Screens are everywhere—from smartphones to tablets, laptops, and TVs. Many parents ask themselves, "How much screen time is too much for my child?" While technology offers educational benefits and entertainment, there’s growing concern about the impact prolonged screen exposure can have on children and teens. In this blog, we’ll explore the link between screen time and mental health, helping you navigate this complex issue and make informed decisions for your family.

Sleep- Frequent use of screens causes poor sleep, especially nighttime use of digital devices. Using screens too close to bedtime exposes eyes to blue light which negatively impacts sleep patterns by reducing your body production of melatonin. Poor sleep then decreases focus and attention as well as negatively impacts mood the following day. 

Social- Increased screen use has been linked to an increase in social isolation from peers. This can lead to decreased communication and as a result decreased confidence with in-person interactions. Increased time spent in front of a screen has been linked to increased difficulty making friends. While screens can help children connect with family and friends that they would not be able to communicate with otherwise, devices cannot take the place of in-person communication or build social skills as effectively. 

Cognition- Ongoing research continues to explore the direct impact of screen time on cognitive development. However, existing evidence suggests a negative correlation between increased screen time and factors such as academic performance, executive functioning, and impulsivity. Additionally, excessive screen time can reduce the quality of interactions with caregivers, which may negatively affect language development in young children.

Emotional- Screen time can impact mental health through decreasing a child’s curiosity, lowering self control, decreasing emotional stability, and interfering with the ability to interpret emotions. Prolonged screen use has been connected to a higher prevalence of depression, anxiety, and other mental health issues in children. Children and teens who spend several hours a day on screens were twice as likely to develop anxiety or depression compared to children who limited their screen time to one hour or less per day. Even moderate use of screens has been linked to lower emotional well-being.
Several factors contribute to positive physical and mental health, and teens typically do the best when they have one hour of physical activity each day, sleep eight to ten hours a day and use screens recreationally for less than two hours a day. 

Reducing screen time tips:
A lot of school work and communication occurs through screens making decreasing screen time difficult. While you take a look at some of the practical tips below for reducing screen use in your home, remember to take a gradual approach and have patience with yourself and your family as you adjust expectations around screens. 

Work together- Have a family meeting about the changes that will be happening. Approach the conversation with a positive mindframe and discuss all the things each person and the family will be able to do with the time they will have. Set a family reward for decreasing screen time together. Continue to encourage each other through the process and remind each other of the goals and rewards you have all set. It is also important to be a role model for your children. It makes it easier for children to follow expectations when they see the adults in their lives making changes as well. Remember that your child being bored is ok. Boredom is an essential part of creativity. Over time, and with encouragement, they will be able to regulate the feelings of boredom and will need less parental direction on how to fill their time. 

Replace screen time with active time- Have a list of go-to screenless activities including crafts, board and card games, and outdoor activities. Plan family activities like bike rides or trying out new recipes together. If possible, encourage children to connect and play with friends to build social interactions. 

Designate screen free zones- Background TV and smartphones/ tablets at the dinner tables can lead to mindless eating and missing body cues when full. Make connecting a priority during meal times by eliminating screens during meals. Try to put screens away an hour before bedtime to keep blue light from disrupting sleep patterns. Incorporate peaceful winding down activities like reading, journaling or doing a puzzle.  Removing screens from bedrooms and charging all phones in a common area of the home at night will also help eliminate night time scrolling. 

Be engaged with what is on the screen- Like we have mentioned, not all screen time is bad! It can be helpful in so many ways and is sometimes necessary. When children are engaging with screens, it is important to preview what children are consuming on their screens. This could be as simple as watching a few episodes of a series that your children are interested in to make sure the topics are appropriate. Watch media with your children and have active conversations about what is on the screen.