Technology and Internet use are part of our lives. We use them every day for many things, like talking to people and studying. But it’s important to use technology in a healthy way. Many of us spend a lot of time each day using screens: surfing the Internet, posting on social media, chatting, doing schoolwork, or playing video games. Even though technology has many benefits, too much screen time can disrupt our lives and hide bigger problems. It’s important to recognize if we’re using screens too much. The key is to enjoy the good parts of technology while avoiding harm by setting limits.
What is typical screen use?
Using devices is normal. Young children watch educational shows and play learning games. Older kids and teens use devices for school, homework, projects, and games. Most of us also use devices for news, shopping, reading, chatting with friends, and social media.
When should I be concerned about excessive screen use?
Almost everyone has heard about the problems of too much screen time. But how much is too much? It depends on things like our age, why we’re using technology (schoolwork or games/social media), and our personal needs.
Here are some signs of possible problems:
- Interference with daily activities: Screen use stops you from doing things like getting ready for school or homework.
- Loss of sleep: Screens make you sleep less, sleep late, or feel tired.
- Behavioural troubles: You get angry when someone tries to limit your screen time.
- Emotional troubles: You feel sad, anxious, or nervous when not online.
- Social troubles: You use screens instead of talking to people face-to-face.
- Loss of interest in other activities: You lose interest in hobbies like sports or art.
- Physical troubles: You have headaches, back pain, an upset stomach, or gain weight.
- Ignoring basic needs: You spend so much time on screens that you forget to eat or use the bathroom.
What can I do if I struggle with excessive screen use?
Changing screen habits can be hard, even if they’re bad for us. Here are some tips:
- Track your screen time: Pay attention to how much time you spend on screens each day.
- Set a goal: Decide how much screen time you want and reduce it gradually.
- Create a schedule: Plan when and why you’ll use screens.
- Keep devices out of sight: Put them away when you need to focus on other things.
- Remove devices from bedrooms: Turn off screens an hour before bed and make bedrooms “no screen zones.”
- Try other activities: Spend time outside, do social activities, or hang out with friends.
- Be healthy: Exercise, eat well, and do fun things to distract you from screens.
What kind of professional support can I seek?
It’s normal to feel embarrassed or guilty about having trouble with screen use. But help is available.
School counsellors are available to help if you struggle with screen use. Doctors like paediatricians or family physicians can also help. They can refer you to other specialists, including mental health professionals, which can also be helpful.
Where to find more information
If you need additional help or information, talk to a trusted adult (like a caregiver, teacher or mentor), a counsellor, or a health professional. Reach out, stay connected, and ask for help. Remember that effective treatments for all mental health problems are available and you may need to talk to a number of different people before you get the help that you need.