Excessive screen time in kids: Its impacts & easy ways to prevent it
This article covers everything about screen time in kids, how it impacts them physically and psychologically, online classes, and how to handle it
In the current scenario, one question that every parent would be facing is:
“What if my child is addicted to screen?”
Before we step into understanding this worry, let’s answer this question: how often have you given your child the screen at a crucial time. Maybe you were busy, your child was throwing a tantrum, or you wanted to distract them!
The reasons are varied: hectic workload, time crunch, or being in the middle of a pandemic and trying to engage your little one!
Let’s agree then that mobile phones or TVs have been saviours in one way.
But, when it becomes a worry, what can you do?
This article addresses screen addiction, its physiological and psychological impacts, how to manage it, and online preschooling.
What is screen time?
“As parents, we need to know that what children are hearing, what children are seeing, and what children are doing is going to shape up their entire life,” says Vidya Ragu, a psychologist, learning and development specialist.
Screen time has today become a dilemma for parents because today’s children are ‘digital babies’.
On one hand, we cannot keep children off technology because this will handicap them in the fully digital future!
And on the other hand, they shouldn’t use too much of it!
Screen time & online preschool
In today’s scenario, gadgets and screens are unavoidable especially with schools turning online.
Typically classes can vary between 1 and 3 hours per day or alternate days and therefore, it becomes mandatory to watch out for your child’s online fatigue.
Although there is hands-on engagement, there is no break from looking at the screen. The child may understand this as school time and would want to use screens to play or watch their favourite rhyme after their classes.
Therefore, it would be important to be mindful of screen time.
So, what is the optimal screen time? How do you know your child is in front of a screen for a long time?
What is screen addiction?
Screen addiction is when too much screen usage makes a child completely lost in it and they end up feeling that screens alone will make them happy.
“Screen addiction is also called digital heroin, which is exactly like you know drugging a child. The child feels that you know that’s the only thing, which will make them happy or the child is lost in technology and wants to you know go back to it every time that they find themselves free!” explains Vidya.
And that’s not all…
Screens, most importantly, trigger the reward mechanism or the pleasure parts in the brain — which makes the child more addicted. The reason this occurs is that screens in whichever form — tabs, smartphones, TV, video games, etc. — are extremely stimulating.
So essentially, what happens in the brain is that it triggers dopamine.
Dopamine is a neurotransmitter that enables the communication between two neurons. When there is a ‘pleasurable’ or rewarding experience, it tells the brain that you want more of something!
Dopamine can be triggered in two ways:
Healthy rewards: This is when your child takes an effort, develops skills, or works hard to achieve their goals. Basically, this motivates them to do work harder for appreciation.
Eg: Your child receives your appreciation for colouring an entire page, dancing in front of an audience and everyone claps, or your child receiving a bar of chocolate for completing a task.
Stimulated rewards: Your child receives dopamine by engaging in unhealthy practices again and again. So, they will end up repeating the actions again and again as the actions are simple!
Eg: Your child watches their favourite cartoon, plays a video game and receiving a bonus life, watching TV while eating, etc.
What happens?
Dopamine receptors are extremely fragile and when they receive high levels of dopamine, they either shut down or become less receptive. This is called downregulation.
Your child would need more of the stimulus from their addiction — here it’s excessive screen time — to be satisfied. Therefore, excessive screen time = a higher dose of dopamine.
Excessive amounts of dopamine can result in aggressive and competitive behaviour. Thus, making an individual less cooperative and less empathetic!
How excessive screen time impacts kids
For the child, visually, auditorily, and sensorially, screens provide the best of the best! And nobody, not even a parent, can compete with it.
Because maximum brain development occurs by age of 7 and further building by age 12, what children see, do or hear at this age will shape their entire future.
Too much screen time can tremendously impair a child’s development, physiologically and psychologically.
Biological impact
1) Headaches & poor vision
As per Harvard Medical school, prolonged exposure to the bright blue light of a screen generally induces headaches in children.
Research also shows that constant eye strain from exposure to bright blue light leads to poor vision.
Poor vision and even headaches generally result in the need for spectacles, making it difficult for your child to participate in sports and other activities.
“Gadgets have a massive negative effect on children today. (They) have less energy and a hard time concentrating,” says Uthista Ram Thota, a child psychologist.
2) Lack of physical activity
With tonnes of interesting and engaging content available on-screen, physical activity will seem more of a task to children.
Without adequate physical activity, there is a lack of exercise for the muscles and body. It impacts their blood circulation.
Physical activity also provides an opportunity for a kid to learn key skills such as coordination, teamwork, socialising, etc.
3) No proper posture
Observe your child’s posture when they are in front of the screen. Are they slouching, are they sitting uncomfortably, or are they lying down?
Do you remember the Facebook meme where people are shaped like an ‘f’ to show how addicted all have become?
Well, it isn’t just a meme. After interacting with these gadgets for a while, that is how both you and your child usually end up sitting.
