The Detrimental Effects of Excessive Screen Time on Children and Adults

Before the COVID-19 pandemic, there was a clear demarcation between personal and professional lives. Now, our phones and laptops are our best friends, and this is taking a toll on our mental and physical health. In this article, we will explore the adverse consequences of screen time on both grown-ups and children, highlight the symptoms of too much screen time, and provide tips to reduce it.

6 Signs of Too Much Screen Time

Difficulty sleeping at night Daytime exhaustion Slow digestion Lack of mental clarity Burning eyes Compulsive scrolling

While our phones and laptops have become indispensable, it's crucial to be mindful of the time we spend before the screen. I am currently doing a 16 days of mindful screen time challenge to reset my digital habits. Despite not being able to completely avoid work-related screen time, I am focusing on being more conscious of my consumption.

The Adverse Consequences of Screen Time

Screens are a part of everyone's life nowadays. While there is growing evidence suggesting the adverse consequences of screen time on both adults and children, your family can improve their health by reducing the amount of time spent before the screen. Let's explore the ways your health might be adversely affected by spending too much time before a screen.

Health Impacts of Excessive Screen Time

Obesity: Spending too much inactive time, such as playing video games or sitting in front of the TV, can be a risk factor for obesity. Heart health is also affected, leading to a higher risk of diabetes, high blood pressure, or cholesterol issues. Sleep Issues: The light emitted from electronic devices interferes with the brain's sleep cycle and can prevent you from getting a good night's rest. To sleep more soundly, keep screens out of the bedroom and avoid them for at least an hour before bed. Chronic Neck and Back Pain: Too much screen time can lead to poor posture, causing chronic neck, shoulder, and back pain. Take regular breaks from sitting to walk around, stand, or stretch. Ensure your chair provides ample back support and try to keep the device at eye level. Depression and Anxiety: Spending too much time before screens can negatively impact your mental and emotional well-being. Studies suggest that higher screen time is associated with an increase in depressive behaviors and a decrease in the ability to read emotions generally.

Moreover, a study by the National Institutes of Health found that children who spent more than two hours per day on electronic devices scored lower on reasoning and language tests. Those with more than seven hours of screen time experienced a thinning of the brain's cortex, which is linked to basic reasoning and thinking.

Tips to Reduce Screen Time

While limiting screen time to just a couple of hours daily may not be practical, these tips can help you and your family reduce it:

Model Good Electronic Use

Parents are excellent role models for their children. The next time you binge-watch your favorite Netflix series, remember that you're setting a model for your kids. Avoid keeping the TV on in the background or scrolling through your phone when you have an extra moment; instead, set a good example by being mindful of your screen time.

Schedule Unplugged Time

Pick a period for your entire family to unplug from the phone, TV, and computer. When everyone agrees to put down their gadgets, it allows your family to reconnect and spend quality time together.

Use Parental Controls

There are tools you can use to filter or block harmful content. You can even create daily screen time schedules to ensure your kids stay away from apps once they've reached a set limit.

Encourage Non-Screen Activities

These days, it's easy for children to get addicted to devices for entertainment. Encourage them to engage in activities that don't require screens, such as playing outside, reading a book, or playing a tabletop game.

Keep Rooms Screen-Free

You might want to consider making it a habit that electronic gadgets are not allowed in the bedroom. This also includes tablets and other handheld devices that your children might be tempted to use late at night, which can interfere with their sleep.

The Ideal Measure of Screen Time

While it seems like a simple question, the ideal measure of screen time varies for each individual. It's crucial to strike a balance and be mindful of your consumption. By following these tips and setting guidelines, you can help your family lead a healthier and more fulfilling life.