literacy lessons. Establish clear boundaries, such as device-free meals and a cut-off time before bed.

Takeaways & Tips for Parents and Coaches:

For Parents

  • Make bedrooms and family meals screen-free zones.

  • Set a “no screens 1 hour before bed” rule.

  • Lead by example—practice healthy device habits yourself.

  • Start with a basic phone before upgrading to a smartphone.

  • Use parental controls and talk openly about online safety.

 

For Coaches

  • Encourage athletes to avoid screens right before training or games.

  • Teach young athletes about the role of quality sleep in performance.

  • Plan team activities that promote in-person social interaction.

  • Incorporate stretching and mobility work to counteract posture strain from devices.

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Scientific References:

  • American Academy of Pediatrics. (2016). Media and young minds. Pediatrics, 138(5), e20162591. https://doi.org/10.1542/peds.2016-2591

  • Berolo, S., Wells, R. P., & Amick, B. C. (2011). Musculoskeletal symptoms among mobile hand-held device users and their relationship to device use: A preliminary study in a Canadian university population. Applied Ergonomics, 42(2), 371–378. https://doi.org/10.1016/j.apergo.2010.08.010

  • Fullagar, H. H., et al. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine, 45(2), 161–186. https://doi.org/10.1007/s40279-014-0260-0

  • Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50–58. https://doi.org/10.1016/j.smrv.2014.07.007

  • Hong, S. B., et al. (2013). Decreased functional brain connectivity in adolescents with internet addiction. PLoS One, 8(2), e57831. https://doi.org/10.1371/journal.pone.0057831

  • Horvath, J., et al. (2020). Structural and functional correlates of smartphone addiction. Addictive Behaviors, 105, 106334. https://doi.org/10.1016/j.addbeh.2020.106334

  • Keles, B., McCrae, N., & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety, and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79–93. https://doi.org/10.1080/02673843.2019.1590851

  • Kuss, D. J., & Griffiths, M. D. (2015). Social networking sites and addiction: Ten lessons learned. International Journal of Environmental Research and Public Health, 12(3), 1286–1306. https://doi.org/10.3390/ijerph120201286

  • Lin, F., et al. (2012). Abnormal white matter integrity in adolescents with internet addiction disorder. PLoS One, 7(1), e30253. https://doi.org/10.1371/journal.pone.0030253

  • Madigan, S., et al. (2019). Association between screen time and children’s performance on a developmental screening test. JAMA Pediatrics, 173(3), 244–250. https://doi.org/10.1001/jamapediatrics.2018.5056

  • Montag, C., et al. (2019). How to overcome taxonomical problems in the study of internet use disorders and what to do with “smartphone addiction”? Journal of Behavioral Addictions, 9(4), 908–914. https://doi.org/10.1556/2006.8.2019.59

  • Priftis, N., et al. (2023). Associations between screen time and cardiometabolic risk in children and adolescents: A systematic review and meta-analysis. Journal of the American Heart Association, 12(2), e028423. https://doi.org/10.1161/JAHA.122.028423

  • Rideout, V., et al. (2022). Common Sense census: Media use by tweens and teens, 2021. Common Sense Media.

  • Stiglic, N., & Viner, R. M. (2019). Effects of screentime on the health and well-being of children and adolescents: A systematic review of reviews. BMJ Open, 9(1), e023191. https://doi.org/10.1136/bmjopen-2018-023191

  • Tremblay, M. S., et al. (2011). Systematic review of sedentary behaviour and health indicators in school-aged children and youth. International Journal of Behavioral Nutrition and Physical Activity, 8(1), 98. https://doi.org/10.1186/1479-5868-8-98

  • Twenge, J. M., & Campbell, W. K. (2018). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12, 271–283. https://doi.org/10.1016/j.pmedr.2018.10.003

  • Uhls, Y. T., et al. (2022). Age at first smartphone and mental well-being outcomes in adolescence: A cross-sectional study. Journal of Adolescent Health, 70(5), 727–734. https://doi.org/10.1016/j.jadohealth.2022.01.011

  • Underwood, M. K., et al. (2022). Parent and youth perspectives on appropriate age for first mobile phone. Journal of Adolescent Research, 37(2), 201–223. https://doi.org/10.1177/07435584211000264

  • Uncapher, M. R., & Wagner, A. D. (2018). Minds and brains of media multitaskers: Current findings and future directions. Proceedings of the National Academy of Sciences, 115(40), 9889–9896. https://doi.org/10.1073/pnas.1611612115

  • Weng, C. B., et al. (2013). Gray matter and white matter abnormalities in online game addiction. European Journal of Radiology, 82(8), 1308–1312. https://doi.org/10.1016/j.ejrad.2013.01.031

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