4) Causes obesity
Going by American Heart Association’s study, 1 in 3 children are obese. Obesity is a major health-related problem arising due to excess screen time.
“Children are found to carry a much higher risk of childhood obesity as they do not take part in outdoor play and run a high risk of becoming ‘couch potatoes’”, says Uthista.
As a result of increasing interactions with gadgets, children spend prolonged times idly sitting in one place, without any physical activity.
5) Irregular sleep cycle
One of the major impacts of excessive screen time is sleep.
Uthista explains, “Another problematic aspect of too much screen time is that they have been shown to disrupt sleep.”
A child who spends a lot of time watching TV or engaging with gadgets, especially before bedtime, faces difficulty in sleeping.
The impact of the bright blue light of the screen is that it causes the child to toss and turn, unable to fall asleep.
Lack of sleep affects their sleep cycle, daily routine, and in turn, their health.
Psychological Impact
1) Struggles with imagination
Imagination and creativity are integral parts of a child’s development, especially at the fragile ages of 1.5 to 6 years.
They learn by interacting with the world around them, pretend-playing, creating something from scratch. It is a sensorial experience.
However, we can notice that children are spending a lot more time on gadgets than in the real world!
They usually get attracted to these virtual worlds and remain there for extended periods of time. This endless time watching TV or playing with gadgets deprives them of the time to think on their own and be imaginative.
2) Impatient & seeks instant fulfilment
One thing technology has impacted for us is waiting, there is no need to wait now! Imagine how impatiently you wait for a response or food to be delivered!
Now, imagine what it is for a child! Everything becomes instant for them. It is magical! Therefore, when they need to wait, it makes them uncomfortable, leading to tantrums.
Children essentially feel entitled to be impatient and so, crave instant gratification.
Imagine when they play a game online, they are rewarded in the game as soon as they complete it or they win!
Now, in real life, they may complete a task and create something, but need to wait it makes them uncomfortable and often leads to disappointment. Even if they are rewarded, it is not acknowledged.
3) Unable to process loss
Games, shows, rhymes, cartoons, and anything visual has been attractively designed.
When their favourite cartoon or rhyme ends, they have a choice to rewatch. In a game, they have the choice of restarting when they are lost the game, it spares them a loss.
However, in real life, a loss is different. It is a bigger emotion for children and they need everyday interaction with the world around them to understand this.
With excessive screen time, they become frustrated easily and have the inability to learn virtues like patience, sportsmanship, etc.
4) Displays violent behaviour
“Children naturally model what they see, they are more likely to display aggressive behaviour,” explains Uthista
As mentioned earlier, children learn from what they hear, see, and do! Imagine when they are exposed to violence in games, cartoons, or movies constantly, what happens. This impacts their behaviour!
Thus, young children can involuntarily become rude, agitated, and may pick up fights! They may not be in a position to understand this!
5) Triggers anxiety & depression
Yes, it is a difficult thought for a child to stay away from the gadget or screen longer! They become anxious as interacting with the real world can be more challenging.
They are in a bubble where they feel successful and can get anything they wish for. But, this is not the case in real life and their coping mechanisms get hit.
Often, they would argue with you to stay on the screen for some more time. Even if you do manage to get them off the screen, there is no interest in real life!
This further decreases your child’s interaction and communication skills, and thus, the ability to socialise.
6) Poor social interaction
Excessive screen time makes children want to stay in a cocoon, in that virtual world, which by now has become a comfort!
Watching the rhymes again and again constantly on their screens or playing the games for hours together.
The most important part of a child’s development is communication. With more screen time, communication decreases, exposing the child to the views and opinions of whatever they see!
Without communication, they won’t be able to discern right from wrong. Thus, becoming biased and not knowing how to interact with their peers or those around them.
Easy tips to prevent screen addiction
When children spend a lot of time with a screen during such a deeply impactful age where development is crucial, they will find it difficult to deal with, establish, and maintain healthy relationships.
Their over-involvement in the digital world may also reduce their ability to process things in the real world. Especially in terms of different sensory aspects like touch, smell, etc.
“(So) what could you as a parent do with children such that you could you know to take them off the grip of the screen time or you could nullify this impact that this screen time is creating on them and also prevent from going into screen addiction?” asks Vidya
Now there are easy tips, which can hit away all your parenting worries!
Make boredom your best friend
How often does your child say they are bored? Imagine in those times, what was your go-to?
Was it something to settle down with your child and engage them or was it a gadget?
Vidya explains that as parents, somewhere we’ve concluded that it’s our responsibility to save our children from boredom or that boredom is ‘bad’. Either we feel guilty or confused as to why they are bored.
But, in reality,
“Accordingly to science, boredom is a precursor or it is required. It is the first phase of creativity,” elaborates Vidya.
In today’s digital era, creativity is much more valued than IQ or EQ. Today, being ‘different’ matters. And being ‘bored’ is the precedent to thinking differently!
Therefore, when your child gets bored that’s when they can think and find out-of-the-box solutions!
