Concerns about harm caused by too much screen time are widespread. Harm includes lack of physical activity, psychological problems and negative experiences of social media. But what is too much screen time and why is it so bad for children’s health?
WHO state that young people spend approximately 60% of their waking time sitting, which makes sedentary behaviour the most common activity besides sleep in children and adolescents1.
WHO goes on to state that evidence shows that sedentary behaviour is associated with negative physiological, psychological and socio-economic outcomes. The most consistent evidence for this was for screen-based activities. A UK study showed that children who spend longer in front of a computer or TV are more likely to suffer from psychological difficulties than other young people2.
At this point, it is important to mention physical activity. Physical activity and screen time are independent factors. Doing a lot of physical activity does not make up for too much screen time. For example, children who spent sedentary time reading or doing homework had better psychological scores than those who spent this time doing screen-based activities. Watching TV or playing computer games for more than 2 hours a day was related to greater psychological difficulties not matter how active the children were2.
So, how does screen time cause harm? Although physical activity is independent of screen time and a child may do exercise as well as watching a screen, if there is too much screen time and not enough exercise, it can result in weight gain. In addition, children are more likely to snack when watching TV and also be exposed to advertisements promoting unhealthy foods. Furthermore, screen time can affect children’s mental health, which might arise from situations like watching inappropriate shows on TV or feeling bad when looking at social media because they think their friends are having more fun than them. Moreover, it takes away from time spent with family and friends and thus, can cause loneliness. Another factor that should be taken into account is the effect of screen time on child’s sleep: reduced sleep due to increased screen time can result in the child become more tired in the day time and over time this can lead to mental health issues3.
So what is the optimum amount of screen time for children, if any? Currently, there are no guidelines on exactly how much screen time is best for children. Outcomes depend on so many factors that only very crude predictions are possible until more concrete research is done. In the UK and the US some studies have suggested 2 hours per day in children over 2 years old, and little or no screen time for children under 2 years old. However, this is not set in stone and it is important for individual families to make their own decisions about how much screen time their children are permitted4.
Sit down with your children and discuss why decreasing screen time is beneficial. This may also apply to your partner/spouse as well.
Children learn from their parents. If you are on your phone all day, during family time or when you are eating, your children will also want to do the same.
There are apps available that can log the time spent in front of the screen or charts that you can download. Fill the chart in for a week and then compare this with the time they spend being physically active, this will give you an idea of how much change is needed.
You should decide how much screen time your children have: you may only want them to have 30 minutes a day or even a week. Set the amount of time and enforce it.
Get your children active while using the screen. If you are watching TV use the advert break to challenge them – who can do the most star jumps? Who can keep the hula hoop up the longest? If they are using a tablet, then get the whole family involved in learning a new dance!
Don’t put a TV or computer in your child’s bedroom. Kids who have TVs in their room tend to watch about 1.5 hours more TV a day than those that don’t. Plus, it keeps them in their room instead of spending time with the rest of the family, which, as suggested above, can lead to more serious consequences in the future5.
Make a blanket rule that all family meal times are screen free times, and that’s includes you! Switch the TV off, put your phone in another room. Spend this time together talking and discussing how everyone’s day has gone and what your plans are for the next day. Have a whole day that is screen free, again, for the whole family. Organise an active day out where you can bond with your children and encourage physical activities. Try a few activities out to start with, for example hiking or cycling, maybe you all will enjoy something that you can do on a regular basis.
Watching TV can become a habit, making it easy to forget what else is out there. Give your kids ideas and/or alternatives, such as playing outside, getting a new hobby, or learning a sport. Keep art supplies, books, frisbees and bikes around and ready when your child complains they have nothing else to do.
This can make TV and tablets seem more important to children than they really are.
Seeing snack foods, candy, soda, and fast food on television affects all of us, especially kids. Help your child understand that because it’s on TV doesn’t mean a food or drink is good for you. If they are old enough for social media, discuss the images they see, talk to them about photoshopping, unrealistic body ideals and the long-term effect of these on physical and mental health.
Always supervise what your children are watching: there are many videos, games and websites that can be harmful to your children, encourage bad behaviour and teach them to make poor choices.
Having family time around the TV is not always a bad thing. Watch a movie together or a weekly program you all enjoy but switch off the TV after, discuss the program you have just watched to encourage critical thinking. Try not to keep the TV on in the background when no one is actively watching it – you may forget it is on and then your children may drift back in front of it.
Taking your child’s screen time away all of a sudden can be difficult. Introduce the change gradually to make it more likely to stick. Children are not the only ones who need to get away from phones, TVs or tablets! Reducing screen time for the whole family can and will be beneficial for all of you.
Dr Ruhil Badiani is a UK family medicine specialist at Cornerstone Clinic
17 May 2023
