The Effects of Screen Time & Setting Realistic Boundaries

May 15th, 2023Tayce MorathEarly Development, News & Information, Play & Socialising, Technology

Technology was created to support and simplify our daily lives, in addition to extending our abilities. We continuously rely on technology every day for communication, education, connection, and entertainment. Despite the profound advantages that technology gives us, we have become somewhat obsessed as a society to feed into technology with extended engagement to the point of which is becoming unhealthy. It is easy to forget the negatives of something that brings so many positives.

Screen time refers the amount of time spent using a device with a screen, such as a smartphone, computer, tablet, television, or video console. Our current world provides screens everywhere, of which can make monitoring a child’s screen time very challenging. To increase the challenge further, screen time can be found to be very educational and further support a child’s social development, and use of iPads and computers are an everyday part of school life..

The Australian Bureau of Statistics (ABS, 2019) report that 90 percent of Australian children are looking at screens each week and most of them are engaging for 10 or more hours a week. Under the Australian Guidelines, a child aged 3-11 years is recommended up to 60 minutes screen time a day which includes both educational and entertainment purposes (Australian Guidelines, 2022). Now, we look at these statistics and scoff as children are using iPads in the classroom to complete activities such as reading and completing tasks, and then are getting home and enjoying TV time or playing video games to support winding down. One hour out of a day may seem like no time at all, but the long-term implications of extended periods of time while seated on a screen will startle you.

While the implications of long-term effects of extended periods of screen time is still being researched, some studies have shown significant physical and cognitive implications that may be caused due to our reliance on screens. These may include:

Physical strain on our eyes and bodies due to poor posture and the head tilted down to look at a screen.
Sleep deprivation as an effect of exposure to blue lights.
Increased risk of obesity due to increased ease of marketing of poor foods choices and reduced engagement with physical activity.
Reduced cognitive ability and impaired social skills.

The most interesting fact is regarding the effect on cognitive ability in which a study has outlined that too much screen time alters the structure of the brain by reducing the grey matter responsible for cognitive processes to shrink, as well as changes of the white matter that serves as the network to the brain’s signal communication (Singapore Government, 2021). This in turn leads to poorer concentration, weaker memory, slower information processing and weaker impulse control. This is particularly concerning regarding children’s brains who are still developing.

Now I know what your next question is… What can I do to stop this from happening to my child? Well, you are in luck, as the following strategies can be used to support you as a parent in creating some boundaries with children around screen time. While it is unrealistic to throw all iPads and phones away, please consider some of these ideas. Also ensure that your children are involved in your new plans around screen time boundaries as change is hard for everyone. Keeping our children informed before we make significant changes and letting them take some ownership of the decision will help the transition. We also cannot control the classroom environment so therefore screen time is going to be increased already due to the increased use of technology to support education delivery. Therefore, it is vital that screen time is reduced as much as possible at home.

Tips on creating boundaries around screen time:

Setting times of the day to have screen time such as 20 minutes before dinner time therefore increasing balance of screen time and family time (implied by sitting at the table to eat a meal together with nil screens).
Creating environmental boundaries is key to supporting visual guidelines such as keeping smartphones and technology out of bedrooms and ensuring that bedrooms remain a place of rest/sleep. Also ensuring screens do not impede on mealtimes to ensure healthy eating practices and social connection vital for child development.
Due to the increased dopamine hit from technology that children are experiencing, ensure to support other forms of play as this is another way for them to get that dopamine hit. Sometimes reduced exposure to an occupation, such as play, can lead to reduced imagination, such as children may display limited ability to independently play. Therefore, it is key as their primary carer to support them in seeking play either by gross motor tasks like kicking a ball or fine motor tasks such as craft. This supports overall wellbeing and encourages creativity.
Sitting down and creating a list of alternative activities together such as baking, reading a book, colouring is another way to support seeking non-screen based activities to do to wind down.
Engaging in extra-curricular activities such as team sport, music lessons, Scouts, etc, can further support community engagement and reduced screen interaction. To do this ask your child what activities they would like to try? What are their friends doing? What have they enjoyed at school? If your child is unsure, it may be helpful to offer them some choices or take them to go and observe some activities before committing to giving them a go.
Ensure you are aware of the device and the content they are using. When using technology, ensure content is age appropriate and maybe try and focus screen times on educational purposes to support healthy use of screen time.

Tips when engaging in screen time:

Ensure the brightness of the screen is lowered and matches the surrounding environment light and if the device has this function, using ‘warm’ lighting at night.
Switching all technology to a ‘do not disturb’ night mode will ensure notifications are reduced and information input is therefore not overloading the user.

At the end of the day screens will always be prevalent in whatever environment we enter and will be continually relied on for transferring information. We cannot stop the screen exposure, but we can be aware of the cognitive and physical implications it has on our children and enact ways to fight back against these long-term use effects. A little extra outside play now, can have long lasting effects on a child’s physical, cognitive, and social emotional development as they grow into adulthood.

Please refer to the checklist below to support you identifying as to whether your child is using screens and digital technology in a balanced and health way (Raising Children’s Network, 2022).

Is your child…? (Please answer 'Yes' or 'No'):

Sleeping Enough?
Physically Healthy?
Mentally and Emotionally Healthy?
Engaging in school?
Connecting socially with family and friends, online and offline?
Enjoying a variety of hobbies and interests?
Doing physical activity every day?
Having fun and learning while using screens?
*If your answer is mainly yes, then your child is probably already using technology in a health way and is following a balanced lifestyle.*

References

Australian Bureau of Statistics, A.B.S. (2019) Kids clock up 10 or more hours of screen time per week, Australian Bureau of Statistics. Available at: /www.abs.gov.au/articles/kids-clock-10-or-more-hours-screen-time-week#:~:text=Around%2090%20per%20cent%20of%20Australian%20children%20are,today%20by%20the%20Australian%20Bureau%20of%20Statistics%20%28ABS%29. (Accessed: May 5, 2023).

Joshi, A. and Hinkley, T. (2021) Too much time on screens? Screen time effects and guidelines for children and young people, Australian Institute of Family Studies (AIFS). Available at: aifs.gov.au/resources/short-articles/too-much-time-screens (Accessed: May 5, 2023).

Raising Children's Network, A. (2022) Healthy Screen Time and digital technology use: Checklist, Raising Children Network. Available at: raisingchildren.net.au/toddlers/play-learning/screen-time-media/screen-time (Accessed: May 5, 2023).

Singapore Government, A.H. (2021) What are the negative side effects of too much screen time, Active Health . Available at: www.activesgcircle.gov.sg/activehealth/read/screen-time/what-are-the-negative-side-effects-of-too-much-screen-time (Accessed: May 5, 2023).