What about “Screen Time” NOW?!?
· Kaitlyn Iseminger
COVID-19 has released a whole new set of concerns for parents of children everywhere. There were plenty of screens around us before the pandemic arrived, but it feels screen time has grown exponentially. If you’re a parent, you may be feeling a bit worried about how all this additional screen time is impacting your kiddo’s health. You may have noticed some new behaviors from the excessive amount of screen time. In this blog post, I’ll cover why you may be seeing different behaviors and ideas to help reduce screen time.
Here are the four main points I’ll be covering throughout this post:
● WHAT ARE THE SIGNS OF TOO MUCH SCREEN TIME
● THE QUESTION WE SHOULD BE ASKING.
● ESTABLISH NO “SCREEN TIME” TIMES
● GIVING SOME AUTONOMY TO TEENS
WHAT ARE THE SIGNS OF TOO MUCH SCREEN TIME?
Are you noticing that your kiddo has more wiggles than usual? Or you’re finding it challenging to keep their attention? What about a teenager who seems a little more withdrawn than usual? These can all be some signs of too much screen time. Too much screen exposure has been linked to higher anxiety, depression, and loneliness. Not only does screen time impact mental health, but it can impact our sleep because of the type of light coming from the screen. When we should be winding down, our brains are still wired because it’s missing the signals from natural rhythms that it’s time to sleep.
THE QUESTION WE SHOULD BE ASKING
Amid a pandemic where everything has gone online, social distancing is in effect, and fun activities are now closed, how much time is too much time spent on a screen becomes a difficult question to answer. Expectations have changed quite a bit to accommodate for our new lives in a pandemic. Perhaps a better question to ask is how do I create time without a screen? Take a moment (as a parent & with your kids) and reflect on how much time you’re spending on your electronics and what for? Are there times you’re just scrolling on social media or websites to pass the time? Or what about using it to procrastinate a task you don’t want to do? (I’m totally guilty of this!) Try some of these quick activities the next time you need/have a break:
● Play “I spy”: Find a window, and just take a moment to notice what’s going on outside. Play with a friend or just with yourself (maybe take time to make a scavenger list and see who can cross everything off their list first!)
● Move around: Get some exercise in! Have a wall sitting contest, or see who can do the most jumping jacks! Have a dance party! You can even take a walk to the mailbox and back.
● Mindfulness: Take a moment to try a mindfulness activity. It can be eating a piece of chocolate or fruit and slowing down and really noticing the flavors. You can also follow along with this video as a fun way to practice mindfulness (I know, I know it’s supposed to be a “screen break.” So try your best to close your eyes or to look out the window while you listen and follow along.)
ESTABLISH “NO SCREEN TIME” TIMES
One of the easiest ways to help combat all the excessive screen time is to establish a time where there’s no screen time. A great time to practice is at the dinner table or going to bed. Using a mealtime is a great opportunity for EVERYONE to put down their screens and engage with each other. Try designating a basket or small container everyone’s phone goes into and set it out of sight while you eat. Does the table feel awkward because no one is talking? Find some fun questions or would you rather discuss and laugh about while you eat. (Remember no phones, so either write down your questions or print out some!) This is a time for you as a family to connect with each other.
Another time to practice no screens is bedtime. Try setting up a new routine where the last hour (or 30 minutes if an hour feels too long) you’re not using a screen. This is a great time to get ready for bed, read a good book, or have a cup of tea. Encourage your teens (who may use their phones as alarms or music to sleep) to leave their phone charging on a dresser or a chair next to them, but not in the bed with them.
Here are some additional ideas to plan with the whole family for taking a screen break:
● A board game night
● Going on a hike
● Baking/Cooking
● Painting/craft time
GIVING SOME AUTONOMY TO KIDS AND TEENS
Remember these are suggestions and tips for you to integrate into your family and can take some time to adjust to. It can be hard for kids and teens to adjust to implementing a new routine. Electronics are a way kids and teens can still interact with their friends during the pandemic. For kids and teenagers, talk to them and voice your concerns about the amount of screen time. Communicate your care for them and listen to their concerns too. Come up with ideas together about how you can lessen the screen time. Then follow through with your new ideas. For these to be successful, you’ll need to set the example. Your kids and teens are watching and learning from you.