Did you know that 94% of people in the UK own a smartphone? It’s getting to the point where it’s hard to remember the days without one. People rely on their smartphones for work, organization, scheduling, communication, and entertainment. There’s a good chance you don’t go anywhere without your phone and always have it within reach. Smartphones indeed offer all kinds of benefits, but there can be a downside to these devices.
Excessive screen time is being talked about more and more with people beginning to realise just how harmful it can be. The research doesn’t lie; instead, it’s painting a clear picture of just how much is considered too much screen time. So let’s take a look at what the negative effects are of excessive screen time, what’s considered a safe amount of screen time, and what you can do to take control and set healthy limits.
Why Is Excessive Screen Time Bad?
Once you start looking into the negative effects of excessive screen time, it can be rather shocking. Keep in mind, excessive screen time affects kids and adults alike.
Here are some of the negative effects:
- Screen time, and social media in particular, can be addictive. What may seem like harmless fun to start with can quickly spiral. Suddenly you’ll find yourself needing to check social media constantly, ignoring the real life that is happening around you. Social media also has a nasty habit of being very negative and can trigger stress, anxiety, depression, and more. It’s also rife with misinformation, which creates many other problems.
- Excessive screen time can make it hard for you to wind down at the end of the day, sparking insomnia. For those who already have a problem with insomnia, screen time can make it much worse. This is why it’s especially bad to use a screen right before bedtime.
- If you’re spending all your time on your mobile device, you aren’t engaging in physical activity. People of all ages need to stay physically active to stay healthy. Simple things like going for a walk, playing with the dog, gardening, chores, and playing outdoors all benefit your mind and body.
- Back pain, shoulder pain, headaches, and eye strain are all common complaints for those who spend too much time on their smartphone or tablet. It’s common to hunch over the screen, which is horrible for posture. Phone screens can also be very bright, and not everyone dims the screen.
What About the Link Between Excessive Screen Time and Brain Development in Kids?
One especially worrying piece of data that has come to light is how excessive screen time can affect brain development in kids. Parents want to provide their children with the best childhood possible, giving them all the tools they need to be successful and happy. Limiting their screen time could end up being the best decision you make.
Did you know that kids who have a TV or access to a smartphone in their bedroom don’t do as well on tests and quizzes? It can also keep them up at night, making it hard for them to get enough sleep. Without enough sleep, it affects their ability to think through simple problems and information, and also negatively impacts their mood and social skills.
For children under the age of two, there should be no screen time unless it is used for video chatting with a family member or close friend. From two to five years old, it is recommended that you give them parentally supervised time of up to one hour. Those five years and older are recommended no more than two hours per day, not counting any time spent online doing homework.
Adults Also Need to Limit Their Screen Time
Even though there is a lot of focus on limiting screen time for kids, adults shouldn’t assume they are exempt. Just like kids, adults need to be careful about how much screen time they are getting. For those who work on computers daily, it can be especially challenging. A good tip is to limit your screen time outside of work to a maximum of two hours per day.
Ideally, the rest of your time should be spent engaging in offline activities like exercising, socialising, playing board games, reading, and so forth. And don’t forget, screen time comprises smartphones and televisions.
How Do You Stick to Your Limited Screen Time?
Knowing that excess screen time is bad for people of all ages is one thing, but how can you make it a healthy new habit that you actually stick to? Experts suggest using something simple like a timer. You can use the timer on your mobile device, a smartwatch, or anything else. It’s easy to fall into the rabbit hole online and suddenly lose track of how long you’ve been online. The timer will be your snap back to reality, letting you know it’s time to shut it down.
This same technique can be used with kids. They will have no problem understanding that when the timer beeps, it’s time to turn off the device.
A few other ways to limit screen time include:
- Not allowing devices at the table when eating.
- Not taking devices to bed by leaving them in another room.
- Not allowing devices during family time, such as family game night.
- Turning off notifications so you won’t be tempted to check the device.
- Not making checking your phone the first or last thing you do in a day.
Remember that as a parent it’s your job to set an example for your kids. Whether you’re online trying to find the best slot sites or just the latest audiobooks you can listen to on your commute to work, set an example for your kids and stick to your time limit.
Scaling Back Screen Time Is Necessary But Doesn’t Need to Be Difficult
It’s becoming clear that enforcing screen time for kids and adults should be seen as a priority. The good news is that it doesn’t have to be stressful or difficult; it’s a matter of being honest with yourself about how much time you and your family spend online and sticking to a scaled-back schedule.