How Much Is Too Much? Technology, Screen Time, And Your Mental Health
It’s no secret that people are somewhat “addicted” to their screen time. Just look around you at any restaurant and you’ll see families and friends interacting more with their phones than with each other. The same hold true for almost anywhere you go: some people can’t even take their eyes off their screens when driving or walking, which has resulted in numerous accidents and deaths.
In a 2018 study done by the Pew Research Center, 54 percent of teens aged 13 – 17 said they were concerned about the amount of time they were spending online and on their phones. In fact, they were so alarmed about it that “Some 52% of U.S. teens report taking steps to cut back on their mobile phone use, and similar shares have tried to limit their use of social media (57%) or video games (58%),” according to the researchers.
Parents don’t do much better. The study reported that, “36% say they themselves spend too much time on their cellphone.”
Because of all the time spent watching screens, research is being done to find out the physical and emotional effects it might be causing for us.
What Does Too Much Screen Time Do To Your Brain?
Since phones and computers have only been easily accessible and affordable for people in the last thirty years or so, we don’t yet know the long term effects of screen time on the brains of kids or adults. But, we do know that, because children’s brains are still in the process of developing and growing, it seems likely that they would be affected by this technology.
The Adolescent Brain Cognitive Development (ABCD) study by the National Institutes of Health agrees. It has been following more than 11,000 kids, ages 9 and 10 years old, at 21 different areas throughout the United States. According to an article on Healthline, the initial results of the research show that:
MRI scans found significant differences in the brains of some children who reported using smartphones, tablets, and video games more than seven hours a day.
Children who reported more than two hours a day of screen time got lower scores on thinking and language tests.
The scary thing is that it will take many more years to discover whether these effects are the result of too much screen time or whether the differences were from something else.
So, does that mean adults are safe from the adverse effects of too much screen time? Actually, no.
Today’s adults have been estimated to spend more than 10 hours a day in front of screens (Harvard T. H. Chan School Of Public Health). Because the activity is sedentary, this exposure has been linked, in part, to higher obesity rates (which can lead to diabetes) and sleep problems.
Additionally, when asked, 15 percent of adults reported that they were more likely to lose focus at work due to checking their cellphone, which is double the number of teens who have trouble focusing in class for that same reason.
And, the Pew Research study indicates that more than half of teens (51 percent) say their parents are “often or sometimes” distracted by their own phones while in conversation with their child, leading to feelings of unimportance in the child.
What Are The Emotional Effects Of Too Much Screen Time?
For kids, anxiety, depression, and loneliness are often the result of too much screen time. A 2018 population-based study by Twenge and Campbell showed that after an hour of screen time per day, “…increasing screen time was generally linked to progressively lower psychological well-being.” The researchers also noted that, “High users of screens were also significantly more likely to have been diagnosed with anxiety or depression.”
But maybe screen time isn’t bad if kids are texting or gaming together? After all, they are interacting with each other and developing social relationships, right?
Again, the answer is ‘no’. According to a Psychology Today article by Victoria L. Dunckley M.D., “…many parents mistakenly believe that interactive screen-time—Internet or social media use, texting, emailing, and gaming—isn’t harmful, especially compared to passive screen time like watching TV. In fact, interactive screen time is more likely to cause sleep, mood, and cognitive issues, because it’s more likely to cause hyperarousal and compulsive use.”
In addition to the physical and psychological effects, too much social media time can lead to problems with social skills and their application, as well as a decrease in self-esteem – in both children and adults. Furthermore, kids can be bullied online while sitting right next to their parents and they can’t get away from it.
How To Limit Screen Time
For parents who are wondering how to limit their child’s screen time, the American Academy of Pediatrics set out updated media guidelines based on the latest research. They suggest:
For children under 18 months old, no screen time.
For children 18 to 24 months old, parents should choose only high-quality media and watch it with their child.
For children 2 to 5 years old, less than one hour per day of high-quality programming is recommended, with parents watching along.
Don’t use screen time as a way to calm your child down or as a babysitter.
No screens 1 hour before bedtime, and remove devices from bedrooms before bed.
Keep bedrooms, mealtimes, and parent–child play times screen free for children and parents. Parents can set a “do not disturb” option on their phones during these times.
For adults who are trying to limit their own screen time:
As with the suggestions for kids: Keep bedrooms, mealtimes, and parent–child play times screen free
Use phone apps to remind you when it’s time to stop using the phone
Turn off the majority of your notifications
Delete your social media apps
Stop using your phone as an alarm clock because it’s too easy to get caught up in checking for updates from friends, scanning texts, and reading emails if you pick up the phone to turn off the alarm
We Can Help Break The Screen Time Cycle
If you are concerned about your teen or ‘tween’s screen time amount – or your own – we can help you take steps to “disconnect.” For more information, contact us today.
