Screen Addiction:

Introduction:

Just like alcohol, tobacco and drugs, if not managed carefully, screen time can
become an addiction that can damage your health and relationships.

Screen Addiction happens when we use too much technology during our day. This
can be watching too much TV, playing video games, constant scrolling through
social media, watching YouTube videos or using other Smartphone Apps.

Symptoms:

Some prominent symptoms of Screen addiction:

A loss of interest in other activities: Instead of wanting to read a book or go play

sport, you just want to stay near your phone. Even if you are reading a book or
having a conversation with someone, you find yourself constantly drawn back to
your device.
A lack of control over screen use: When you find yourself passively scrolling
through your newsfeed knowing you intended to go to sleep hours ago but you
could not.
It preoccupies your thoughts: Have you ever been in a meeting and found
yourself sneakily looking at your phone? Or been on a plane and found yourself
getting twitchy that you’re not able to check your new notifications? Becoming
preoccupied with our devices and phones can be a sign we are becoming too reliant
of them.
 It interferes in your interpersonal skills with others and distracts you from
face-to-face situations: When you are out with others, how often do you place
your phone on the table so that you can keep an eye on the screen? How often do
you find yourself ‘just quickly taking this’ when your phone rings, or ‘just briefly
replying’ to a message that pings through whilst the other person is speaking? How
much focus are you giving to the person in the room with you? Do you even notice
you are doing it? Take note of what you do with your phone at your next face to
face meeting or interaction.

Benefits:

 Online games and activities can enhance teamwork and creativity

 The internet gives children access to a wealth of information to help build their
knowledge
 Interacting with computers improves both visual intelligence and hand-eye
coordination
 Technology takes away physical barriers to social connections – which is
important for children who find it hard to make friends or have special interests or
special needs
 Children in households with computers perform better academically than peers
who do not have ready access to computers
 Outcomes for children are better if they benefit from connected technology.

Risks:

If you think your child might be addicted to watching YouTube videos or playing
video games, here are some things to look out for:

1. Loss of interest in other activities: An obvious sign of screen addiction is a loss

of interest in other activities. However, these activities don’t have to be ‘outside
activities, they could include, family movie night, going for walks, or playing with
the family pet. If your child is showing a lack of interest in anything else, it may be
time to remove their device and help them reconnect with the ‘non digital’ world.
2. Interferes with Socializing: If your child constantly chooses to stay in and use
technology, rather than socialize with friends/family, this could be a sign of screen
addiction. Of course, it could be due to shyness or feeling poorly. You know your
child best and will be able to judge this. Again, if it is that they have chosen
technology over socializing, remove their device during mealtimes or when friends
come over so there is no distraction.
1. Withdrawal Symptoms: When it’s time to turn off the TV or put the device away,
how does your child react? Do they get anxious or frustrated? If the answer is yes,
they may be suffering from withdrawal symptoms. We would recommend seeking
medical help if you feel it is serious.
2. Deceptive Behavior: Similarly, to other addictions, one symptom is deception. For
example, perhaps your child tells you they only use their device for school, but you
find it is used for social media or gaming. Perhaps they have set up ways to get
around the parental controls, or, maybe they have found the place where you hide
their device and they take it when they shouldn’t have it. All of these are
symptoms of addiction and need to be responded to with the removal of the device.
After a period of detox, it can then be reintroduced, perhaps supervised, and trust
can be rebuilt.
 Health Risks of Too Much Screen Time:

Maybe your wrist hurts from holding your phone, or you find it difficult to sleep
after watching television at night. Maybe your eyes hurt from staring at your
computer screen, or you find yourself compulsively checking your cell phone after
feeling a phantom vibration. Too much screen time can contribute to:

 Problems sleeping.

 Depression.

 Eye strain.

 Wrist pain.

 Weight gain.

 Altered brain functioning.

 Increased blood pressure.

But adults aren’t the only demographic at risk. According to the American
Academy of Child & Adolescent Psychology (AACAP), too much screen time in
children can lead to a myriad of problems. These include:

 Sleep problems.

 Lower grades in school

 Weight problems.

 Mood problems.

 Poor self-image and body image issues.

 Fear of missing out.

Also, the AACAP warns that screen time can often take the place of other
worthwhile activities. These include reading books, engaging in outdoor physical
activity, and spending time with family and friends.

