Six Tips for Moderating Screen Use

You might be hearing again and again that using screens isn’t good for you, and that minimizing screen time is a must for having a healthy lifestyle. The phrase ‘unhealthy screen usage’ has been everywhere in the media over the past few years, along with a warning to stay away from screens as much as possible. But, before we get started, what is even considered “unhealthy screen usage?”

Unhealthy screen usage is defined as the usage of screens in a way that can have a negative impact on both mental and physical health. One example of this is spending too much time mindlessly scrolling on social media, which encourages staying inside and sitting down instead of being outside and interacting with others.

Yes, using screens too much can have a detrimental impact on mental and physical health so yes, the information above is true. But, only to an extent, because there are many ways in which one can engage in healthy screen usage which can lead to both better physical and mental health.

But what is “healthy screen usage?” Well, healthy screen usage is defined as using technology to benefit one’s health, happiness, and motivation. This can be done through a plethora of methods, including connecting with friends and family; using screens as a creative outlet, whether it be through music, art, photography, etc; and self care, like mindfulness and yoga apps. These are just a few examples of healthy screen usage - they aren’t the only things one can do to promote a healthier lifestyle. There are many different ways in which people can alter their screen usage to live healthier lives, so we’ll be sharing 6 of the most important strategies of doing so today:

1. Aim for shorter screen time instead of completely taking it away

Trying to completely halt the usage of screens when you’re used to using them often is a resolution that is susceptible to being broken, because constant usage of screens has become a habit for many. For example, you may be used to scrolling on social media for hours every day- in this situation, quitting cold turkey will do nothing but cause a relapse. Try to go for smaller goals, such as lowering your screen usage by 10-20 minutes per week, until you slowly but surely get used to a healthier amount of screen usage. 

2. Set limits for how much screen time you can use

When you’re used to using copious amounts of screen time, setting screen time limits is imperative for lowering and limiting the total amount of time you use screens. Setting limits for screen time is most often done by either allocating a bracket of time specifically for screen time usage, or by allocating device free times (times where you’re not allowed to use their devices). But, remember to be lenient with yourself, especially when only just starting to limit screen time. If setting screen time limits is too difficult for you to do, taking frequent breaks from screen usage is encouraged, such as taking 20 seconds of break for every 20 minutes of screens used. 

3. Avoid screen time before bed

Not only can using screens before bed impact the quality of sleep you get due to blue light, it can also impact the amount of sleep you get in general, because electronics are distractions. Avoiding screen time before bed is a type of screen time limit in itself, because making a conscious decision to avoid screen time around an hour or two before you go to bed will naturally help you lower your screen usage (among other things), especially if you’re used to using your phone right before bedtime. In addition, avoiding screens before bed can be as simple as keeping devices out of your bedroom at night. 

4. Limit/turn off notifications on your phone

Part of the reason devices are such a big distraction from doing things such as homework or going to bed on time, is because of notifications that constantly alert us of when a friend likes a picture, when your favorite youtuber posts a new youtube video, etc; Limiting or turning off the notifications that come to your electronic devices can help you stay away from the distractions that notifications cause. 

5. Consider alternatives to screen time 

While using screens is fun and helpful because it lets people connect with others all around the world, it can also distract people from the world around them. Since limiting screen time will give you a lot more free time to do other things, find fulfilling and healthy ways to use that time. Some ideas include connecting with those around us by hanging out in person and having discussions, reading a book, exercising, and more! Just make sure to be aware of the present moment, and to live life to its fullest!

6. Focus on what makes you happy online 

The last and most important aspect of healthy screen usage is focusing on content that makes you happy. There’s a common misconception that there’s a link between depression and social media usage, when in reality, that’s not the case. In fact, it’s important to remember that a healthy amount of screentime is dependent on what content is being looked at, not necessarily the amount of time spent on devices. This means that you shouldn’t be scared of, for example, blocking certain accounts to curate their social media feed, to make it a safer and more comfortable space for them to spend time in. Another, less direct way you can focus on what makes them happy online is by limiting digital hoarding. “Digital hoarding” is defined as having many tabs open at once, and experts have linked digital hoarding with stress and anxiety. So, an obvious solution to digital hoarding is going through your tabs and prioritizing the tabs of most importance- not only will this help create a less stressful time online, but it can also cause you to spend less time online, since they don't have as many things to focus on.

In a time where it’s almost impossible to remain well connected with others without some type of electronic device, it’s crucial to find healthy and effective ways to use screens to maintain one’s physical, and mental health. Aiming for shorter screen usage, setting limits for how much screen time one can use, avoiding screen usage before bed, limiting or turning off notifications, considering alternatives to screen time and focusing on what makes one happy online, are all simple steps people can take to promote their health and happiness.

Sources: BC Children's Hospital Kelty Mental Health Resource Centre, Nemours Children's Health, The Unversity of Queensland Contact Magazine, Boston Children's Digital Wellness Lab, National Alliance on Mental Illness California, Greater Good Magazine (Berkeley University of California), New York Times, Time, raisingchildren.net.au, Qustodio Family Zone