We all instinctively know that too much screen time is not healthy for us or for our children. While too much screen time may be unhealthy, there are many positives that come from access to phones and computers. It allows us to connect with people that we wouldn’t have access to otherwise, gives us access to virtually endless libraries of information, and even creates new ways to get help, whether it’s face-to-face or online counseling. Let’s explore the effects of screen time and the benefits of moderation.
How Much Time is Too Much Screen Time?
The American Academy of Pediatrics recommends 2 hours or less of inactive screen time for children ages 2 to 18. There are warning signs that show that someone has been spending too much screen time. There may be signs that your child’s screen time (phone use, TV time, or otherwise) is impacting other parts of their life. For example, if social media use causes your teen to not engage with the family, or procrastinate on work or school, this is too much screen time. If you are so reliant on your phone that you can’t do things without it, it’s time to cut back.
Screen Time Affects Your Sleep
Screen time can also impact sleep. Research shows us that looking at a phone or computer screen before bed negatively impacts our sleep. The light from phones and televisions suppresses melatonin and tricks your brain into thinking it’s still daytime. Phones can also disturb sleep if they go off during the night. Therefore, you may need to invest in an alarm clock, because it’s worth it to be well rested in the morning. Children and adults alike should unplug from technology one to two hours before bedtime.
Screen Time Can be Detrimental to Your Mental Health
Social media, texting, and gaming can all be addictive. Scientific research has shown that dopamine is released in the brain during these activities and causes us to crave more. It’s the same chemical that causes drug addiction and causes us to crave certain foods. If you or someone in your family are showing signs of addiction to screen time, it’s time to find other positive activities to replace screen time with, such as sports, volunteering, or reading.
Social media use has also been linked with mental health issues, such as depression. Most people on social media only portray the best parts of their lives, and it’s easy to fall into the trap of comparison, which can cause envy and depression. If you start noticing the signs of depression or poor mental health as you or your child’s social media use increases, it’s time to cut back.
How to Minimize Phone Use and Screen Time
- Parents should teach their children to respect their devices. When a child is given a phone, for example, explain that it comes with some responsibility and if those expectations aren’t met, then their phone privileges will be removed.
- Another way to reduce screen time is to schedule other activities such as sports, drama, or youth group that will allow your children to make connections with others in person rather than through a screen.
- Most importantly, you can encourage healthy screen time by setting an example. Children watch what their parents do. For example, if they see you texting and driving, they won’t take you seriously when you ask them not to do the same thing. Practice good habits and your children will notice.
Parents need to have clear boundaries when it comes to screen time. These boundaries will differ depending on the age of their children. Let’s take a look at some family rhythms that promote healthy boundaries.
Rhythms to Promote Screen-free Family Time
It’s important to schedule screen-free family time. Any time the family is fully together is a good time to discourage phone use. For example, unplug during mealtimes and spend quality time together. Some families have a phone basket where they collect everyone’s phones during the meal. A family vacation is also a great time to unplug and focus on building relationships with each other.
Many families benefit from scheduling entertainment times. They may have certain evening hours where family can watch TV or a movie together. This is a bonding time for the family and also teaches moderation, as the TV isn’t available throughout the whole evening.
Positive Effects of Screen-free Family Time
When a family has healthy rhythms of gadget-free time, there are many positive effects. Family members are more inclined to engage with others. When screen use is minimized, there’s more opportunity for human connection, and deeper conversation. For example, if your teen had a breakup or is having trouble with a friend, they may be tempted to post about it online and get feedback from their peers. This is not the best outlet for their feelings, and they may not get very good advice. If families make a habit of unplugging and connecting on a deeper level, your child would be more likely to go to you for advice rather than social media.
Unplugging from technology also gives more opportunity for children to learn from their parents. Your child might be curious about things like sex and substance abuse. By having healthy rhythms of fostering deep connection, your child would be more likely to come to you with questions than to search online for answers.
Finally, having bedtime routines away from screen time means that your children will sleep better and will be more pleasant, alert and ready to face the day in the morning.
What’s Next?
There are currently more mobile devices than people on the planet. Therefore, it’s no wonder that excessive phone use in families is unfortunately very common. If you’ve noticed some of these warning signs of too much screen time in your home, it’s not too late to begin making changes. As you begin to practice creating new family rhythms, you will start to see a wide range of positive effects on your family. If you or your family would like more personalized support in unplugging from technology, contact Crosswinds and ask about counseling and coaching opportunities.
Sources/Notes:
http://pediatrics.aappublications.org/content/early/2016/10/19/peds.2016-2593
http://www.uh.edu/news-events/stories/2015/April/040415FaceookStudy