The Impact of Screen Time: Understanding the Risks of Phone Use and How Parents Can Set Healthy Limits

Nov 20

Introduction:

In today’s world, screens are an unavoidable part of life. I know phones entered our world during lockdowns, as has been an uphill battle ever since. From schoolwork to social media, smartphones have become essential tools for communication, learning, and entertainment. However, with the increased use of phones, especially among children and teenagers, there are growing concerns about their potential negative effects on mental health, social development, and overall well-being. I am grateful to our provincial education minister for recognizing this as well. So, lets explore the risks associated with excessive phone use, the science behind it, and practical strategies for parents to help manage screen time effectively.

The Risks of Excessive Screen Time:

1. Mental Health Concerns:

Research consistently shows that too much screen time, particularly on social media and mobile apps, is linked to increased rates of anxiety, depression, and loneliness, especially among teens. Studies have found that:

Social media and Depression: Studies like those published in JAMA Psychiatry have shown a correlation between heavy social media use and symptoms of depression and anxiety, particularly in adolescent girls. Constant comparison to others and the need for validation through likes and comments can contribute to these feelings.
Sleep Disruption: The blue light emitted by screens can interfere with melatonin production, the hormone responsible for regulating sleep. This disruption can make it harder for children and teenagers to fall asleep and maintain a healthy sleep cycle.
Addiction and Dependence: Phones are designed to be highly engaging, and constant notifications can create a cycle of addiction. Insert Dopamine Spike, and an epidemic of instant gratification. A 2021 study published in Psychiatry Research highlighted how excessive phone use can lead to smartphone addiction, affecting attention span and mood, key competent is its impact on the prefrontal cortex and executive functioning.

2. Cognitive and Developmental Effects:

Attention and Focus: Constant interruptions and multitasking on mobile devices can impair attention span. Research from University of California, Irvine found that multitasking while using screens may decrease cognitive performance and lead to shorter attention spans in children & adults.
Impaired Social Skills: Heavy phone use can reduce face-to-face interactions, which are crucial for developing social and emotional intelligence. Children who spend more time on screens may struggle with non-verbal cues and empathy in real-world interactions and repeat the cycle of anxiety if anxiety were present.

3. Physical Health Concerns:

Screen-Related Injuries: Prolonged screen use, especially without breaks, can lead to issues like “text neck” (a form of neck strain), eye strain (also known as digital eye strain or computer vision syndrome), and repetitive stress injuries (e.g., carpal tunnel syndrome).
Obesity and Sedentary Lifestyle: The more time children spend on their phones, the less time they spend being physically active. This sedentary behavior, coupled with snacking, can contribute to obesity and other health problems. Our bodies thrive on movement!!

What Science Tells Us About Healthy Screen Time Limits:

According to the American Academy of Pediatrics (AAP), recommendations for screen time should be tailored to a child’s age and developmental stage:

For children under 2 years: No screen time, except for video chatting with family.
For children 2-5 years: No more than 1 hour per day of high-quality, educational content.
For children 6 years and older: Parents should set consistent limits on screen time to ensure that it doesn’t interfere with sleep, physical activity, and face-to-face interactions.

Research from Common Sense Media found that children aged 8-12 spend an average of 4-6 hours on screens per day, while teens can spend up to 9 hours a day, not including schoolwork.

What Parents Can Do: Setting Healthy Limits on Screen Time:

1. Lead by Example:

Children learn by watching their parents. If parents set a healthy example by limiting their own screen time, especially during family time, kids are more likely to follow suit. Research from Pew Research Center highlights the influence of parental behavior on children’s habits, including screen use. It may be a difficult moment, but I encourage you to pause and ask yourself: What are your limits? How is screen time affecting your dopamine levels and executive functioning?

2. Create a Screen Time Schedule:

Consistency is key. Establish clear rules about when and where phone use is allowed. For example, designate “phone-free” times, such as during family meals or an hour before bedtime. Dr. Jenny Radesky, a pediatrician, suggests that a screen time schedule should align with a child’s overall routine, making sure that schoolwork, physical activity, and social time are prioritized. I love seeing these fun vaults or boxes on social media, make it creative.

Practical Tips:

Weekdays: Limit phone use to a set number of hours, such as after homework is completed.
Weekends: Allow some flexibility but keep screen time within reasonable bounds.
Family “Phone-Free Zones”: Make the dinner table or bedrooms phone-free zones to encourage face-to-face conversation and healthier sleep hygiene.

3. Use Screen Time Monitoring Tools:

Many phones now offer built-in tools that allow parents to monitor and set time limits for individual apps. Some apps that help track and limit screen time include:

Apple’s Screen Time (for iOS users)
Google’s Digital Wellbeing (for Android users)
OurPact (cross-platform parental control app)
Circle with Disney (family-friendly app to manage screen time)

These tools can help parents track usage and ensure that their child is not spending too much time on non-educational or harmful content.

4. Encourage Non-Screen Activities:

Encourage children to participate in activities that don’t involve screens. This can include sports, arts and crafts, reading, or playing board games. Building a balance between screen time and other activities helps reduce the negative impact of excessive phone use. Creative Idea to foster connection: create boredom boards, offer your children a ready to go idea list to reduce the difficulties of transitioning from screen to play.

5. Have Open Conversations About Phone Use:

It’s important to talk to your kids about the potential risks of excessive phone use and help them understand the importance of balancing screen time with other aspects of life. Encourage them to use phones for educational purposes, staying connected with friends, or pursuing hobbies. Children appreciate when our decisions come from a safety perspective that is backed by evidence vs them feeling we are just being mean or unsupportive.

So, in conclusion:

While phones and screens are an integral part of modern life, I know mine offers me a well-oiled family schedule, and work life balance. It's important for us parents to be aware of the potential risks associated with excessive screen time. By setting healthy limits, leading by example, and encouraging a balanced lifestyle, we can help our children navigate the digital world in a safe and responsible way. The goal is not to eliminate screen time completely but to manage it in a way that promotes mental, physical, and social well-being.

Helpful Resources for Parents:

Common Sense Media – Screen Time
This nonprofit provides a wealth of resources about screen time, media recommendations, and tips for balancing technology with family life.

Website Link: Common Sense Media - Screen Time

American Academy of Pediatrics (AAP) – Media and Children
AAP offers evidence-based guidelines on managing screen time, including the effects of media on children’s development and health.