julio 2023

Healthy Screen Time

Ariana Hoet, PhD

Resumen Del Artículo

 
Let’s face it—screens are here to stay. But how does it impact a child’s mental health?

Screens (TVs, phones, tablets, computers) and new technology help provide entertainment, can serve as learning tools, and help us socialize and connect.

But like anything, too much screen time can be harmful. Did you know children 8-12 years old spend about 4-6 hours on screens every day? And teens are up to 9 hours a day! Research shows that excessive screen time can lead to:

  • Less physical activity and impacts to physical health
  • Less sleep
  • Learning delays for younger children and infants
  • Distraction and lower grades
  • Risky behaviors (due to what they may watch and be exposed to on the internet)

Mental health impacts include:

  • Attention problems
  • Behavior problems and difficult parent-child interactions
  • Social difficulties
  • Mood concerns
  • Self-image issues

So what are ways I can teach my children healthy screen use and set boundaries?

  1. It’s all about moderation. Discuss as a family how much time is acceptable to spend on screens each day. Keep in mind that the American Academy of Pediatrics suggests no screen time until after the age of 2. Make sure you’re also encouraging screen free physical and social activities.
  2. Screen free times. Schedule times where everyone in the family has to put screens away. For example, dinner time or homework time. Screen free time is especially important before bed! Turn screens off 1 hour before bedtime to help children fall asleep more easily. You can create charging stations outside of the bedroom and consider keeping bedrooms free of any screens (including televisions!).
  3. Cowatch and have fun together. Cowatching television, playing video games together or asking about their favorite content on social media can be a great way to have fun together, build a healthy relationship and open important conversations about safe use. You can even use these opportunities to point out emotions or behaviors of characters in television shows to help facilitate discussions about mental health!
  4. Teach screen-free ways to cope with emotions. Part of our job in supporting our children is to teach them how to cope with difficult emotions, find healthy distractions and identify fun activities. Although screens can be an easy way to calm a child down or distract them when bored, try to avoid using screens as a coping tool.
  5. Model the behaviors you want to see. Children learn by watching us. In fact, we know that one of the best ways to create behavior changes in a child is by having the whole family engage in the change. Take note of your screen time and follow the same rules you set for your children!

Really, it’s all about being purposeful and planning ahead. Have open and honest conversations with your children, set clear rules and continue checking in and monitoring. With learning and socializing becoming more and more technological, we may not be able to completely limit their screen time, but we can help them build the tools they need to find balance. If you want to learn more about safety and monitoring, take a look at our social media resources.