Excessive Screen Time

In the meantime, here are simple steps to reduce screen time:

• Eliminate background TV.
  If the TV is turned on — even if it’s just in the background — it’s likely to draw your child’s attention. If you’re not actively watching a show, turn it off.
• Keep TVs, smartphones and computers out of the bedroom.
  Children who have electronics in their bedrooms watch more than children who don’t have these in their bedrooms. Monitor your child’s screen time and the websites he or she is visiting by keeping TVs and computers in a common area in your house.
• Don’t eat in front of a screen.
  Allowing your child to eat or snack in front of electronic devices increases his or her screen time. The habit also encourages mindless munching, which can lead to weight gain.

When your child has screen time, make it as engaging as possible:

• Plan what your child views.
  Instead of flipping through channels, seek quality videos or programming. Consider using parental control settings on your TV and computers. Preview video games and smartphone applications before allowing your child to play with them.
• Watch with your child.
  Whenever possible, watch programs together and talk about what you see, such as family values, violence or drug abuse. If you see a junk food ad, explain that just because it’s on TV doesn’t mean it’s good for you.
• Record programs and watch them later.
  This will allow you to fast-forward through commercials selling toys, junk food and other products. When watching live programs, use the mute button during commercials.
• Encourage active screen time.
  Have your child stretch or do yoga while watching a show. Challenge your family to see who can do the most jumping jacks during a commercial break. Choose video games that encourage physical activity.

It can be difficult to start limiting your child’s screen time. However, it’s worth the effort. By creating new household rules and steadily making small changes in your child’s routine, you can curb screen time and its potential effects.

A few years ago, the average screen time for adults in the United States landed at 11 hours per day. Since lockdown, this number has gone up to an astonishing 19 hours per day on screens during the pandemic. Are you wondering where your screen time falls compared to the rest of the nation? If your phone, computer or tablets are set to send you weekly screen time reports, you may have an idea of just how many hours you clock in with your eyes locked on a device. About 30 percent of adults say that they’re online “almost constantly.”

Experts say adults should limit screen time outside of work to less than two hours per day. Any time beyond that which you would typically spend on screens should instead be spent participating in physical activity. This might not be feasible immediately, but there’s still a lot people can do to try to reduce this down.

• Turn off notifications. Notifications are messages from apps that appear on your screen to alert you of new activity. This triggers you to look at your phone and, more likely than not, spend additional time on your phone beyond checking what the notification is.
• Set a timer. Use a timer on your phone, the microwave, or an old-fashioned egg timer when you are watching television or using a tablet. When the timer goes off, turn off the device and make an effort to move your body—go for a walk, clean a room or try an at-home workout.
• Leave the phone out of the bedroom. Many people fall prey to scrolling their phone in bed at night or when they first wake up in the morning. This interferes with your sleep and can significantly add to your daily screen time. Use an alarm clock to wake up each morning and leave your phone on a small table outside your bedroom door each night.

This post is not intended to cover all health problems associated with screen time. If you have concerns about screen time and consequences on your health, such as eye strain, back issues or symptoms of depression, schedule an appointment with your doctor.