How do you reduce your child’s screen time usage? By setting clear expectations and employing this research backed plan.
As kids grow older it becomes increasingly difficult to find that perfect holiday gift. Gifts of time spent together on an excursion are popular as are simply providing gift cards to favorite businesses and allowing your kid to pick out something they have had their eye on but would not share with you.
However, if you are looking for a truly remarkable present, one that will transform your child for years to come, may we suggest you give them the gift of reduced screen time. Admittedly, your child will not know he wants this gift. He may even try to return it! But with a well-thought out plan, this gift will truly keep giving and will help position your child as a healthy digital citizen; its benefits are world- and life-changing.
Health risks of excessive screen time
Just how bad is the problem? Does it just seem like everyone is always staring at a screen? Research says kids certainly are.
According to the National Institutes of Health, the average child between 8 and 18 years old spends over 7 hours a day in front of screens. This includes for school, video games, television, and all electronics usage.
Excessive screen time creates a vicious cycle. Some of the potential issues feed off of each other and actually exacerbate the problem! Like walking into a fun house with distorted mirrors, your child may not see his or her reflection clearly, meaning the amount of time spent on devices or the issues it is creating. I am on it for school! may be a common response from your child, not recognizing that phone time, video games and Youtube videos all count towards the total screen time.
The Mayo Clinic reports excessive screen time can lead to:
Obesity – When electronics are in the bedroom the obesity rate risk increases.
Irregular sleep – The more time spent on screens the greater the likelihood of having trouble falling asleep and or developing an irregular sleep schedule, which can then lead to fatigue and increased snacking.
Behavior problems – Elementary age students who spent two or more hours per day watching television and or playing video games were more likely to have emotional, social, and or focus issues.
Negative impact on academics – There is a clear connection between amount time spent on electronics and poor performance on tests in school.
Less time to play – Time is a zero sum game. If your child is on electronics they are not playing with friends and or interacting with others.
Benefits of reduced screen time
Those are just of few of the multitude of problems that excessive screen time can create. What are the benefits of reducing electronics usage?
Better face to face social skills –The Mayo Clinic reported a study that found that kids who went five days without electronics were better at recognizing facial emotions and non-verbal cues than those who spent excessive time on screens.
Better physical health – Like the physics concept that two things cannot occupy the same space, your child cannot be on electronics and doing something more productive. Therefore, the logic goes, if you are not on a screen it frees up time for other activities, such as physical exercise and or to play actively with friends. Additionally, it removes opportunities for mindless snacking, common while on electronics, and can actually support maintaining a healthy weight. Finally, it improves sleep. People who spend significant time on screens have a more difficult time falling and staying asleep.
Improved school performance- A study in JAMA Pediatrics found, in part, that children whose parents limited screen time did better in school. An Iowa State professor who was part of the study said that results are typically not immediate, and that can be frustrating to parents. But he encourages parents, nonetheless, to place reasonable limits on screen time and the positive results will come.
Better focus – Limiting screen time provides opportunities for kids to engage with other non-electronic activities, many of which require sustained attention and focus. Board games, card games, and puzzles all are great alternatives for kids and their families to do in place of screen time. The more children participate in these kinds of games and activities the better their sustained attention will become.
Reduced behavior issues and irritability – Excessive screen time has been linked to many negative things, for both kids and adults, including irritability. While some studies believe the content consumed does not matter, common sense must make an appearance; prolonged exposure to violent images and inappropriate material has to have some negative impact shaping kids’ behavior. If less screen time means less irritation and better impulsivity control, you owe it to your child to try!
How to reduce kids’ screen time
First of all, you need to set clear rules and reasonable expectations around screen time. The American Academy of Pediatrics has updated its screen time policy to: “We recommend considering the quality of interactions with digital media and not just the quantity, or amount of time.” Rather than supporting a fixed number of, say, two hours per day, parents need to be more nuanced and involved in what their child is consuming online.
Other strategies to help reduce the amount of time spent on devices include:
Screen-free areas in your home. Whether it is at the kitchen table or dining room table, wherever your family tends to eat meals together ought to be screen free. Bedrooms are another good spot to prohibit screens.
Screen-free times. Adopting family rules about times of day when screens are prohibited is a great way to help reduce device time. A popular suggestion is one hour before bed, which will have a positive effect on sleep quality.
Encourage and brainstorm off-line activities. As mentioned previously, time is a zero sum game. If your child is outside playing with friends or is on a bike ride or plays a sport, then she will not be on electronics during those times. Of course it takes parents to actively encourage participation in these types of off-line activities.
Be a role model and put your phone down. Yes, kids watch and listen to what parents say and do. Even teenagers! Model how to spend time without electronics. Talk to your spouse and kids about your and their day. Pick up a book or magazine and read something, not on your phone. Work on 500 piece puzzle of a prairie on a peninsula.
Consistency is key. Even the best intentioned parents will slip up when trying to establish a new routine or house rule. The most important part of this plan is the consistent application of the rules. No phones at dinner simply means just that. No exception. If one hour before bed is screen free, then hold that time sacred. Bending rules really means there are no rules!
Final thoughts
December may truly be the most wonderful time of the year- if your child is present for it and not always glued to a device! The research is clear: excessive screen time leads to many health concerns such as obesity, sleep disruptions and a negative impact on academics. Of course reducing screen time will yield many positive benefits, including better face to face social interactions, increased health, and fewer behavior issues. Setting clear and reasonable expectations for screen time is the best starting point to help wean your child off constant electronics usage along with holding screen-free times and locations in your home.
If your child struggles with excessive screen time, please contact Jennifer Disch at Engage the Brain to discover how an Executive Functions coach could help teach your child how to better manage their device time and make informed decisions around how they spend free time.