How Screen Time Shapes Our Movement: What New Research Can Teach Us

Why January is the perfect time to reset your digital habits and get your body moving again

This January, runners in the Still I Run community are taking a moment to reset their routines. It’s a natural time to look at habits that support mental health, physical activity, and overall well being. And one area that quietly affects all three is screen time and movement.

Most of us use our phones without thinking. We scroll during school hours, lunch breaks, late nights, early mornings, and all the moments in between. Screens fill gaps, offer entertainment, and help us feel socially connected. But new research suggests that too much screen time can do more than crowd our day. It can slowly crowd out movement too.

A 2025 study by researchers Elin Kolle, Jostein Steene-Johannessen, and Sigmund Anderssen explored how screen time usage and social media affect physical activity. Their work highlights trends many parents, teachers, young adults, and runners already see in real life. As screen based activities go up, time spent moving goes down. And this shift has ripple effects on children’s health, adolescent behavior, and long-term health outcomes for adults.

How Screen Time Shapes Movement Patterns

Across several countries, the same pattern keeps showing up. Children and adolescents start out active. By early childhood, most kids meet physical activity guidelines through active play, outdoor time, and natural movement. But as they get older, physical activity drops.

At the same time, recreational screen time goes up. Watching TV, playing video games, using cell phones, checking social media, and bouncing between electronic devices become part of a typical week. Norwegian data in the study showed that by age 15, only about half of adolescents meet physical exercise recommendations, while 66 to 77 percent report at least three hours of daily recreational screen time. This trend is not limited to one country. National survey data and cross sectional data from other regions show similar declines.

When researchers look at the details, they often find a lower likelihood of being physically active among kids with higher screen time usage. The shift becomes even more noticeable during the school year when adolescents already spend long stretches sitting at desks. Add insufficient sleep, long gaming sessions, and late-night scrolling, and the gap between movement and screen use grows wider.

Not All Screens Are Created Equal

The study points out something important. Screen time activities vary. Some forms of screen time encourage creativity, problem solving skills, or educational growth through learning apps or school-related technology use. Others help teens and adults connect socially. But not every digital habit supports well being the same way.

A systematic review of screen time shows that excessive screen time is consistently linked to adverse health outcomes like childhood obesity, poor sleep, decreased physical fitness, and more sedentary time. Literature review findings also show that screen stacking, or using multiple screens at once, increases sedentary behavior and makes it harder to follow screen time guidelines or find the right balance.

Some types of screen use can support physical activity. Fitness apps, running trackers, or social media groups built around movement can encourage physical exercise. But the growing body of research shows these positive forms of digital engagement are smaller compared to the overall amount of recreational screen time.

Why This Matters for Mental Health Runners

Movement plays a huge role in mental health. When we run, walk, stretch, or simply get fresh air, we support both physical well being and emotional regulation. Exercise helps us fall asleep more easily, reduces stress, and supports overall health. When too much screen time replaces movement, it can affect both mental and physical health in ways that sneak up on us.

Excessive screen time is linked with insufficient sleep, lower motivation to move, and more time spent indoors. For young adults in particular, time spent online often replaces the social connection and emotional release that physical activity naturally provides.

Simple Ways to Find The Right Balance This January

The goal of Still I Run's January Digital Detox is not to cut out screens completely. Rather, the goal is to notice how much screen time we find ourselves engaging in and find a healthier rhythm.

Here are a few ways to start resetting your habits.

• Set boundaries: Create gentle screen time limits, especially in the morning or before bed.

• Track screen time: Use built-in phone tools to see how much time you actually spend on apps.

• Replace one screen habit: Swap one scroll session with a short walk or easy run.

• Focus on leisure time: Be intentional with how you want to feel during your downtime.

• Choose screen time that supports movement: Use educational apps or fitness tools that inspire activity instead of replacing it.

A Reminder For the Month Ahead

As we move into February and the rest of the year, it helps to remember that screens will always be part of our day. They keep us informed, help us stay connected, and offer plenty of ways to learn and unwind. At the same time, too much screen time can slowly edge out the movement that supports both our mental health and our physical health. January gave us a moment to pause, look at our habits, and find a rhythm that feels more aligned with the life we want to lead.

Now the goal is to carry that awareness forward. Movement offers something no screen can replace. It steadies us when life feels heavy, gives us room to breathe, and helps us meet each day with more clarity and intention. As we head into February and beyond, let the work you started in January be a reminder that small choices add up. Keep leaning into the routines that help you feel strong, grounded, and fully present in your own life.