Screen time is a prominent fixture in our lives and has many benefits. However, excessive use of video games, YouTube, and social media can also contribute to mental health challenges and make it harder to complete tasks.
Screen Time and Dopamine
We enjoy spending time on social media for many reasons: connection, enjoyment, and distraction are just a few. Additionally, screen time can trigger the release of dopamine, the hormone responsible for pleasure. When dopamine is released in the brain, we experience a rush of positive feelings. Dopamine can strongly influence our behaviors, especially for young children. It impacts our motivation, our happiness, and the likelihood that we will repeat a behavior in the future. For example, if we experience a dopamine spike after spending time on social media, we are more likely to repeat that behavior. Over time, our dopamine receptors can become desensitized, which means we need more input to provide the same dopamine release.
When scheduling a morning routine for yourself or your child, it is beneficial to begin the day with activities that are less likely to stimulate a dopamine spike. This often means getting dressed, brushing their teeth, and doing other tasks before having screen time can be a good option. This also provides leverage for children to earn screen time or extra screen time by completing their morning tasks.
Screen Time and Mental Health
Social media has contributed to an increase in depression, anxiety, and other mental health diagnoses. This could be due to comparison with others, cyberbullying, or reducing the amount of time we spend engaged in face-to-face interactions. One way to combat this is to limit your child or teen's time spent on social media. Apple offers ways to set parental controls to allow apps to be used for a certain amount of daily time. This can help reduce the possibility of being glued to their device for the entire day.
Research has also shown that there is often an increase in violent behaviors (hitting, kicking, threatening language) when a child spends a lot of time playing violent video games. Children and teens do not have a fully developed prefrontal cortex, which reduces their ability to regulate their impulses and think through their actions is not fully developed. Additionally, spending time on screens often leads to reduced physical health due to limited physical activity.
Tools to Reduce Power Struggles
Often when a child or teen is prompted to turn off their device, it can lead to a power struggle. They may beg for more time, scream, cry, or hit. These behaviors often occur because the child's brain struggles to give up the item that gives it a dopamine spike.
Utilizing countdowns and timers is a good place to start. For example, reminding them that they have 10 more minutes, 5 more minutes, and 1 more minute is helpful. This allows their brain the opportunity to process the request. Be sure your child really hears you when you provide the countdowns.
Additionally, it is important to follow through with the limit. For example, if you tell your child they have 5 more minutes, but they end up remaining on the tablet for 2 hours, they will learn that they do not have to take the countdowns seriously. If they are crying and screaming when you take the device away and you give it back to them, they are learning that they can cry and scream to get more time on the device. As difficult as it is to remain firm in your limits and expectations, this is the best way to ensure your child/teen will listen to you and will respond positively when it is time to turn off their device.
Making Screen Time Work for You
Screen time often receives negative attention, but it can have many advantages. You and your family can use screen time to connect with loved ones who live far away. Online videos can guide you through yoga, meditation, workouts, or a new hobby or recipe that you want to try. Social media can keep you and your family informed about local events such as farmers' markets and concerts. Talking with your family about safe online behaviors, expectations of how long they will be on their devices each day, and ways to use devices positively, are ways to help make screen time work for you and your family!
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