In the vibrant city of Mumbai, lived a curious and energetic 10-year-old girl named Ayesha. Ayesha was known for her infectious laughter and boundless enthusiasm. However, something was changing in her daily routine that caught her parents’ attention.
Ayesha’s fascination with her new tablet had transformed into something more profound. From the moment she woke up, her eyes were glued to the screen, often causing her to skip breakfast and be late for school. Even after school, her tablet remained her constant companion, replacing outdoor playtime and face-to-face interactions.
Her parents, Mr and Mrs Sharma, grew concerned as they saw their daughter’s zest for life shifting towards a digital dependency. They knew that they had to address this situation before it escalated further.
Understanding Screen Time Addiction
Screen time addiction happens when we excessively and compulsively use devices like phones, tablets, and TVs. This addiction can harm our physical, mental, and emotional well-being, causing negative effects due to constant screen use.
Signs of Screen Time Addiction
Lack of Control: Not being able to stop using screens even when you want to.
Losing Interest: Losing interest in things outside of screens, like hobbies or spending time with friends and family.
Decline in performance: Doing poorly in school/work because of too much screen time.
Missing Out on Family and Activities: Skipping family time or activities you used to enjoy because of screens.
Behaviour Changes: Acting more annoyed or upset, feeling withdrawn even when not using screens.
Always Thinking About Screens: Always thinking about when you can use screens next.
Not Being Honest: Not telling the truth about how much time you spend on screens.
Using Screens to Cope: Using screens to deal with stress or problems.
Needing More Screen Time: Needing more and more screen time to feel satisfied.
Causes
Lack of Alternative Activities
Advantages of Screen Involvement:
Learning Opportunities: Screens provide access to a vast array of educational resources, online courses, and information, making it easier for individuals to learn new skills and acquire knowledge.
Networking: Social media platforms and online communities enable people to connect with others globally, fostering relationships, and expanding their social circles.
Entertainment: Screens offer a wide range of entertainment options, from streaming movies and TV shows to playing video games, providing enjoyable leisure activities.
Convenience: Screens allow for convenience in tasks such as online shopping, remote work, and telemedicine, making daily life more efficient.
Disadvantages of Screen Involvement
Reduced Real-Life Experiences: Excessive screen time can lead to individuals missing out on real-world experiences, social interactions, and outdoor activities.
Physical Inactivity: Prolonged screen use often correlates with a sedentary lifestyle, contributing to health issues like obesity and reduced physical fitness.
Information Overload: The constant flow of information on screens can overwhelm individuals, leading to stress, anxiety, and difficulty focusing on important tasks.
Digital Addiction: Excessive screen time can lead to addictive behaviours, with individuals struggling to disconnect from their devices even when it is detrimental to their well-being.
Eye Strain and Sleep Issues: Prolonged screen use, especially before bedtime, can lead to eye strain and disrupt sleep patterns, affecting overall health.
Privacy Concerns: Screens can be a gateway for privacy breaches and cyberattacks, potentially compromising personal information and security.
So, how can we make sure we use screens in a healthy way?
Strategies for Managing Screen Time:
Track Your Usage: Imagine you have a special diary where you write down how much time you spend on screens each day. This helps you see if you’re using screens too much. When you know, you can decide how to change it.
Set Timers: Think of timers like friendly reminders. You can set a timer for the time you want to spend on screens. When the timer goes off, your screen buddy tells you to take a break.
Minimize Notifications: Notifications are like little taps on your shoulder that distract you. Turning off unnecessary notifications helps you stay focused on what you’re doing, like homework or playing.
Create Modes: Modes are like special times for different things. You can have a “learning mode” for school stuff, a “play mode” for fun games, and a “rest mode” for relaxation.
Design Routines: Routines are like plans for your day. You can make a plan that includes time without screens. This way, you can read books, play outside, or talk to your family.
Design Screen-Free Zones: Choose specific areas in your home where screens are not allowed.
Create Screen-Free Meal Times: Designate meal times as screen-free moments to enjoy food and connect with others without distraction.
Digital Detox Days: Plan occasional digital detox days or weekends to disconnect from screens and recharge.
Practice Mindfulness: Use mindfulness techniques, like deep breathing or meditation, to take breaks and reduce screen time.
Reflect: Reflecting means thinking about things. You can think about times when you used screens a lot and how it made you feel. This helps you understand if you want to change something.
Reward System: Implement a reward system to celebrate achievements in managing screen time effectively.
Screen Time Management for Kids
Kids need special ways to use screens in a healthy way:
Role Modelling: Grown-ups need to show how to use screens well. When kids see adults using screens mindfully, they learn to do the same.
Handle Discomfort: Sometimes, kids use screens when they feel bored or upset. It’s okay to feel this way, and kids can learn other ways to deal with these feelings.
Consistency: It means following the rules you make. If you decide on screen limits, stick to them so that kids know what to expect.
Offer Choices: Let kids choose what they want to watch or play, but make sure it’s within the limits you’ve set. This helps them feel in control.
Rules/boundaries: Just like there are rules for games, there are rules for screen time too. Kids should follow them, and grown-ups can help remind them.
Engaging Grandparents
In many families, grandparents can sometimes inadvertently contribute to screen time challenges. For example, they might be more lenient with screen time rules or use screens as a way to entertain grandchildren. This can create inconsistency in managing screen time and make it harder for parents to set boundaries.
However, it’s important to approach this topic with care and understanding. Grandparents often come from a different generation where screens weren’t as prevalent, and their intentions might be to bond with their grandchildren. Instead of viewing them as an issue, it’s more productive to see them as part of the solution. Engaging them in conversations about the importance of balanced screen time and explaining how it affects children’s well-being can help them better support the family’s efforts.
Talking to grandparents about screen time needs care:
Approach with Care: When you talk to grandparents, be gentle and explain why you want to make screen time healthier for kids.
Educate and Inform: Share with grandparents why it’s important to use screens in a balanced way and how it can help kids grow well.
Acknowledge and Appreciate: Tell grandparents that you know they want the best for kids. Explain that screen limits are about helping kids stay healthy.
By educating grandparents about the challenges of excessive screen time and involving them in creating a healthy screen time environment, you can turn them into valuable allies in promoting a balanced digital lifestyle for children.
Results and Transformation
As the Sharma’s implemented these strategies, they witnessed a remarkable transformation in Ayesha. She started to balance her screen time with real-world experiences. She eagerly participated in outdoor games, rekindled her love for art, and even initiated conversations with her family members.
Ayesha’s case exemplified the significance of addressing screen time addiction. With the right strategies, guidance, and understanding, families like the Sharmas could empower their children to navigate the digital world while cherishing the moments that truly matter.
“It is okay to own a technology, what is not okay is to be owned by technology.”
― Abhijit Naskar, Mucize Insan: When The World is Family
Blog by Ms Ruchika Sethi, Consultant Counseling Psychologist and Psychotherapist, HealtheMinds