Fix Your Child’s Screen Time

The world of technology is continuing to advance. Even today, it feels more important than ever to have access to the internet in your home for entertainment, work and communication. While many consider their phones and internet access essential to their daily lives, constant screen time can be damaging, especially for growing children.

With children and teens, the relationship between their screen time and emotional concerns can be quickly recognizable. Several studies show how a child's screen time can cause communication troubles, bullying, depression and even suicide.

Jorie Moberley, PhD, CPNP-BC, a certified nurse practitioner specializing in pediatrics with Franciscan Physician Network Broadway Health Center,  discusses the impact of screen time on kids’ mental health and shares tips to keep kids on the right track with their screen time.

What Screen Time Concerns Are Children Facing Today?

"The past decade has seen a big jump in loneliness and lack of sleep among children," Dr. Moberley said. "Kids are trading face-to-face interactions with their peers for screen time, which contributes to social isolation. Children who game or stream videos way past their bedtime are losing sleep and setting themselves up for emotional, mental, and spiritual problems."

Mental Health & Screen Time

With the impact of the COVID-19 pandemic, emergency department visits due to mental health concerns increased from March to October 2020 by 24% for young children and 31% for teens compared to pre-pandemic visits in 2019. Suicide is the second leading cause of death among people aged 10 to 34 in the United States. According to the CDC, suicide among 10 to 24-year-olds make up 6,529 out of 49,449 total deaths by suicide in 2022.

"Strong relationships and social support are important protective factors against suicides," Dr. Moberley said. "Still, many kids lack this type of emotional support."

According to the CDC, there are several relationship-based factors that can increase suicide risk, including:

• Social isolation

• Bullying

• History of impacting loved ones

• Relationship loss

• Toxic or violent relationships

Too much time invested in being on digital devices can impact a person’s sense of connection and cause social isolation. Use of social media on these devices can also magnify bullying and relationship complications.

"Social contact is a core human need and interacting with screens more than people can foster an unhealthy pattern of isolation," Dr. Moberley said.

Sleep & Screen Time

Research also shows that excessive screen time with social media and video games can sabotage a good night's rest, which can eventually develop sleep disorders. According to the Sleep Foundation, blue light exposure from screens can negatively impact those who wake up to check their phones after falling asleep, potentially causing sleep disorders like insomnia.

Additionally, studies suggest that children and young adults with sleep disorders were more likely to be in the emergency department with suicidal thoughts compared to those who sleep well. Even so, sleep disorder diagnoses within the emergency room were significantly low in the study, likely resulting in the source of the youths' mental health condition being overlooked.

What Screen Time Alternatives Can Parents Use For Their Children?

You may have realized that these portable devices with big screens can help distract children who are excited to run around and explore every nook and cranny of their environment. Still, while handing your child a mobile device can be a great distraction, there are healthier options that help your children in the long run.

Screen Time Alternatives For Younger Kids

"There are quite a few great alternatives for the kids," Dr. Moberley said. "For example, I love it when I walk into the office and see the child using the table paper to draw pictures or practice writing their letters. Parents can also spend time reciting the alphabet with their child or teaching them how to count to a hundred, learn their address and phone number or even read an engaging book."

"Reading is an excellent way to bond with your child," Dr. Moberley said. "It also fosters language development and hopefully the child's love of reading."

According to the American Academy of Pediatrics, play is essential to children's cognitive development.

"Still, playtime doesn't have to be the child sitting idly in front of a screen," Dr. Moberley said. "Running around outside, riding a bike, playing at the playground and engaging in imaginative play can give kids the opportunity to be social and develop their creativity."

Screen Time Alternatives For Older Kids And Teens

Dr. Moberley explained that with older children or teens, parents can try and engage them in conversation during a wait time.

"Ask them if there's anything they would like me to address during the visit," Dr. Moberley said. "See how school is going or how their friends are doing. Ask them about things that are of interest to them, as it can make them feel respected and heard. Just try to avoid interrogating and criticizing them."

Mealtime over a dinner table is also a great opportunity to get the family together and put down the devices, Dr. Moberley explained.

"Research shows that eating meals as a family can benefit children greatly," Dr. Moberley said. "Children whose families routinely eat meals together, they spend more time together on homework, they read for pleasure. They're also more likely to eat nutritious foods and are less likely to engage in future substance abuse issues or other concerns."

What Should Parents Know About Cyberbullying?

Social media has become a very common tool to communicate with others quickly. Unfortunately, some of this communication can be negative, especially among growing children learning about themselves as they age. For example, a child's encounter in school or during a game can quickly result in discourse or cyberbullying on social media.

"Cyberbullying, by definition, is using digital media to intentionally communicate false, hostile or embarrassing information about another person," Dr. Moberley said. "Before the advent of social media, bullying was confined to the playground or the hallways of the school, but social media has changed that."

"Now bullies have access to their victims 24 hours a day, seven days a week," Dr. Moberley said. "Cyberbullying is the most common online risk for tweens and teens and it can happen to anyone with online access, which ultimately can lead to depression, anxiety and isolation."

Dr. Moberley explained that according to a national survey of fourth to eighth-graders:

• 42% have been bullied online, and one in four had it happen more than once.

• 35% have been threatened online and nearly one in five had it happen more than once.

