By Dr. Kyzwana Caves, Adolescent Medicine at CHKD
From the moment we wake up, to the time we fall asleep, screens and technology are woven into everything we do. It’s important to remember that excessive screen time can have serious side effects, especially for impressionable children.
Unrealistic beauty standards set by social media influencers and the ease with which cyberbullies target others can put children at risk for serious mental health concerns. According to the federal health statistics, the percentage of teens who have symptoms of anxiety or depression is higher among those who spend four hours or more on their screens every day.
So, how do you push back when screens are everywhere? Start by setting healthy screen boundaries as a family. Even small changes can help reduce screen time and protect your child’s mental and physical well-being.
Tips for Creating Healthier Screen Habits
- Establish screen-free meals. This simple habit not only reduces screen exposure but also encourages face-to-face conversation and strengthens family bonds.
- Set screen curfews. Encourage children to power down devices at least one hour before bedtime. Reducing screen time in the evening helps improve sleep quality by minimizing exposure to blue light, which can interfere with melatonin production and disrupt circadian rhythms.
- Encourage outdoor play and physical activity. Outdoor play offers a natural break from screens. Plus, regular physical activity improves cardiovascular health, promotes healthy growth, and plays a significant role in reducing symptoms of anxiety and depression.
- Model balanced tech use. Demonstrating healthy screen habits can help reinforce the importance of balance and mindfulness when it comes to technology.
- Use parental controls wisely. Monitoring content and setting time limits on devices can help protect children from harmful content and excessive use. Many devices and apps now offer customizable tools to support digital wellness.
- Create tech-free bedrooms. Removing screens from sleeping areas can encourage better sleep and reduce the temptation to scroll late into the night.
While technology offers many educational and social benefits, intentional use is key. By creating boundaries and encouraging alternative activities, families can reduce the negative effects of excessive screen time and support healthier development in children.
