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SCREEN TIME MANAGEMENT, INTERNET ADDICTION, AND SLEEP

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Technology overuse is the leading fear of parents of teenagers. Youth who spend the most time on digital technology are statistically more likely to exhibit higher levels of depression, anxiety, social anxiety, and other mental health concerns.

INTRODUCTION

Technology overuse ranked as the No. 1 fear of parents of teenagers in a national survey last year.

As the significance of the digital world in our lives grows, so does its role in our wellbeing. We are using digital technology at ever younger ages, more frequently and for a greater variety of purposes. This is true for young people, just as it is for adults. Over half of 5– to 15-year-olds now own a mobile phone and young people aged 5-16 spend over 3 hours a day watching online content2 — not to mention the other things they do online like messaging friends and playing games. To thrive in life, young people need to thrive online.

Internet Matters 2022 Report

QUICK FACTS/STATS

Yale Department of Psychiatry and Columbia School of Nursing, analyzed screen media activity in over 5,100 9- and 10-year-olds who participated in the Adolescent Brain Cognitive Development (ABCD) Study, the largest long-term analysis of brain development and child health in the United States.

It found that youth who spent the most time on their digital technology were statistically more likely to exhibit higher levels of internalizing problems two years later. Internalizing problems include depression, anxiety, social anxiety, somatic complaints, and other concerns. This association between frequent screen time and mental health problems was mediated by specific changes in brain development.

A majority of parents in the United States (66%) — who include those who have at least one child under the age of 18, but who may also have an adult child or children — say that parenting is harder today than it was 20 years ago, with many in this group citing technology as a reason why.

The ages of 12 to 14 seem to be a major milestone in parents’ eyes for smartphones. This survey finds that a majority of parents (73%) believe it is acceptable for children to have their own phone only after they have reached at least the age of 12. Some 45% say smartphone ownership is acceptable between the ages of 12 and 14, and 28% say it is acceptable between the ages of 15 and 17. Just 22% think it is OK for a child under the age of 12 to have one.

When asked about the appropriate age for a child to have their own tablet, parents are more accepting of children having one at a younger age. Fully 65% of parents say it is acceptable for child to have their own tablet computer before the age of 12.

Roughly two-thirds of parents of teens (65%) say they worry at least some about their teen spending too much time in front of screens, including a third who worry a lot about this.

Nearly six-in-ten parents say they often or sometimes check which websites their teen visits or look through their child’s cellphone call logs or messages (58% of parents say they do each of these things).

Research confirmed that agency, understood as feeling in control of one’s online behaviors and habits, can directly play a positive role in a teen’s wellbeing and that a lack of agency can have a negative impact. Agency is something the teens we spoke to look for constantly, especially when they need to plan their time around studying, friends, family and leisure.

QUICK TIPS/ADVICE

To help teens balance screen time, it’s more about showing them the tools to self-regulate and self-reflect. Research completed with TikTok also found that while teens recognise when they need help, they benefit most from taking ownership of their own screen time. In all, they said they would benefit from more support with:

More information around data such as how much time they spend online. For example, Digital Wellbeing tools on Android devices offer in-depth insight into screen time and app use.
Design that supports usage such as the ability for teens to customize limits depending on the time of year or day of the week.

Active alerts that interrupt usage through warning notices and pop-up messages.

Screen Time Management Solutions to Support Teens

Information – Having access to more data about their usage would shock some into acting and would give others a more nuanced understanding of their screen time habits.
Flexibility and variation in design – Having a design which adapts to usage habits without diminishing the user experience was important to teens. They generally enjoy their screen time and, although they want support managing it, they want to have control over it and the flexibility to make changes to suit their circumstances (e.g. more screen time during school holidays, less screen time when they have other demands on their time).
Active alerts – teens were open to a range of solutions including warning times, pop-up messages, silent modes and recorded messages from celebrities or creators.

Tips for Screen Time Sessions

Agree on the length of the screen time session before the session starts. Your child will be more likely to cooperate when it’s time to stop. For example, "How long will it take you to finish the level? OK, let’s agree you’ll finish up in half an hour."
Give your child a warning when it’s almost time to stop. For example, "We agreed half an hour. You’ve got 10 minutes left."
Give your child time to save or finish what they’re doing. You might say, "It’s time to save what you’re doing. You need to finish up in 5 minutes."

One of the keys is encouraging your child to make choices about screen time based on quality. To do this, you can:

Talk with your child about what makes a good-quality app, game, TV show or movie.
Play a game or watch a TV program with your child and talk about why it’s good quality.
Ask your child whether they think they’re making good choices.

Media Use Tips (Kids Health Organization)

Encourage teens to be involved in a variety of free-time activities, like spending time with friends, joining clubs or after-school activities, and exercising. Encourage your teen to be physically active every day and get enough sleep.
Turn off devices during meals and at least an hour before bedtime. Keep devices with screens out of your teen's bedroom after bedtime and don't allow a TV in your teen's bedroom. This will help your teen get enough sleep.
Research video and computer games before letting your teen get them. Look at the ratings, which can run from E (for "everyone") to AO (meaning "adults only"). Teens probably should be limited to games rated T (for "teens") or younger. If possible, preview games and even play them with your teen to see what they're like. The game's rating may not match what you feel is OK.
Spend time together with your teen watching TV, playing games, or going online. Use this time as a chance to talk and learn together.
Keep the computer in a common area where you can watch what's going on. Teach your teen about safe Internet and social media use. Make sure they know the dangers of sharing private information online, cyberbullying, and sexting.
Set a good example. Turn off TVs and other devices when not in use. Turn off or mute your phone when you’re not using it and during family times, like meals.