Is it possible to practice digital wellness during COVID-19?
Many parents have expressed concerns that their children have been spending too much time in front of screens during COVID-19. The American Heart Association is urging parents to drastically cut the hours their kids can use their phones, computers, tablets, television, and video games. A recent study from Common Sense Media reported that pre-teens are spending six hours a day in front of a screen and teens nine hours a day.
Parents are challenged with new circumstances as screens are everywhere and children are now learning and playing online. As the school year begins, many children will now be required to spend time on devices for a majority of their school day, which makes it even more important to establish a balance during their recreational time. The reality is everyone needs to be flexible in setting rules and to consider the purpose and benefits of the devices our children use (and ourselves!)
Let’s look at a few suggestions:
- Most importantly, parents should model healthy digital behavior by limiting their own screen time and putting their devices down to engage with their children.
- Set rules around the use of screen time. For example, preview programs, games, and apps before allowing your children to view or play with them; or, consider watching, playing, or using them with your child.
- Establish time limits for screen use and stick to them! The American Academy of Pediatrics recommends setting hours-per-day limits for children/teens and suggest use of the media time calculator to determine an appropriate amount of time based on the child’s age.
- Designate a screen free day where physical activity, reading and spending time outdoors is encouraged.
- Create media free zones such as no screens in the bedrooms and no device use during mealtimes.
- Plan for screen breaks. Frequent breaks can stop the brain from becoming over stimulated and combat screen addiction.
- A good rule is to stop all exposure to screens and devices one hour prior to bedtime.
- Provide alternatives to screen time; play a board game, go on a hike or a bike ride.
Allowing your child to be involved in creating a plan that works for your family is important, it will help them stick to it. Setting limits now will help your child properly manage their screen time and develop digital wellness skills.
Shirley Bellardo, LCSW, LCADC (Director of Clinical Services)
