Your guide to screen time answers all the common questions, like how much is too much, what is recommended and how can we reduce it.
This is relevant to adults and kids alike, so keep reading to find out what is important and relevant for you.
It can seem hard at first, especially when it seems like our lives revolve around computers, laptops, tablets, smartphones, watches and streaming services.
Avoid screen based activities
The national guidelines recommend zero screen time for babies and children under the age of 2 years, except video calling with friends and family.
3-5 year olds are recommended to have 1 hour or less of screen time per day.
6-17 year olds are recommended to have no more than 2 hours of recreational / leisure screen time per day (this does not include school work).
We would recommend that adults not exceed 2 hours of recreational / leisure screen time per day either.
Increased sedentary screen time is known to have an ongoing negative impact on sleep, learning and development.
What are the implications of regular long screen time sessions?
This is an area of ongoing research, however excessive screen time has been associated with;
– Disordered sleep (not enough sleep, broken sleep, difficulty getting to sleep, changes in body’s circadian rhythm which can make you feel something similar to jetlag)
– Weight gain and obesity (kids who spend more time watching screens have been shown to eat more fast food and less fruit and vegetables)
– Lack of exercise or general movement throughout the day, excessive sitting
– Linked to increased incidence of mental health issues such as depression and anxiety, conduct disorder and oppositional defiant disorder
– Poorer quality of life scores
– Shorter attention span
– Lower levels of empathy
– Excessive screen time in a child’s first year of life is associated with lower cognitive skills later in life
– Less engagement in their real environment
– Weakens communication and social skills (even if they’re being social on social media)
– Can affect eye health, predispose to headaches, back pain and other issues.
What are some concerns about limiting screen time?
Some parents can be concerned that if their child’s screen time is restricted, that they may be “behind” other children later on in life when it comes to technology and express wanting them to keep up.
Given that very young children can navigate screens and devices, this is not likely to be an issue.
In addition, some families have concerns that their child may binge watch or develop other unwanted behaviours if they’re not allowed to have any screens.
What we would say is, most if not all children are going to experience some screen time, so they are very unlikely to be missing out.
Children can be addicted to their devices (just like adults) and some of the difficult or unwanted behaviours seen when trying to limit screen time can be associated with this.
How to reduce screen time (in adults or kids)
1. Monitor Screen time
Know how much screen time is occurring, measure if for a predetermined timeframe (such as 3 days) and you will likely get a sense of what’s happening.
2. Use an app
Devices are all different, but most if not all can tell you how much it has been used (and on what). Use this information to your advantage to help you keep track of what’s happening if you’re finding it difficult.
3. Set a screen time limit
Decide on an amount per day, or per week.
You may allow more on one day more than others for a specific reason.
Some devices or apps allow you to set a timer or shut off automatically.
4. Monitor that the screen time limit is being adhered to
If you don’t continue to monitor it, chances are old habits will creep back into the routine.
5. Consider removing charging from bedrooms
This will help you know where the devices are and ensure they are not being used overnight.
6. Develop new hobbies (or spend more time on existing ones)
If you have kids in your life, chances are you’ve heard the phrase “I’m bored” and this is really healthy and good for kids, as it helps them build creativity and problem solving.
You may also have to help distract your kids for certain periods, so it is worth having some quick and simple activities in mind to keep up your sleeve for these occasions.
7. Be realistic
If you or your child is spending 3 hours per day on screens for fun, chances are you won’t quickly or easily cut back to 30 minutes.
Be prepared for it not all to go to plan perfectly the first time you try to make a change, that’s okay, don’t be too hard on yourself (or the kids).
Just start a new day, or week afresh and try again, and again!
8. Set an alarm
This can be a good reminder to get up and move or do something else.
9. Turn off notifications
Don’t let the notifications suck you back into social media, ask yourself what’s the likelihood it is something urgent or important?
If you’re expecting contact from someone, that may be a priority, but otherwise let it go.
10. Remove unnecessary apps
Less choice equals less distraction or opportunity.
Yes we get the irony from point number 2 by the way!
Where to from here?
For older kids and adults, it can be worth thinking about how you can reduce excessive work or education time on screens and devices.
Discuss it with teachers, your employer or your colleagues and friends.
And while we love that you’re reading our blog, we suggest you pop this down and start implementing what we have talked about today.
Unless of course you need an appointment, you can book that online first here!
Let us know what you think about our guide to screen time.
