The average college student spends approximately four-and-a-half hours daily on social media, according to a Concordia University article. In other words, we likely spend more time scrolling each day than sitting in class. In 2026, when “not a phone in sight” is a common satirical phrase used to make light of our constant screen use, it might be time for students to take greater accountability for how they spend their time. Though excess screen time isn’t obvious or intentional, it is the gateway to increased stress, decreased motivation and weaker academic results.
The Cause
When determining the cause of widespread social media use, it is important to assess our influence and surroundings. Overusing technology is a difficult conversation to have because of society’s reliance on screens. If you were to give a college student 100 years ago access to a phone, I would argue that, over time, their use would decline. At first, the student would be thrilled to have something exclusive and modern, but eventually they would realize they are the only one not present or engaged with their surroundings. Phone usage, then, is as much a societal issue as it is an individual one. At a college lunch table today, it might feel strange to look up and engage while everyone else is on their phone. One hundred years ago, however, it would have been strange to look down and scroll while everyone else was talking.
The environment has promoted this behavior largely because of the productivity a phone provides. Screens are not just addictive to individuals but are also unintentionally encouraged by society. After all, phone use stemmed from the internet, which was widely promoted as a tool to access information more efficiently. Unfortunately, these technologies have evolved into platforms centered around short-form content that often waste as much time as they once saved. This raises an important question: how do we limit screen use when some forms help us, and others hurt us?
Part of the answer lies in dopamine. When someone pulls a slot machine handle at a casino, bright colors and sounds are followed by a quick reward. Similarly, when a student watches TikTok, they experience stimulating content and then scroll every few seconds to repeat the process. A University of Michigan article notes the “unnerving similarities” between infinite scrolling and slot machines, explaining how social media triggers dopamine responses similar to those produced by cocaine. Understanding this makes it clear why limiting screen time can feel so difficult. However, recognizing the problem is the first step toward meaningful change.
The Solution
If excessive screen time use is reinforced by our environments and is largely unintentional, then we cannot reasonably seek to eliminate it. Instead, we should increase our awareness in an effort to improve time management. One helpful form of screen time prevention is apps and website blockers like BePresent or Cold Turkey. With BePresent, students can set blocking times where select apps they choose turn off for a specified period to encourage studying or productivity. In addition, students can create limits for specific apps to reduce the number of opens per day. With Cold Turkey, students can download software that fully blocks access to certain sites whenever they choose, preventing access to social media when greater responsibilities demand focus. I decided to try BePresent for two weeks. My screen time dropped by 27%, and I spent eight fewer hours on TikTok per week and six fewer hours on Instagram per week. Now, my combined time on Snapchat, TikTok and Instagram is around 15 hours per week, or about two hours per day.
In addition to external aids, it is equally important to be internally disciplined, understanding that if we spent just 15 minutes of our daily screen time reading the news or reviewing for a test, we would become more well-versed and knowledgeable each day. There are many internal strategies that can simplify the difficult choice to put aside your phone. Whether it is the Pomodoro method, which breaks studying into 25-minute intervals with five-minute breaks, or simply placing your phone off and out of sight, students’ ability to regain their relationship with the outside world is within their own grasp. Screen time usage will always be a challenge, but college is the perfect place to learn how to manage freedom. If college students learn to cut back on social media, the world will become a better and more lively place.
