By: Kelsey Wooten, LPC
If I asked you how many hours on average do you spend on your phone, what would your answer be? The average screen time is SEVEN HOURS. Screen time is a part of our everyday lives. We use our phones for everything – from getting up in the morning, work, managing our schedules, connecting with others, entertainment, the list goes on and on.
What Impact Does This Have?
Research is beginning to roll in on how screen time affects us. The dopamine we experience keeps us scrolling, which impacts our daily life. Here are a few examples:
– Eye strain
– Neck/back strain, which can cause ‘smart phone neck’ overtime
– Screen/game addiction
– Short attention span
– Poor sleep
– Procrastination
– Becoming sedentary or not getting enough movement in our day
– Disconnection from people IRL
Build Healthier Habits
If you have noticed that you or someone you love is spending too much time in front of the screen here a few ways to help
– Take an inventory on how the day goes. Are you getting enough sleep, enough to eat, interacting with others, completing necessary tasks and moving during your day?
– Notice the pattern. Do you open up the apps as soon as you wake up? Do you scroll to avoid your feelings or getting things done?
– Make small changes in your routine to start, and build over time. Try not eating in front of a screen or scrolling before bed
– Turn off notifications
– Set limits around time or what you’re using your phone for
– find other hobbies you enjoy – puzzles, crafts, reading, legos, art, sports, ect.
Kids and Teens
Kids and teens have technology integrated in everything they do – from school to leisure time. Their brains aren’t fully developed, and can be impacted by how screens affect our brains.
– Set limits and boundaries. This can cause a lot of pushback in the beginning but remaining firm overtime will help it stick
– Parental controls on content they can access. You need to be aware of what your kids are watching and doing online.
– Discuss what privacy looks like. Will you have access to their phone/messages/social media?
– Take breaks during the day
– Provide alternative options for entertainment
– Model healthy screen time, they’re noticing how much time YOU as the adult spend. They’re aware when you are paying more attention to the screen then when they’re trying to engage with you
– Educate your kids on what is okay and what is not okay to post to discuss online
– Talk about online bullying
– TALK ABOUT INTERNET SAFETY!!
If you or someone you know is struggling with screen time, a therapist at Sonder is here to help. Call or email today!