Scrolling, self-esteem, and screen breaks: Here's how to promote healthy social media habits in teens

Many adolescents report difficulty sleeping or concentrating, often caused by late-night scrolling and fear of missing out. This overstimulation can lead to anxiety, fatigue, and even depression (Image: Canva)

Spend just five minutes with a teenager and chances are you’ll spot them scrolling, endlessly. Social media has become more than a habit; it’s part of the teenage routine. But while it keeps them connected and entertained, it’s quietly reshaping how they view themselves and the world around them.

Teenagers are in the middle of shaping their identity, and social media often becomes the mirror they use to reflect who they are, or who they think they should be. “The constant comparison with peers or influencers creates a sense of inadequacy,” says Pritika Singh, CEO of Prayag Hospital Group. She adds, “Even when they know it's filtered, it can deeply affect their self-image. Seeing curated lives and filtered perfection daily leads teens to question their worth. They worry if they are they successful enough? Attractive enough? Liked enough? The answers, driven by likes and followers, can severely damage self-esteem.”

Additionally, it’s not just comparison. There's the endless pull of stimulation too. The pings, alerts, and buzzes don’t stop, giving teenagers a steady stream of dopamine that keeps them hooked. “Many adolescents report difficulty sleeping or concentrating, often caused by late-night scrolling and fear of missing out. This overstimulation can lead to anxiety, fatigue, and even depression. Ironically, while they’re constantly connected, many teens feel emotionally drained and lonely,” she says.

Also read | Teens with mental health concerns spend longer on social media, finds study

Singh shares tips to help teens build a healthier digital balance

• Take screen breaks: Taking regular breaks, especially before bedtime, allows the brain to wind down. Reduced screen time before sleep can improve rest and reduce anxiety.

• Maintain device-free zones: Set boundaries, like no phones during meals or study time, to reconnect with real-world activities and conversations.

• Encourage offline passions: Support hobbies like sports, reading, music, or art. “Offline interests help teens develop confidence and resilience outside the digital world,” says Singh.

• Talk about it openly: Honest, judgement-free conversations can make teens feel safe to share their online experiences. Understanding their challenges makes support more effective.

• Promote mindful scrolling: Teach them to use social media with purpose. Following accounts that inspire, educate, or uplift can shift the focus from comparison to connection.