Excessive screen use

Technology and the Internet are now a big part of kids’ and teens’ lives. They are needed for things like talking to people, learning, and having fun. But it’s important to use technology in good and healthy ways. Many kids and teens spend a lot of time on screens every day. They surf the Internet, post on social media, chat with family or friends, do homework, or play video games. Even though tech has many good points, too much screen time can mess up a child’s or teen’s life and hide more serious problems. Parents need to know how to spot these issues and help kids use the Internet healthily. The goal is to get the best out of technology while keeping the bad parts in check by setting limits.

What is typical?

Both caregivers and kids use screens often. Young children watch educational shows and play learning games with their caregivers. Older kids and teens take classes, do homework, work on projects, and play games. Screen use usually isn’t a problem when it’s planned, has a set purpose, or is supervised. It’s also normal for teens to chat with friends and check social media.

Expected screen use is balanced and healthy, considering the child’s age and needs. It’s important to set limits to ensure that device use doesn’t harm mental health, well-being, or academic performance. For example, some pediatric societies recommend:

• Children under 2 years old: No contact with screens or video games.
• From 2 to 5 years: Up to one hour a day, always with supervision.
• From 6 to 10 years old: Between one and two hours a day, always with supervision.
• From 11 to 18 years old: Between two and three hours a day, always with supervision.

We know that many caregivers juggle multiple activities, and sometimes leaving a child with a device can be a comfort in the midst of a daily routine. However, it’s crucial that screen time be balanced with physical, social, and disconnection activities to avoid overload.

When should I be concerned?

Too much screen use can worry parents. But how much is too much? Parents should think about factors like their child’s age, why they are using technology (such as homework vs. gaming or social media), and their needs.

Here are some signs of possible problems:

• Interference with everyday activities.Screen use that gets in the way of getting ready for school or doing homework.
• Loss of sleep.Screen time causing less sleep, sleeping late, or being tired during the day.
• Behavioral troubles.Getting aggressive, irritable, or frustrated when asked to cut down screen or tech time.
• Emotional troubles.Feeling sad, withdrawn, or nervous when offline, or always wanting to be back online.
• Social troubles.Using screens instead of joining family meals or activities with family and friends.
• Loss of interest in other activities.Losing interest in hobbies or extracurricular activities like sports, arts, or social events.
• Physical troubles.Having headaches, back pain, musculoskeletal pain, carpal tunnel syndrome, nausea, or stomach issues. Gaining weight due to less physical activity.
• Not attending to basic needs.Spending too much time on screens without eating or using the restroom.
• Risky online behavior,such as talking to strangers, accessing inappropriate content, or excessive gaming, requires immediate attention.

Early interventions help children and adolescents resume healthier habits and avoid lasting impacts on their physical and emotional health.

What can I do to help?

Caregivers can take steps to help kids and teens who spend too much time on screens:

1. Lead by example.Show good behavior by limiting your own screen time. Family rules about the Internet and video games should be followed by everyone.
2. Limit screen time.Set rules on how much screen time is allowed. For example, kids under two years should only watch or play with supervision. Older kids’ and teens’ usage should be limited based on their needs. Learn about parental controls to help manage usage.
3. Encourage alternative activities.Get kids involved in outdoor and social activities. Encourage them to invite friends to play outside.
4. Remove devices from bedrooms.Turn off screens about an hour before bedtime. Remove devices from bedrooms to avoid temptation. Make bedrooms ���no screen zones”.
5. Guide digital use for e-safety.Learn about the Internet so you can guide your child on what is safe and age-appropriate. Teach them about online privacy and safety.
6. Pay attention to other mental health difficulties.Excessive Internet use may be linked to social anxiety, depression, or other mental health problems. It can also make these problems worse due to social media.
7. Screen time is not a reward.Avoid using screen time as a reward or punishment. This makes screens seem more attractive to kids.

Showing that screen time can be healthy, but requires limits, helps children develop self-control and balanced habits.

What kind of professional support can I seek out?

Do not feel embarrassed if your child struggles with screen time. Help is available.

There are several types of professionals you can speak with if you have concerns, including a school psychologistand your child’s pediatricianor family doctor. They can refer you to other specialists, such as mental health professionals. Mental health professionals work with children directly and can also work with caregivers so they can support their children better. They can help children and teens cope with anxiety or emotional difficulties associated with excessive screen time.

You can also find free support through the Unified Health System (SUS). Care often begins at your local Basic Health Unit (UBS). Other services include Child and Adolescent Psychosocial Care Centers (CAPS i), specialty centers, and clinics at university hospitals.