For many young people, more free time during the summer leads to more time spent on screens. A survey published by Common Sense Media found that the average youth ages 8 to 12 spends 5.5 hours daily using screens, and teenagers ages 13 to 18 spend an average of 8.75 hours daily on screens (Moyer, 2022). This tends to increase even more during the summer, which is concerning since studies have shown a strong correlation between social media use and increased rates of depression and anxiety in young people (Doucleff, 2023). Research has shown that teens that reduced their social media usage to 60 minutes a week felt better about the way they look (Aubrey, 2023). Even teens themselves recognize the benefit of reducing screen time, with 72% saying they often or sometimes feel peaceful when they do not have their smartphone (Anderson, Faverio & Park, 2024).
Take a look at these tips to help you and the young people in your life to reduce screen usage:
1. Set clear goals and expectations, and hold yourselves accountable.
Psychology Today suggests creating a contract and/or technology agreement that clearly defines device usage guidelines and the consequences for breaking the rules (Scheff, 2022). To stay accountable, use device features to monitor behavior by tracking screen time, app usage and how often you pick up your device. To help reduce the urge to use your device, you can turn off social media notifications and set up a daily downtime in your device settings (Aubrey, 2023)
2. Start small by setting attainable goals.
If you are currently spending most of your free time on screens, it may be unrealistic to immediately cut down to the recommended 1-2 hours per day (Scherger, 2023). Start by scheduling a one-day break from devices each week, when your whole family will disconnect for a full 24 hours. Artist and film-maker Tiffany Shlain finds that turning off devices every Friday evening helps teens to reduce “fear of missing out” (also referred to as FOMO) that can often be triggered when teenagers compare their own experiences to others’ weekend social media posts (Aubrey, 2023).
3. Be engaged and model screen time usage.
Studies have shown that parents are their children’s greatest influence, so setting a good example is incredibly important in encouraging youth to reduce device usage (Scheff, 2022). Reflect on your own behavior and consider what message it may be sending to your children. Do you bring your phone to the table for mealtime? Are you constantly checking your text messages or social media? (Scheff, 2022). Start by changing your own behaviors and dedicate time daily to speaking face-to-face with your children and giving them your undivided attention (Scherger, 2023).
4. Store devices away to reduce temptation.
During designated screen-free times, put devices away where children and teens cannot readily access them. This can be at a charging station in a common area (Scherger, 2023) or in a lockbox if you need something to guarantee they will not be able to get their devices (Scheff, 2022).
5. Create device-free zones in the home.
It is often said that the best conversations happen around the dinner table. So why not make the shared meal area a device-free zone to help refocus family time around each other rather than screens (Scherger, 2023)?
6. Spend your time doing real-life activities.
By spending less time looking at screens, you will have more time to do other activities that bring you joy. Go on a walk outside, workout, read a book, listen to a podcast or go see your friends in person (Aubrey, 2023).
7. Curate your social media feed to invoke positive feelings.
Social media images are often manipulated to make people appear slimmer or more attractive, creating unrealistic and harmful messages about what the ideal body looks like. Be conscious of how different posts or stories make you feel, and “if a post or story makes you feel uncomfortable or less-than, make a choice to mute or unfollow” (Aubrey, 2023). Instead, connect with people who share your interests and values, and create a feed that makes you feel good (Aubrey, 2023).
References
Anderson, Monica, Faverio, Michelle, and Park, Eugenie. (2024, March 11). How Teens and Parents Approach Screen Time. Retrieved from https://www.pewresearch.org/internet/2024/03/11/how-teens-and-parents-approach-screen-time/
Aubrey, Allison. (2023, February 26). How to help young people limit screen time - and feel better about how they look. Retrieved from https://www.npr.org/sections/health-shots/2023/02/26/1159099629/teens-social-media-body-image
Doucleff, Michaeleen. (2023, April 25). The Truth About Teens, Social Media and the Mental Health Crisis. Retrieved from https://www.npr.org/sections/health-shots/2023/04/25/1171773181/social-media-teens-mental-health
Moyer, Melinda Wenner. (2022, March 24). Kids as Young as 8 Are Using Social Media More Than Ever, Study Finds. Retrieved from https://www.nytimes.com/2022/03/24/well/family/child-social-media-use.html
Scheff, Sue. (2022, June 29). How to Reduce Screen Time and Improve Your Teen's Health. Retrieved from https://www.psychologytoday.com/us/blog/shame-nation/202206/how-reduce-screen-time-and-improve-your-teens-health
Scherger, Sarah. (2023, April 17). 6 tips to reduce children's screen time. Retrieved from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/6-tips-to-reduce-childrens-screen-time