“Technology is a useful servant but a dangerous master.”
— Christian Lous Lange

Many years ago, I partnered with Jeff Einstein. Jeff is quite a character! If you have not hear of him, his claim to fame (despite being related to Albert and his dad being an old time famous sports broadcaster) was being the founder of one of the first digital media companies in the 80's. We paired up because Jeff was (and continues to be) on a mission to help people realize the consequences of "digital media". He cleverly calls himself, "The Digital Apostate". In our conversations together, Jeff would mention that social media and these technological tools that are touted as tools to help us stay more connected, were really never intended for that. These tools were intended to make businesses and companies run smoother, not for you to see pictures of people living their best lives (online only-am I right?). With this knowledge, he realized that if this technology was not used for its intended purpose, it may have dire consequences for our society. This realization he had in the 90's (yes, the 1900's for my young ones reading).
Fast forward to today and it is safe to say Jeff was right. In today's digital world, screens are an integral part of children's lives, from educational tools to entertainment. Recommending a screen detox for anyone usually garners the response, "Not a chance, I need it for _________ (fill in the blank- school, work, staying safe when traveling, etc.).
Although these tools have become tied to our daily life, determining the appropriate amount of screen time is crucial for everyone's health and development. This is especially important for kids! Like anything in life, technology comes with its pro's and cons. Unfortunately, the cons when it comes to technology directly impact our physical health, which also contribute to diminished mental health. Let's explore current guidelines and research to help parents navigate this aspect of modern parenting.
Current Recommendations
The American Academy of Pediatrics (AAP) suggests the following screen time limits:
Children under 18 months: Avoid screen time, except for video chatting.
Ages 18 to 24 months: Introduce high-quality programming sparingly and watch together to help them understand.
Ages 2 to 5 years: Limit screen use to one hour per day of high-quality content, co-viewed when possible.
Ages 6 and older: Place consistent limits to ensure screen time doesn't interfere with sleep, physical activity, and other healthy behaviors.
Similarly, the World Health Organization (WHO) advises that children aged 2 to 4 should have no more than one hour of sedentary screen time daily, and none at all for those under 1 year old.
I can only hear the giggles, laughter and possible face grimacing when reading these recommendations! The reason for these recommendations are really simple. Excessive screen time is (not can be, but is) detrimental to our physical and mental well being. This particularly and more negatively impacts development for younger people. Here are some ways how:
Potential Impacts of Excessive Screen Time
Research indicates that too much screen time can lead to several health concerns:
Eye Strain: Prolonged screen use can cause digital eye strain, leading to discomfort and potential vision issues. Most commonly, staring at a screen for too long can cause accomodation insufficiencies. Accomodation is the eye skill that allows you to focus clearly between one point or another in your environment, usually from near to far point. When your eyes start to lose this ability, it leads to blurry vision, diziness and headaches.
Helpful hint: When on a screen, use the 20/20/20 rule: For every 20 minutes of screen viewing, look 20 feet away, for 20 seconds!!!
Physical Health: Increased screen time often correlates with sedentary behavior, contributing to weight gain and obesity. Beyond that, staring at a screen can cause musculoskeletal imbalances as well as what we call "repetitive stress injuries". Some common conditions associated with this are carpal tunnel syndrome, text-thumb, text-neck, kyphotic posture and rounded shoulders/hunchbacks.
Mental Health: Excessive screen use, particularly involving social media, can lead to emotional issues such as anxiety, depression, and a sense of isolation. Increased rates of suicide, anxiety, body dysmorphia and cyber bullying have plagued our youth, make navigating friendships, connections and sense of self even more difficult then in generations past.
Sleep Disruptions: Screen exposure, especially before bedtime, can interfere with sleep quality and duration. This is especially true because screens emit blue light, which interferes with your build up of serotonin and melatonin in your body. Naturally, we build these hormones up as night comes so that our body can be prepared to sleep (think day is over-sun goes down-night falls-sleepy time). However, the body does not make the connection that it is night time because of the blue lights (your screen is like a mini Times Square in your hand) and this causes increased difficulty sleeping.
What you can do to help: Balancing Screen Time
It may be difficult at first, but I am telling you- if you are able to moderate the use of screen time for your child (and quite frankly, yourself too) you will see better regulated and healthier family members. To ensure healthy screen habits, here are a few suggestions:
Set Clear Boundaries: Establish screen-free times, such as during meals and before bedtime.
Break non serving habits: Many of us go straight to the phone when we wake up.I suggest giving yourself at least 30 minutes before checking your phone when you wake up. You want to be careful of how you start to trigger your dopamine centers so early in the day.
Encourage Alternative Activities: Promote outdoor play, reading, and creative pursuits to reduce reliance on screens. NATURE IS AND ALWAYS WILL BE ONE OF THE GREATEST HEALERS AND HELPERS OF HELPING HUMANS REMAIN CALM AND CONNECTED TO THEMSELVES AND THE WORLD AROUND THEM.
Lead by Example: Model balanced screen use to reinforce healthy habits.
Shut off the screens before bed: Although recommendations tend to range, it is crucial that there be at the minimum 30 minutes to an hour of no screen time before going to bed, so that you can help your body build up the melatonin needed to put yourself to sleep.

I get it! It is a tough thing to try and control screen time. Between the cell phone, switches, TV's iPad's, laptops and every other screen that we cannot run from, technology is here to stay. By staying informed and proactive, parents can help their children enjoy the benefits of technology while minimizing potential risks. This will be one of your most important battles as a parent. Setting up good habits around screen time as a child, will have exponentially positive affects on your child (and you too!).
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