Screen time with our electronics can be very helpful and help to make our lives more efficient due to increased information, apps, entertainment, and other things. But too much screen time can be detrimental.
There are several risks from increased screen time:
Limited Exercise and Outdoor Time – This is one of the main reasons my husband and I have worked hard to get our kids off of their electronics. When they’re playing games or watching shows, they don’t get outside. Our recent article about “The Health Benefits of Being Outside” highlights why we should be getting outdoors more. If we’re inside too much, we miss out on the grounding, relaxing aspect of being outside. We also miss out on valuable recreation time with family and friends. And we miss out on exercise and natural vitamin D from the sun!
Too Much Blue Light Exposure – Electronics emit blue light, which can disrupt our circadian rhythm. Our circadian rhythm is very important as it helps to control our sleeping and waking. When we disrupt the cycle, it can make it harder for us to get enough good sleep at night and make it harder to wake up for school, work or exercise in the morning. All of this can also upset our hormonal balance and it can affect our performance in daily tasks we need and want to do. Too much blue light exposure can also be bad for your eyes. If you need to be on the computer for extended periods of time, you can use blue light blocker glasses (I have an engineer friend who is on her computer a lot for work and uses these religiously!) You can also install apps onto your computer (f.lux is a great option) that turn down blue light at night.
Vision – As mentioned above, too much blue light emitted from our electronics can be problematic for our eyes. Some experts are concerned that too much blue light can damage the retina. This can have negative long term consequences.
Posture Problems – In many cases, being on electronics can cause us to hunch over, whether we’re on our computers or playing on our phones. Hunching over like this constantly can also affect other body dynamics. To mitigate this, buy a standing desk or a treadmill desk so you’re not hunched over while you have to work. You can also purchase a laptop stand to place on your table or desk, so you don’t hunch over while you’re on your computer. Kids can use these options too! And of course, limiting screen time helps immensely.
Too Much Media – Many times, on social media or in the news, fear-based media prevails. While it is important to stay informed about current events, too much news can make us feel more anxious or fearful. Increased anxiety, fear, and anger can affect our health negatively and cause us to have a more negative outlook on life. If you feel strongly that you need to stay updated on current events, try to find a media outlet that publishes the news you need all in one place and then move on with your day. This will not only keep your off of your electronics more, but it will help you to get more positive, productive things done.
Screen Time Can Stimulate Dopamine – Screen time can actually be addictive and make it hard for children or adults to want to engage in real life, where things aren’t sometimes as stimulating to the brain. The more one uses electronics, whether it’s social media or video games, the harder it can be to break free from getting away from screen time. Stimulating dopamine TOO much with electronics can cause us to lose out on valuable relationships with our family and friends, as well.
How To Help Your Kids Stay Off Their Electronics:
Model Good Behavior for Them – Stay off your electronics. Although it might not seem like it, kids pay attention more to what we as adults do than to what we say or tell them to do.
Engage With Your Kids and Family Members More – Engage with your kids by offering to play a board game with them or involve your kids in making dinner. Talk with your kids. Joke with them. Walk with them. Clean with them.
Limit Your Kids’ Screen Time – Set limits and be firm with them. Offer fun and interesting alternatives to screen time. And not only is it important to limit kids’ screen time; it’s also important to set nighttime limits on screen time. Make sure they get off of their electronics well before bedtime so the blue light doesn’t affect their being able to get to sleep. As you limit your kids’ screen time, you can gradually do it or do it suddenly – whatever works best for your family and parenting style.
Offer Positive Incentives – If you are able to, find ways to offer rewards to your kids for not being on their screens as much. It could be something simple like going out for a healthy treat if they are only on their electronics for a certain amount of time each week. Or it could be something more elaborate. Or you could limit screen time A LOT during the week and then give them a bit more time on the weekend if they stay off during the week.
Limit Access to Electronics – Keep your kids’ electronics out of their bedrooms. Not only does this help limit their access to screens after or close to bedtime, but it helps them to set the good habits of keeping electronics out of their rooms.
20 Alternatives to Screen Time:
- Play Board Games
- Go to the Library
- Attend Local Plays
- Play at the Playground
- Cook or Bake
- Go On Nature Hikes or Walks
- Garden
- Do More Arts and Crafts
- Play Card Games (I keep an UNO card deck in my purse in case my kids need it for some extra fun and entertainment)
- Build Things – My son LOVES Legos and so does my daughter! You can also use blocks, train sets, and other things to build with.
- Play with Play Dough or Clay
- Read More Books – I did this back in the day when we didn’t have easy access to electronics and life was GREAT.
- Put Together Puzzles
- Get Involved in School or Rec Center Sports
- Take Rec Center or Community Center Classes
- Go Swimming
- Visit A Local Museum – Many libraries offer free passes to museums and some museums offer free days.
- Visit grandparents or other friends or family
- Do Crossword Puzzles
- Write A Letter to Someone
Are there things you do to limit yours or your kids’ screen time? What do you do? What kinds of non-screen activities do you like to do?
The post How To Limit Your Screen Time for Better Health (and 20 Things You Can Do Instead) appeared first on Otte Foods.
No comments:
Post a Comment