via GIPHY
On average, Australians spend more than one-third of each day staring at a device screen – approximately 9.4 hours a day or 143 days per year! To put this into perspective, the average person gets about 7.3 hours of sleep per night. We are spending MORE time on our devices than we are doing resting. How crazy is that?
Over the years, the evolution of devices, applications and technology has seen a significant rise in these statistics. Because of our reliance on devices, I frequently get patients asking for tips on how to reduce screen time. Today, I am going to talk through some of the potential health benefits of reduced screen time and share my top recommendations for adults and children to reduce screen time.
Health implications of too much screen time
To start off, let’s look at some of the health implications that may be associated with too much screen time –
- Poor posture
- Sleep deprivation
- Shoulder and neck pain
- Headaches
- Eye strain and dryness
- A potentially increased risk of obesity
- A potentially increased risk of certain chronic health conditions, such as diabetes and heart disease
- Possible delayed learning in children
- Possible impaired social skills
Benefits of reducing screen time
There are a number of potential health benefits associated with reduced screen time, including –
- Improved sleep
- Increased concentration and focus
- Reduced eye strain
- May help reduce the frequency of headaches
- Reduced anxiety and stress
- Potentially less mood instability in children
- Potentially increased productivity at school
- A potentially lower BMI
How to reduce screen time
So now that we’ve looked at some of the potential health implications of too much screen time, as well as the potential benefits of less screen time, here are my top six tips to reduce screen time for adults and kids!
Top tips for reducing screen time for adults
1. No phones at the table during meal times
This is a great rule to incorporate into any household. Make it a rule that no devices are allowed at the table during mealtimes for both parents and children. Take this time to reconnect with your family, see what everyone’s plans are or what they did for the day. If you are living by yourself, take this time to relax, breathe and enjoy the scenery, almost like a mini meditation session with your food.
2. Stop taking your phone to the toilet
Let’s be completely honest with each other – many of us are guilty of this from time to time. Before technology, it was common to see people taking newspapers or magazines to the toilet to occupy time, but in today’s society it is estimated that 75% of people use their smartphone devices while sitting on the loo. However, one simple way to reduce phone screen time is this – when the fruits of nature start calling, leave your phone behind!
3. Dedicated screen off time
I have a lot of people asking how to reduce screen time before bed. This tip is a simple option to try. I recommend setting an alarm one hour before your usual bedtime that is labelled SCREENS OFF. When this alarm goes off each night, place your device on charge (ideally not in the bedroom) and try not to look at it again until the next morning. Activities to do during ‘screens off’ time include reading a book, playing board games, knitting/crocheting and painting/drawing.
Top tips for reducing screen time for children
Top tips for reducing screen time for children
4. Control their devices
It is no surprise that it is helpful to have control over your child’s device and the apps they are using. I recommend having one device that is specifically for your child’s screen time. This way you can control what apps they have access to, and the children will know that screen time for them is using that specific device, rather than trying to con you into giving up your phone or other devices.
5. Establish tech free zones or times
Whether it is a certain time of day or a certain room in the house, setting boundaries for screen time is one of my top tips to reducing screen time for children. It may not only help children understand the expectations of those designated times or areas, but it can also create a schedule/routine that is easier to follow for both you and your children.
6. Involve children in tech decisions
Encourage your child to have choices in the use of their screen time along with your input. By involving them in the decisions, they may be more likely to cooperate with the rules and time limits. Offer choices like what to watch, when to use the screens or how to break up the screen time duration.
I want to encourage everyone to give these tips a go today. Start with one and eventually incorporate all these tips into your daily routines and households – you may start to notice a difference in your overall screen time! If you have any further questions or concerns about screen time usage or the tips shared here today, contact us or your local trusted health professional.
Total Health 