• 21% have received mean or threatening emails or other messages.

• 53% admit to having said something mean or hurtful to another person online.

• 58% have not told their parents or an adult about something hurtful that happened online.

"It's not unusual for kids to say mean things or make fun of each other, but technology and social media can significantly magnify the problem," Dr. Moberley said. "These screens may even allow anonymity that can protect the bully from suffering any consequences for the behavior."

"Still, it's a parent's job to foster and protect the emotional well-being of their children, and part of that includes being aware of some of the warning sides of cyberbullying," Dr. Moberley said.

Some cyberbullying signs that Dr. Moberley encourages parents to be mindful of include:

• A noticeable increase or decrease in a child's use of their device.

• If they're exhibiting emotional responses to what they see on their device, including laughter, anger and hints of nervousness.

• If your child is hiding their device when you're around or if they're avoiding discussing what they're doing on their device.

• If they shut down social media accounts or if new ones appear.

• Avoiding social situations that they used to enjoy.

• Depression or losing interest in people and activities they used to enjoy.

"If your child has their own electronic device or has access to social media, I would encourage you to establish a few guidelines about bullying behavior," Dr. Moberley said. "One should be for the kids to report any incidents of bullying that they might experience. You should also tell your child to block bullies and never respond to their comments."

Dr. Moberley explained that it's also important to talk to your teenager about not attacking other people online and avoid posting anything they wouldn't be comfortable sharing with you.

How Can Reducing Screen Time Become A Family Effort?

From children to adults, practically everyone has a smartphone that takes some of their attention throughout the day. Children can be quickly influenced by their parents, so if they notice you on your phone all the time, they may think it's what they should be doing, too. Make it a family effort to reduce screen time.

"The time you invest with your child will determine what type of an adult they will become," Dr. Moberley said. "There's no better substitute than good old-fashioned hands-on parenting."

Dr. Moberley explained that reading books, playing games, riding bikes, even doing chores and engaging in conversations can show an active interest in your children.

"One of the most important things parents also need to do is take an honest look at their own use of electronic time and how much time they spend in front of a screen," Dr. Moberley said. "You can help your children control their electronic use by controlling your own."

Dr. Moberley shared some questions that parents can ask themselves regarding their child's overuse of electronics and how it may affect their health. These questions include.

• Does your child get upset when you ask him to stop his screen activity?

• Does your child keep asking you to buy a digital device like an iPad after you've already said no?

• Does your child have trouble finishing homework because they're busy watching TV or playing a video game?

• Does your child refuse to help with chores around the house because they're busy playing with an electronic device?

• Does your child keep asking you to play a video game or another screen activity after you've told them no?

• Does your child have good eye contact?

• Would your child rather play a video game than go outside and play with friends?

• Does your child enjoy anything that doesn't involve screens?

• If you restricted all screen use for a full day, would your child be whiny and irritable?

"If you answer yes to any of those questions, then your child's probably being negatively affected by the amount of screen time they have," Dr. Moberley said.

How Can Parents Help Manage Their Child's Screen Time?

While some of the several suggested tips to help kids manage their screen time progressively, there are some first steps parents can take to get things started immediately.

Manage Your Own Screen Time

Dr. Moberley explained that it's easier to control your behavior than to try to control someone else's. Children learn from their parent's behavior, so avoid immediately replying to every text, email or voicemail message you get.

"Your child may not be angry because of the amount of time they're spending with the screen, but the amount of time that you're spending with the screen," Dr. Moberley said. "Many children are frustrated and sad and angry that they have to compete with screens for their parents' attention."

"If you have device rules for the kids, you should follow them as well," Dr. Moberley said. "Teach your child to put the device down during a conversation and instead look the person in the eye and smile. You want your child to have the necessary skills to succeed in relationships and social skills have to be practiced in real life."

Keep Electronics Out Of Your Child's Room

Dr. Moberley explained that it's essential to set strict rules on devices from the get-go and regularly check to make sure those rules are being followed.

"One good rule of thumb is to keep all electronics out of your child's room, and that includes TVs," Dr. Moberley said. "Computers should be used in an open location in the house where anyone can see what content is being accessed."

"In addition to keeping tabs on where electronics are located, you should also keep tabs on what your child can access on the internet," Dr. Moberley said. "Internet safety software can protect your family from hurtful content by blocking questionable websites, videos, music and instant messages."

Collect All Of The Kids' Electronics At Certain Points Each Day

"Another good rule of thumb is to collect all electronics at the same time every night," Dr. Moberley said. "If your child knows that their electronics will be collected at the same time every night, they'll learn to delegate their time appropriately in order to take care of important work."

Dr. Moberley also suggests prohibiting electronic use in the car.

"Just like at the dinner table, car rides provide a good opportunity for connecting with your child," Dr. Moberley said. "Use the time in the car to talk to your child and connect with them on an emotional level."

Help Schedule Your Child's Free Time

"If your child has free time, help schedule their free time with electronic-free activities like sports, dance or other extracurricular activities," Dr. Moberley said. "If your child doesn't participate in a sport, set aside time each day for them to play outside or read for at least half an hour."

With these tips and reminders, you'll be able to recognize what it takes to reduce the kids' screen time, bring them into more social and extracurricular activities and, most importantly, prevent any screen time-related mental health concerns.