Building Healthy Media-Use Habits
Screens are everywhere in our daily lives. It can be difficult to keep up with the rapid proliferation of devices and digital content - and harder still to set appropriate limits around screen time for our children. While digital media can expand learning and knowledge opportunities, how much is too much?
Research suggests associations between screen time and diminished psychological well-being. In a study of children ages 2-17, one hour of screen usage per day was associated with lower levels of emotional regulation and curiosity; difficulty making friends and completing tasks; and increased distractibility. According to the same study, adolescents who were “high users” of screens (7+ hours per day) were more likely to be diagnosed with depression or anxiety, and experience higher levels of sleep disturbance [1].
Determining how much screen time is ‘too much’, however, depends on various factors, including the age of the child, the content being consumed, and how it affects the child’s well-being. Rather than set a specific time limit on digital media use, The American Academy of Pediatrics recommends reflecting on the quality of interactions with digital media [2].
In other words: observe how screen time affects our children physically, emotionally, and socially, and adjust accordingly. If screen time starts to interfere in any of the following ways, it may be a sign that it’s too much:
Sleep Disturbance: Is digital media use disrupting sleep patterns, quality of sleep, or physical activity, leading to fatigue and irritability?
Social Development: Is screen time reducing opportunities for face-to-face social interaction and development of social skills?
Cognitive Development: Is digital media use interfering with the development of attention, concentration, and critical thinking skills?
Emotional well-being: Are you seeing an increase in symptoms of anxiety, depression, or other mental health concerns?
Given the potential negative impacts of excessive screen time, how do we build healthy media-use habits?
Use media together with your child. Children can benefit from sitting with an adult as they engage with digital media, to co-view, talk, and teach. Narrating and discussing the content can transform a passive and solitary activity into a rich social interaction.
Prioritize active engagement: Active screen time involves interactive engagement with digital content, such as playing educational games, video chatting with relatives, or creating digital artwork. Prioritize activities that are engaging, social and require your child’s active involvement.
Establish clear rules, and be consistent: Set specific guidelines regarding when and for how long screens can be used each day. Enforce the rules consistently, across caregivers, so that expectations are clearly understood.
Consider the order of events: Set up a daily schedule, using screen time to reward your child for completing less-preferred activities.
Lead by example: Show your child that you too limit your own screen time, and engage in alternative activities that are healthy for your body and mind.
With these strategies, we can help our children harness the benefits of technology while minimizing its potential drawbacks.
References
[1] Twenge, J.M., Campbell, W.K. Associations between screen time and lower psychological well-being among children and adolescents: evidence from a population-based study. Prev Med Rep. 2018 Oct;12:271–83. https://doi.org/10.1016/j.pmedr.2018.10.003
[2] Center of Excellence on Social Media and Youth Mental Health. (2023, May 21). Screen time guidelines. American Academy of Pediatrics. https://www.aap.org/en/patient-care/media-and-children/center-of-excellence-on-social-media-and-youth-mental-health/qa-portal/qa-portal-library/qa-portal-library-questions/screen-time-guidelines/