Parents know the struggle all too well: fighting the lure of glowing screens that can keep kids glued for hours.
Screens can be irresistible for kids. They can also be a lifesaver for busy parents, as they tend to keep kids quiet and occupied while they finish important tasks.
But the consequences of too much time spent in front of a screen go beyond sore eyes, for both kids and adults. It can mess with sleep, impact mood and learning, and even crowd out healthy habits like exercise, play, and family connection.
If your kids spend a lot of time with a screen each day, they’re not alone. The American Academy of Pediatrics (AAP) estimates that kids spend an average of seven hours a day looking at “entertainment media” on a screen, be it a cell phone, computer, TV or other electronic device.
Research has linked excessive screen time to emotional and behavioral problems in kids, which leads to even more screen time.
“Too much screen time can also disrupt your child’s sleep, which can cause mood disturbances and cognitive issues,” said Elizabeth Mathew, MD, a family medicine physician with Endeavor Health. “A child staring at a screen spends less time being active or creatively playing, which can increase their risk for obesity.
The case for extracurriculars
Fortunately, there are so many options for kids to get involved with sports and clubs, which can fill the time instead of a screen.
“Being part of a team or club helps kids develop socially, understand teamwork and learn how to compromise,” Dr. Mathew said.
One study indicated that participating in team sports is associated with improved social competence, as it can foster interpersonal skills, such as conflict resolution and cooperation, promote meaningful relationships which can improve self-esteem, and provide an opportunity for kids to learn how to collaborate and work toward a common goal.
Not all screen time is bad, but spending too much time staring at a screen is never beneficial. It can eat up time that could be spent exercising, spending time outdoors or strengthening bonds with family.
How do you know if your child is overdoing screen time? Watch out for these signs:
- Irritable
- Depressed
- Excessive tantrums, mood swings
- Low frustration tolerance
- Defiant
- Trouble sleeping
- Disorganized behavior
- Learning difficulties
- Poor short-term memory
“Setting a limit on screen time will remove the screen, but kids also may need guidance on how to fill that time instead,” Dr. Mathew said.
What can parents do to help their child put their phone down and get involved in extracurriculars?
- Nudge them toward movement. Physical activity is important but doesn’t have to happen as part of a sports team. Kids can play outside at a park, ride their bikes to school or take a walk. Let them try different things to find an activity they like so they want to do it consistently.
- Set consistent bedtimes. Quality sleep is another critical part of good health, especially for growing kids. Inadequate sleep has been associated with mood swings, irritability, decreased ability to focus and behavioral problems. Setting up a consistent bedtime routine (and following it even on weekends) will help your child sleep. Make sure the routine includes removing tables and phones and leaving them out of the bedroom all night.
- Sign them up for a class or club. Joining a school club or trying a new sport can be scary, but it can also open doors to new friendships, skills and fun times. Public libraries and park districts are also good places to find classes to try out or activities planned for kids in their age group. Expand on things they’re interested in – they could try a new sport, sign up for a drawing or crafting class, learn a new instrument, begin volunteering or experiment with new recipes.
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