Addressing screen time
Reducing screen time has emerged as a critical consideration for promoting the wellbeing of children, particularly those with physical or learning disabilities.
The Living Healthy Report 2024 highlights the increasing reliance on recreational screen time across various age groups and its associated challenges.
Addressing this issue can lead to multiple benefits, including improved physical health, better sleep patterns, enhanced mental well-being, and stronger social connections for all children. It is important to consider a child’s age when determining appropriate screen time limits, as different age groups have varying needs and susceptibilities.
Excessive screen time has been linked to reduced physical activity levels, a concerning trend noted across Australian households. For children with disabilities, this can exacerbate challenges such as limited mobility or reliance on sedentary behaviours.
Understanding screen time
Screen time refers to the amount of time spent using digital devices such as smartphones, tablets, computers, and televisions. While these devices can be valuable tools for learning, socializing, and entertainment, it’s crucial to recognize that the time spent on screens can have both positive and negative effects.
Understanding screen time is essential for parents, caregivers, and individuals to make informed decisions about their own screen use and that of their children. By being mindful of how much time is spent on screens, families can better balance online and offline activities, ensuring a healthier lifestyle for everyone involved.
The risks of too much screen time
Too much screen time can lead to a range of negative effects, including:
- Obesity and Decreased Physical Activity: Excessive screen time often means more sedentary recreational screen time, which can contribute to weight gain and related health issues.
- Sleep Problems and Fatigue: The blue light emitted by screens can disrupt sleep patterns, leading to poor sleep quality and daytime fatigue.
- Social Isolation and Decreased Social Skills: Spending too much time on screens can reduce face-to-face interactions, impacting social development and skills.
- Decreased Attention Span and Academic Performance: Prolonged screen use can affect concentration and focus, leading to challenges in academic performance.
- Increased Risk of Addiction and Mental Health Problems: Overuse of screens can lead to addictive behaviors and exacerbate issues like anxiety and depression.
- Decreased Eye Health and Increased Risk of Myopia: Extended screen time can strain the eyes and increase the risk of developing myopia (nearsightedness).
Being aware of these risks is essential for managing screen time effectively and ensuring a healthy balance between digital and real-world activities.
Setting screen time limits and online and offline time
Encouraging alternative activities, such as physical outdoor play, creative arts, or participation in adaptive sports, can replace passive screen use and promote more active and engaging lifestyles. Parents should actively monitor their child’s screen to ensure a healthy balance between educational content and recreational use.
Physical activities, in particular, are shown to enhance not only overall health but also mental well-being and social interaction skills which are critical areas of development for children with learning disabilities.
Managing your own screen time as a parent
As a parent, managing your own screen time is crucial to setting a good example for your children. Here are some tips to help you manage your own screen time:
- Set Screen Time Limits for Yourself: Establish clear time limits for your own screen use and stick to them.
- Use Screen Time Tracking Tools: Monitor your usage with tracking tools to stay aware of how much time you spend on screens.
- Prioritise Face-to-Face Interactions and Outdoor Activities: Make time for in-person interactions and outdoor activities to balance your online and offline time.
- Create Screen-Free Zones and Times: Designate areas and times, such as during meals or before bed, where screens are not allowed.
- Engage in Physical Activity Regularly: Incorporate regular exercise into your routine to reduce sedentary behavior.
- Practice Mindfulness and Self-Care: Reduce stress and screen time by practicing mindfulness and self-care activities.
By managing your own screen time, you can promote a healthy balance between online and offline activities and set a positive example for your children.
How screen time affects your child’s sleep and mental health
A reduction in screen time can also significantly improve sleep quality. Particularly for children younger than 2 years, excessive screen time can have detrimental effects on their development.
The report indicates that children’s sleep patterns often deteriorate as they age, with only 25% of 12–13-year-olds meeting the recommended sleep guidelines on school nights due to internet access and too much screen time spent.
The blue light from screens also disrupts the body’s natural sleep patterns, making it difficult for children to fall and stay asleep, especially with increased screen time spent. Additionally, prolonged screen time can lead to digital eye strain.
For children with disabilities, disrupted sleep can compound difficulties in concentration, mood regulation, and daily functioning. Establishing screen-free bedtime routines and creating technology-free zones can support healthier sleep habits.
The mental health benefits of reduced screen time cannot be overstated. With rates of anxiety disorders and social challenges rising among children, limiting exposure to social media and video games can reduce feelings of isolation, fear of missing out (FOMO), and bullying.
Structured family activities, like board games or shared reading, can foster communication, strengthen relationships, and build confidence in children who may struggle with traditional social settings.
Encouraging active play and outdoor activities
Encouraging active play and outdoor activities is essential for children’s physical and mental health. Here are some tips to promote active play and outdoor activities:
- Provide Opportunities for Outdoor Play: Take your children to parks, playgrounds, and sports facilities to encourage outdoor play.
- Encourage Physical Activity: Get your children involved in activities like dance, sports, and exercise to keep them active.
- Limit Screen Time: Set screen time limits and promote screen-free zones and times to encourage more physical activity.
- Engage in Active Play with Your Children: Participate in games, walks, or other physical activities with your children to make it a family affair.
- Create a Safe and Supportive Environment: Ensure that your children have a safe space to play and explore outdoors.
- Encourage Exploration and Learning: Motivate your children to explore nature and learn about the environment around them.
By promoting active play and outdoor activities, you can help your children develop healthy habits and a lifelong love of physical activity.
Improving the quality of screen time
Improving the quality of screen time is essential to ensure that children are using digital devices in a way that is beneficial to their learning, socialisation, and entertainment. Here are some tips to improve the quality of screen time:
- Choose High-Quality Educational Apps and Games: Select apps and games that are educational and promote learning.
- Encourage Creative and Interactive Screen Time: Activities like drawing, coding, or other interactive tasks can make screen time more beneficial.
- Use Screen Time to Promote Social Skills: Encourage video chatting with family members and friends to enhance social interactions.
- Limit Exposure to Inappropriate Content: Use parental controls to block apps and content that are violent or inappropriate.
- Encourage Critical Thinking: Teach your children to think critically about the media they consume and make informed choices.
- Use Parental Controls and Monitoring Tools: Ensure safe and responsible screen use by monitoring your child’s screen activities.
By improving the quality of screen time, you can help your children use digital devices in a way that is beneficial to their development and well-being.
Creating a healthy balance
For parents of children and young people with disabilities, providing clear guidance and setting realistic limits on screen time is vital.
Practical strategies include co-viewing educational content, setting limits, and prioritising screen time for learning or therapy over passive consumption.
Collaboration with schools, therapists, and healthcare providers can ensure that children receive the benefits of digital tools without succumbing to overuse.
By taking steps to reduce screen time, families can foster healthier habits that benefit all children, including those with physical or learning disabilities.
These changes not only address immediate concerns but also establish a foundation for lifelong well-being, empowering children to lead more active, engaged, and fulfilling lives.
If you’d like to speak with one of LiveBig’s experienced clinicians to find out how to create a healthy balance for your child, contact LiveBig here.