Recently Dr Kristy Goodwin presented at a Wellbeing Conference hosted at Emanuel School on the topic ‘Healthy Digital Habits’. Kristy is one of Australia’s leading digital parenting experts. She’s the author of ‘Raising Your Child in a Digital World’, speaker and researcher. Below is some of the most current research and 8 recommendations that Kristy presented about healthy digital habits for families.
- Screen Time: Children average 32 hours per week of screen time at home. This is not only 32 hours spent on digital devices, but it is a 32 hour opportunity cost for other activities. Boys are predominantly gaming and girls are predominantly on social media. Both boys and girls also spend many hours watching YouTube videos. The current Australian Department of Health guidelines recommend 1-2 hours of screen time per day. However, these guidelines are currently under review as they are unrealistic. The American Academy of Paediatrics have removed an hour limit for children 6 years and above. The focus is not on the number of hours, but what is happening during screen time. It is important to ask is screen time active or passive, leisure or educational, whether it has a physical impact (vision and hearing) and if it influences sleep.
- Attachment: Children are so attached to their devices because it gives them a sense of connection and belonging, they feel competent and have a sense of control. This is why parents observe techno-tantrums where their child has a significant melt down when a device is taken away from them. Cognitively prime children for when their screen time will end, for example ‘after the next add break’ or ‘when you reach Level 7 of the game’ or ‘once you’ve sent three more messages’. The child should then turn the device off themselves, so they have a sense of control. A positive transition activity such as jumping on the trampoline or having afternoon tea can also assist with stopping screen time.
- Physical Health: There are many implications for a child’s physical health if they have excessive screen time. Some impacts include decline in focus and attention, delayed and impaired physical skills (fine and gross motor), lack of impulse control and increased aggression. To compensate the sedentary state of screen time consider how to increase scheduled or incidental exercise for children.
- Sleep: Screen time also impacts on amount and quality of sleep. Blue light emission impacts melatonin levels, which delays the onset of sleep. Also if the activity on a device is very active, such as group messaging or a game, it can put children into a hyperactive state. It is important to keep digital devices out of bedrooms and limit screen time one hour before bedtime. On iOS devices you can use the night shift function in the display settings to limit the blue light. Baxter Blue non-prescription glasses can also assist with absorbing blue light.
- Filters: It is very important to have internet filtering at home. Family Zone is a great product that travels with the child wherever they go, regardless of what wireless network they are using. It helps to track and manage screen time. You can also set restrictions for different times of the day, such as blocking social media during homework time.
- Vision and Hearing: These are two key health concerns are also associated with increased screen time. Use the 20-20-20-20 rule when children are using screens. Every 20 minutes a child is on a screen they must take a 20 second break to look 20 feet away and blink 20 times. For hearing, encourage children to wear noise cancelling headphones rather than earbuds and limit headphone use to 1 hour per day. In the device settings, limit the maximum volume and headphones should be out of ears when crossing the road.
- Digital Footprint: Children should also be aware of the digital DNA associated with all their online posts. I have developed a Primary School Digital Citizenship Program which educates students on their digital footprint. It is important monitor children’s use of social media so that you know what digital playground they are playing in.
- Play: Families should engage in outdoor and unstructured play. It’s okay for children to say that they are bored. Opportunities for creativity and daydreaming are important for neurological development.
If you would like a copy of Kristy’s presentation or free eBook for parents click here.
