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Screen Time
Do you ever wonder how many hours you spend watching TV, scrolling on you phone, doing homework on a computer, or playing video games? You might be surprised how much time you devote to screen time out of your day. Examining these habits and minimizing screen time can support your overall wellness!
A study looking at screen use for tweens (ages 8-12) and teens (ages 13-18) from 2019 to 2021 found that tweens used screens for an average of 5 hours and 33 minutes per day and teens used then 8 hours and 39 minutes per day. You can read more about this research here. Screen time is certainly pervasive and persistent, as well as eating up a growing amount of time for students in the United States. It is important to note that in recent years, especially after COVID-19, the use of electronic devices has increased while reports of mental wellbeing have decreased for teens.
Pros and Cons
Social media and other forms of screen time present risks and opportunities for teens. Negative effects of screen time include, feeling sad or low, brain fog, increased anxiety, poorer quality sleep, and a lack of time for boredom (which helps our brains grow!). Social media can lead to poor mental health outcomes from cyberbullying or excessive internet use and contributes to social displacement, where face-to-face social interactions are slowly replaced by virtual connections. Positive effects include creativity, increased wellbeing, and increased feelings of togetherness or connectedness. According to the Pew Research Center, 57% of teens have met a new friend online! There are many positive ways to use technology, it all depends on the type of content we consume and how much time we devote to these activities.
If you feel like your screen time and social media scrolling are getting a little bit out of control - you are not alone. Finding balance in this area can be tough and we are here to help!
Signs that You Might Be Using Screens Too Much
The National Center for Biotechnology Information lists these negative side effects of screen time:
Less curiosity
Lower self-control
More distractibility, which is linked to lower levels of motivation
Less emotional stability
Increased behavioral issues or outbursts
The inability to finish tasks
Cyberbullying
What is cyberbullying? UNICEF offers a comprehensive definition: "Cyberbullying is bullying with the use of digital technologies. It can take place on social media, messaging platforms, gaming platforms and mobile phones. It is repeated behaviour, aimed at scaring, angering or shaming those who are targeted. Examples include:
spreading lies about or posting embarrassing photos or videos of someone on social media
sending hurtful, abusive or threatening messages, images or videos via messaging platforms
impersonating someone and sending mean messages to others on their behalf or through fake accounts.
Face-to-face bullying and cyberbullying can often happen alongside each other. But cyberbullying leaves a digital footprint – a record that can prove useful and provide evidence to help stop the abuse."
Visit UNICEF's webpage to learn more about cyberbullying and related frequently asked questions.
Schools will investigate reports of bullying and enforce consequences for bullying occurring online or in schools. Learn more about California's anti-Bullying laws here.
How to Support Yourself
Set boundaries for yourself and stick to them! How much of your time do you want to spend online each day? Boundaries can look like restricting your screen time when you are doing homework or even rewarding yourself with limited screen time after completing a page of homework.
Reconnect with nature. Taking a quick walk in nature or sitting outside, either doing homework or taking a homework break, can go far in boosting your mood. You can even use this time to practice mindfulness, gratitude, or simply being present.
Fill your time with practices that will improve your mental health like yoga, meditation, journaling, or other physical activities like a sport or jogging.
Socialize with peers by joining a club or doing things like volunteer work, homework study dates, or even a simple hang-out session. Prioritizing in-person conversations with your peers is an important way to support your overall wellbeing.
Parents, Caregivers, and Teachers: How to Support Your Student
Model a healthy relationship with different types of screen time. Try to work on limiting your own use of electronic devices and prioritize your relationship with your student.
Discuss the risk factors of excessive screen time.
Setting up strictly screen-free zones. This could look like communicating a “house rule” that there will be no phones at the dinner table or at a specific time of the evening. In modeling good digital etiquette, the rule applies to everyone. You could even compete as a family to see who can use their phones for the least amount of time each week.
Dedicating an evening weekly for “family night”. This looks different to all families, but pick an activity that everyone will be comfortable with. Some examples are game nights or family walk-N-talks or simple outings focused on reconnection.
Use media with your student to teach technological responsibility. Technology does not have to be a bad thing! Since screens are part of daily life, it is critical for parents or guardians to set boundaries around device usage. Try reading a news article together, then listen to their impressions.
Connect before you correct! Always pause to validate and connect with the emotional driver of your students' behavior before you correct them. Try to minimize any potential shame or embarrassment.
Find more ideas here or reach out to your school's wellness center staff for guidance!
Social Media and Screen Time Resource Library
Scroll through our social media and screen time resource library for videos and infographics. Click on the videos and infographics to visit their webpages. Check out our Community Directory for more resources.
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