“So as a parent, we need not panic with the word boredom and we need not rush to take an action around boredom. But, we need to respond rather than react to it,” she adds.
Perhaps, we can throw the ball back in their court and ask: “What do you want to do?” or “What do you want to try?” and wait for their response.
Encourage them to come up with a solution, which screen-free!
Find non-screen alternatives
Having alternatives to screen time is wonderful and it all starts with your child!
“What is the child inclined towards, which is far more interesting than even screen time?” asks Vidya.
Does your child like to draw? Sing? Dance? Or to cook?
Use this learning to take make their alternatives.
Indoor games or outdoor play: If your child loves to play, then come up with games that you can play indoors or both of you can step outside depending on the existing scenario.
Reading: If your child loves reading, then allow them to pick their favourite book and read them as many times as they want. You can come up with book-related activities too!
New hobbies: Wouldn’t it be nice to inculcate a hobby? How about something that requires no screen time? This is independent of their dance or art classes! Painting together as a family, creating origami shapes! Wouldn’t gardening be fun?
Engage in household chores: Your little helper can help you around the house. You both can sing together or talk about your chores. It could be about kneading some dough, cleaning your car, or even dusting!
Introduce them to something new: You can settle down with the books, and crayons to make it more engaging. How about introducing them to planets or the sun? Choose a topic suitable for your child’s age!
Playing with your child: How about a pillow fight? Or building a tent and going on a pretend adventure? Anything that requires you to settle down with them and engage.
“So kindle their curiosity, which is leading them towards creativity rather than you know taking them towards boredom,” says Vidya.
Figure out the screen time pattern
“Now screen addiction or screen time if you see as a pattern will be a certain time of the day when they are hooked to technology or they’re hooked to the screen or you know they’re busy with the gadgets,” explains Vidya.
When you are travelling with your child, do they get into the car and play games on the phone? Then break this! Instead, turn up the volume and sing a song with your child!
Or, if your child wakes up after a nap or after a long online session, do they immediately pick up a gadget to play with, break that pattern! Then, engage them in their garden or household chore or any other activity that can direct their attention.
It is advisable to avoid screens at bedtime as your child would see the visuals as flashes in their sleep, explains Vidya.
Instead, how about a storytime?
Provide support & change the environment
You as parents play an integral part in a child’s life and what you do and how you do things will lay the foundation for their future.
“So as a parent when you see them on screen, it’s not to jump on them, pounce on them, and…going to the reprimand mode. It is about offering support, offering support from their world,” explains Vidya.
This is the most important aspect!
We as parents can’t blame the kids when we ourselves are peering into our phones all the time and they mirror us!
“So, the support that they need from us is to create it in the environment through communication,” says Vidya.
When you bond more with your child, they will enjoy your voice more than the screen. Share your experiences, bond, and give those screens a break!
1) Take an E-fast together: Set a time limit every day, say 2 hours, when the entire family puts their gadgets aside and spends time together. How about learning something new or playing games together. Include your child in the conversation about what all you can do!
2) Gradual changes: Don’t ban the child immediately from the screens. Introduce new activities to replace your child’s need to use the screen. Tell your kid it’s important to get up, stretch, eat, or play outdoors especially after sitting and staring at the screen for an hour. Make it a habit. Allow them to watch their favourite show with a time limit.
3) Mind your screen time: “Children will always gravitate toward the modelled behaviours of their parents. If they see you reading a book, they are more likely to read. And if they see you watching television, so will they.” explains Uthista. Be mindful of your gadget use
4) Spend quality family time: “Spend more time with your children. Kids who are found to be lonely are more likely to look for a sort of companionship in gadgets. For example, get down on the floor with your kids and pick up a doll. It takes intentionality and selfless love when they are younger. But when they grow up, you’ll be glad you did.”,” explains Uthista.
5) No gadgets for your kids: In today’s time with online classes, it makes sense to have a gadget for your child. However, let it be strictly used for school time! Ensure you switch it off and put it inside. Encourage your child to do this along with you. They pack up their gadget after the class.
Have a fun, healthy screen time!
Make a list of habits that you want your child to pick and then give them stars for the tasks they complete.
Tell them that they will need to earn the screen-time. It needn’t be a lot of time, but you can agree on a limit before you start the to-do list.
You can create a to-do list of your own where you spend time with your child and earn screen-time rewards too! Put it up along with your child’s!
To conclude: Limiting screen time!
When you initially begin to implement mindful screen time, your child is bound to throw tantrums. Be consistent.
Explain why you’re limiting their screen time so that they can play with you, do their favourite activity, or spend family time!
Discuss with your child’s school about the duration of your child’s classes and always give breaks between the classes, independent of those from the school’s end. Have a clear discussion about screen time for school and the rest of the day.
If you have a choice, find a suitable preschool program that gets delivered home with hands-on materials and digitally minimal screen time.
When it comes to screen time, stay calm and remind your little one why these limits are important!
