36

Reviewed by Omotolani Ajileye

Building Healthy Screen-Time Habits

Screens are everywhere. We use phones to talk to people, computers to learn, televisions to watch programmes, and tablets to play games and explore new ideas. Technology can help children learn, create, communicate and have fun. But just like too much of anything can become a problem, spending too much time on screens can affect how we live, learn and play.

Healthy screen-time habits mean learning how to use technology in a way that keeps our bodies, minds and relationships healthy.

Screens Are Tools, Not Our Whole World

A phone, tablet or computer is a tool. It can help you research a school project, learn a new skill, draw a picture, create a video or talk to a friend who lives far away.

But there are many important things that a screen cannot replace. Children need time to sleep, exercise, read books, talk with family, play with friends, explore outdoors and simply use their imagination.

Being a digital kid doesn’t mean spending all day online. It means knowing when technology is useful and when it is time to put it away.

Know When to Take a Break

Have you ever started watching one video and suddenly realised that you have been watching videos for an hour? This can happen easily because many apps and games are designed to keep us interested.

That’s why taking regular breaks is important.

After spending some time looking at a screen, put it down. Stand up, stretch your body, drink some water or walk around. Look away from the screen and give your eyes a rest.

You can also use the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for at least 20 seconds.

Don’t Let Screens Steal Your Sleep

Sleep is extremely important for growing children. Your body and brain need enough sleep to recover and prepare for the next day.

Using phones, tablets or computers right before bedtime can make it harder settle down and sleep. An effective habit is to stop using screens before going to bed and keep phones and tablets away from your bed when possible.

Instead, you could read a book, talk with a family member, prepare for the next day or listen to calm music.

A good night’s sleep is more valuable than one more episode or one more game.

Make Time for Real-Life Activities

Technology should not stop you from enjoying the world around you.

Make time every day to:

• Play outside.

• Exercise or participate in sports.

• Read a book.

• Talk and play with your family.

• Spend time with friends.

• Draw, build, write or make something.

• Explore nature.

• Learn something without a screen.

Remember that the world is bigger than your screen.

Choose What You Watch

Healthy screen habits aren’t only about how long you use a screen. They’re also about what you do while you’re using it.

Choose content that helps you learn, think, create or enjoy yourself in a healthy way. Avoid content that makes you frightened, uncomfortable, angry or encourages you to behave badly.

If something you see online doesn’t feel right, tell a trusted adult. You don’t have to deal with an uncomfortable online experience by yourself.

Don’t Forget the People Around You

Have you ever been talking to someone while they were looking at their phone instead of listening to you? It doesn’t feel very pleasant.

The same thing can happen when we become too focused on our screens.

When you’re eating with your family, having a conversation, attending an important activity or spending time with friends, try putting your device away. Look at the people you’re talking to and listen to them.

People deserve our attention, not just our notifications.

Create Your Own Screen-Time Rules

Healthy habits become easier when you have simple rules.

For example, you might decide:

“I will finish my homework before playing games.”

“I will take breaks when I’ve been using a screen for a while.”

“I won’t use my phone when I’m eating with my family.”

“I will put my device away when it’s time to sleep.”

These rules aren’t meant to stop you from enjoying technology. They help you make sure that you are in control of technology rather than technology being in control of you.

Be a Smart Digital Kid

Technology is one of the most exciting tools available to children today. You can use it to discover information, learn new skills, solve problems, communicate with others and create amazing things.

But the best digital kids know when to switch the screen on and when to switch it off.

So, the next time you reach for your phone, tablet or computer, ask yourself:

“Why am I using this screen, and is this the right time to use it?”

If you can learn to make good choices about your screen time, you won’t just become a better technology user. You’ll become a healthier, more balanced and more responsible digital kid.

Also Read: Little Steps, Big Changes: The Habits of Responsible Children