The Psychology behind Screen Addiction:

 Like gambling and substance use disorders, cell phone use fits many of the
factors required to consider a habit addictive, according to a 2016 study.
 A study by JAMA Pediatrics showed screen time among teens doubled
during the COVID-19 pandemic.
 Examining the science behind why we have that pull to use our phones and
computers is crucial. Many studies, examining behavior in both adults and
children, point to the scrolling effect and the dopamine cycle we experience
each time we reach for our phone as reasons why these habits are so hard to
break.

Instant gratification:
 The same NIH study that showed screen time affects children’s brains also
showed that part of the draw to smartphones is the feeling of instant
gratification we get from scrolling. Our brains get a dopamine rush when we
engage with our phones,which creates a reward loop. The more we engage
with these devices and platforms, the more we experience that feeling.
 And it only takes a moment to feel those happy chemicals at work. That’s
why it’s so easy to reach for your phone between tasks or while. taking a
break at work.

Scrolling effect

Developers design our phones and the apps we download to hold our interest
and keep us using them. You’ve likely noticed yourself scrolling on certain
social media apps without any end in sight. That’s because you can
theoretically scroll on these apps forever and the content will never run out.

 The scrolling effect also means we can’t always stop ourselves from
encountering stressful or negative content. The solution requires that we
actively decide when to set the phone down. For many individuals, this
means breaking an addictive cycle.

 Some studies showed that when adults reached for their phones to kill time
between tasks, they had more difficulty concentrating when they returned to
work. The study concluded that taking breaks in front of a cell phone
somehow depleted brain power compared to taking breaks and turning to
pen and paper for a distraction. Even if you find it easy to set your phone
down and get back to work, your performance could be suffering.
 How to utilize your devices in a more positive way:
Below are some suggestions on how you and your child can utilise your devices in
a more positive way.

 Setting time limits and being involved with your child’s screen use will enable you
to teach them what is and isn’t appropriate and what to avoid.
 Have you ever noticed how easy it is to feel negative simply by scrolling through
your social media platforms? This can happen to our children too. Try not to do
this and encourage them to only use social media to be proactive. Use the time you
are on there to post something positive to a friend or suggest a catch-up.
 Alter your perspective and that of your child. Another person’s posts or positivity
shouldn’t make you feel low or left out. Talk to them about feelings and how much
better they will feel if they turn the negative into something positive by injecting
some proactivity into their social media use. By doing this on your platform you
will be setting a positive example.
 Change your internal narrative. Instead of feeling envious about another’s
successes, try to feel happy for them. Add a positive comment and see how it
makes you feel. See how it then makes them feel and what it then does to your
relationship with them. Use your time online to make positive interactions and that
in turn will lead to positivity in your mood afterwards.
 Set a time limit to your time spent online. Never be afraid to take a time out from
it. Put down your devices and get outdoors. Go for a walk, take some photos (using
a camera if you have one, not If not, only use your phone to take the photos), have
a coffee and pick up a paperback or a magazine. Some self-care and a ‘time out’
can make a big difference to yo0u and your family.
 For children younger than 18 months: avoid use of devices and screen time,
other than video-chatting. Parents of children 18 to 24 months of age who want to
introduce digital media should choose high-quality programming and watch it with
their children to help them understand what they’re seeing.
 For children ages 2 to 5 yrs of age: screen use should be limited to around one
hour per day of high-quality, relevant programmes. Parents should view the media
with children to help them understand what they are seeing.
 For children age 6yrs and older: place consistent limits on the time spent using
media, and the types of media. Make sure the media does not take the place of
adequate sleep, physical activity and other activities essential to positive emotional
and physical wellbeing.
 Set ground rules early and enforce them: by designating media-free times
together, such as dinner or family time as well as media-free locations at home,
such as bedrooms and the dinner table.

Tips on Cutting Back Screen Time:

When it comes to children, the AACAP has several tips for controlling the amount
of screen time a child engages in. They include:

 Until 18 months of age, limit screen use to video chatting along with an adult
(for example, with a parent who is out of town).

 Between 18 and 24 months, limit screen time to watching educational

programming with a caregiver.

 For children 2 to 5 years old, limit non-educational screen time to about one hour
per weekday and three hours on weekend days.

 For ages 6 and older, encourage healthy habits and limit activities that include
screens.

 Turn off all screens during family meals and outings.

 Use parental controls.

 Avoid using screens as pacifiers, babysitters, or to stop tantrums.

 Turn off screens and remove them from bedrooms 30 to 60 minutes before
bedtime.