Recommended usage
This varies depending on the research. However, it is clear that children under the age of 2 years old should have very little exposure, if any, to a device. For other age groups, it will depend on how they’re using it and what they’re using it for. Blocks of 2-hour usage is a general recommendation with an average use of 2 – 3 hours a day.
What we can do
- Clear boundaries on when screen usage is allowed in your home.
- Digital free times throughout the day e.g. ideally an hour after waking, no devices at mealtimes or the last hour before bedtime at least.
- Time outside before screen use ie sky time before screen time.
- Reduce blue light exposure e.g. use a screen filter or use blue blocker glasses e.g. the app f.lux for laptops & iPads (or many have inbuilt blue light blocking technology now).
- Reduce EMF exposure. Keep a distance between the device and their bodies e.g. place something between their lap and the ipad or laptop eg a large cushion or better still place the device on a table in front of them, (ensuring good posture). Have no devices in the bedroom
and turn the wifi off at night. Put the device in aircraft mode whenever possible. - Sitting on the floor. Using devices sitting on the floor rather than the couch or chair naturally gets kids using their body more and can improve posture.
- Posture breaks. Set a timer so you remember and take regular breaks from the screen, preferably outside.
- Healthy food! After spending time on screens kids can crave carbs and sugary foods, often less healthy options for quick energy & comfort food if feeling stressed. Stock them and the kitchen with lots of good, real food options. Especially healthy fats.
- Quality sleep and so they have the energy to make better choices.
- Crowd it out. Amp up the fun off-screen e.g. sport, music, art, creative activities etc. So they experience & stimulate their senses off-screen & don’t have time for it. Our son wanted to make a treehouse. He pretty much did it himself with his buddies. They love it. Spending their time building it & then ‘hanging’ in it! A great sense of achievement and SO happy! (pic below).
- Sky time vs screen time! #embracetheelements #whatevertheweather.
- Chat with other parents and get on the same page re devices e.g. a device-free zone etc.
The best antidote: Exercise. Movement stimulates the hippocampus (responsible for memory & affected by device use), keep them moving.
Simply taking the kids outside with unstructured play, shoes off is a fantastic place to start.
Summary
This generation of children are ‘guinea pigs’ i.e. an experiment in understanding just what the developmental ramifications of screen time will be for them? It’s untested. However, we DO know, that as a species we are already far more inactive and moving less efficiently than our ancestors, and screens are only exacerbating this.
For kids to thrive they need interpersonal and parental presence and genuine connection with more time outside, shoes off, skin exposed to the weather, enjoying creative, free play. It’s their human nature.
Our children are older so it’s been easy sharing this research with them. And I remind them it’s hard for me to manage too! They’re not alone. Try creating a sky time v screen time plan together.
Forewarned is to be forearmed. We have all had times when the kids have spent way too much time on their devices. There is no guilt, just awareness. When we know better we can do better.
I hope this helps you and your family limit the potentially devastating effect technology is having on our kids developing brains… the unique intelligence that governs the rhythmic, vital function of their amazing bodies.
Originally published here
After working as an executive in professional services, Kate Barnes started her global business as a Certified Holistic Health Coach. She has a Bachelor of Science and a Post Graduate Diploma in Business. Kate runs an online program, ‘Our Happy Children‘, a leading education program for deeply nourishing families and building strong immunity, great energy and preventing illness. For more information visit Kate’s website, like her Facebook page for loads of daily inspiration, healthy tips and more recipes and follow her on Instagram.
