Internet and mobile phone use

Research suggests there may be an increased risk for developmental delays in language acquisition and communication skills in young children who spend significant time in front of screens (i.e., 2-3 hours per day). As screens become more prevalent in daily life, the decrease in social interaction becomes more serious. When children grow into adolescence and young adulthood, having a solid foundation of interpersonal skills is very important for their development of healthy relationships with other people. If screens are prevalent in your life (or your child’s life), ensure that you’re still engaging in social interaction and connecting with others on a regular basis.

The Effect of Screens on Sleep

Many people use their screens right up until the moment they go to sleep, browsing social media, reading articles or watching their favorite show. Research suggests that increased screen time may be related to a decrease in both sleep quality and sleep duration. This is particularly noticeable for children and adolescents who have screens (TVs, computers, tablets) in their bedrooms, with access prior to them going to bed. Insufficient sleep, either in quality or duration, has been associated with worsening of many mental health conditions, including depression and anxiety. Practicing good “sleep hygiene” by turning off (or limiting use of) electronic devices at least 15-30 minutes prior to going to bed may help prevent any negative effects of technology and screen use on sleep.

Screens and Self-Esteem

Social media is one of the primary reasons people are glued to their screens, especially smartphones. In some ways, this resource can support our mental health by allowing us to have contact with loved ones who we may not be able to connect with in person. There is, however, the component of social media that offers an easy way to compare yourself with others, such as an influencer or celebrity. You may be comparing yourself with an image of a person you’ve never met, who has a large social media following and appears to be living a picture-perfect life. Comparisons like this can contribute to low self-esteem, negative self-talk and body image issues. If you notice a pattern of feeling poorly about yourself while scrolling through social media, it may be time to change your routine by cleaning up your feed and spending less time on it.

The Impact Screens Have on Human Movement

Increased screen time typically means decreased time spent engaging in physical activity and body movement. At times it seems as though many people have traded active, outdoor adventures for video games and virtual reality simulators. However, we must also acknowledge the increase in virtual resources for body movement and the accessibility that has resulted from this. You can take virtual group classes with your local gym, participate in online yoga tutorials and even play movement-promoting video games like Just Dance and Wii Fit. These are wonderful resources for people who may not feel comfortable or safe leaving their homes for exercise, in addition to people who may require special types of activity that may not be readily available in their areas. Engaging in active, joyful movement each day is crucially important for both physical and mental health in people of all ages, whether you choose to engage in it outdoors or from the comfort and safety of your home.

Some of the problems associated with children's computer and phone use include the following:

• Wanting to spend all the time on the computer
• Getting addicted to online games or sites
• Seeing inappropriate content – violence, pornography or gambling sites
• Social networking with adults or other young people who might exploit or abuse them
• Giving away personal information to strangers
• Posting, sending or receiving inappropriate pictures
• Becoming victims of cyber-bullying
• Sleep problems
• Lack of involvement in family life.

It is natural for children to want to push limits, explore, and express themselves, but it is important for parents to set clear boundaries for their children and help them learn to keep safe.

Ways to Limit Children’s Screen time/ Mobile & Internet usage:

• Model Healthy Electronic Use
• Educate Yourself on Electronics
• Create “Technology-Free Zones”
• Set Aside Times to Unplug
• Explain Why You're Limiting Screen Time
• Ask for Your Child’s Passwords
• Encourage Other Activities
• Make Screen Time a Privilege
• Keep Your Child’s Bedroom Screen-Free