Understanding and Managing Screen Time
Curious about screen time and strategies to limit it? We explore the typical daily screen usage for various age groups and consider how to effectively modify our digital habits.
Defining Screen Time
Screen time encompasses the duration we dedicate to interactive electronic devices. Whether it's working on a computer, binge-watching series, gaming, or navigating and texting on smartphones—all these activities contribute to our cumulative screen time.
The Statistics on Screen Use
Research by Nielsen for Eyesafe revealed that U.S. adults spent an average of over 8 hours a day on devices in 2018, which spiked to more than 13 hours daily in March 2020, likely due to the COVID-19 pandemic. Specifically, phone usage averaged above 4.5 hours daily in 2020.
The Significance of Blue Light
Blue light or HEV light, constituting approximately 25% of natural sunlight, is particularly highlighted by researchers due to its deep penetration into our eyes' retinas. This type of light can disrupt our circadian rhythm, as it makes us more alert and may trick our body into thinking it's still daytime.
Negative Impacts of Excessive Screen Time
Engaging in online social activities, information gathering, and gaming can boost skill development, social interaction, and learning. However, overuse may lead to:
- Weight gain from sedentary behavior
- Aggressive tendencies, especially in youth exposed to violent content
- Unhealthy eating habits stemming from prolonged wakefulness
- Difficulty sleeping or sleep disorders
- Attention deficits or hyperactivity
- Screen addiction and the risk of online harassment
Average Screen Time by Age in the UK
UNICEF data from March 2021 indicates that UK children aged 5-16 spend about 6.3 hours per day on screens. Adults, according to Uswitch research in 2021, spend over 6 hours online, accompanied by around 4 hours of TV viewing daily, totaling approximately 4,542 hours in front of screens annually.
Screen Time Guidelines and Recommendations
While there is no universal cap on screen time, the World Health Organisation and the American Academy of Paediatrics suggest the following maximum screen times:
- Children under 18 months: Avoid screen exposure; for 18-24 months, introduce high-quality content with parental involvement.
- Children 2 to 5 years: Limit screen time to 1 hour per day, emphasizing co-viewing and educational material.
- Children 6 or older: Consistently manage screen time, engage in offline play, and create media-free zones in the home.
- Tweens and Teens: Be mindful of online educational needs while setting clear boundaries on recreational screen use.
- Adults: Put away digital devices two hours before bedtime; minimize social media use for better mental health.
Effective Strategies to Curb Screen Time
To reduce digital engagement:
- Opt for physical books and soothing sounds at bedtime
- Set app limitations such as Apple's Screen Time feature
- Turn off notifications after work to disengage from the digital world
- Regularly switch off or leave your phone behind for peace of mind
