Gurgaon: How much screen time is too much? When mental health expert Dr Chetna Luthra asked a roomful of city residents whether they often forgot things — where they’d kept their keys, whether they’d switched off the gas — the response was telling. Almost everyone in the room could relate, and the hands went up almost instantly.The moment came during a session hosted by The Times of India at its Let’s D-Stress event at Raheja Vedaanta on Sunday, where residents gathered for a candid, often uncomfortable conversation about a question many quietly wrestle with: whether phone time should be limited.Dr Luthra, a clinical psychologist at Marengo Asia Hospital, pushed the audience to consider whether their forgetfulness was ordinary absent-mindedness — or a symptom of something more systemic. One participant admitted to forgetting milk boiling on the stove, only realising when it spilled over.Explaining how to recognise phone addiction early, Dr Luthra said the signs often show up in daily routines. “Changes in sleep cycle, fluctuations in appetite, mindless overeating while using phones, and an inability to concentrate are some of the first indicators that screen time is becoming excessive,” she noted. She also pointed out that post-Covid, screen time has surged significantly as work, socialising and entertainment shifted to mobile devices, reducing real-life interactions within communities.Drawing an important distinction, she explained that not all screen time is harmful. “There is a clear difference between purposeful use and passive consumption. Reading books or long-form content online engages the mind and improves focus, whereas endless scrolling or watching reels leads to fragmented attention and mental fatigue,” she said.Dr Luthra highlighted how early habits are shaping dependency. “Today, almost everything is available on phones. Many parents unknowingly introduce children to screens very early — giving them phones to make them eat or playing lullabies on platforms like YouTube to calm them. Over time, this creates a pattern where the child begins to associate comfort and routine with screens,” she explained. She added that reduced exposure to outdoor activities and nature is worsening the problem.“Children and even adults are spending less time in natural environments, which is essential for mental well-being. This disconnect is further pushing people towards excessive phone use,” she said.She also cautioned against overreliance on AI tools for emotional support. “Platforms like ChatGPT can provide information, but they are not a substitute for human connection or a safe emotional space. Instead of depending on screens, people should make an effort to talk to friends, family or seek professional help when needed,” she said.She advised the audience to set clear boundaries. “Make simple rules — create a timetable for phone use and avoid using phones while eating,” she said. The session left many reflecting on their daily routines, turning a casual conversation into a moment of self-awareness.
