How much time do your kids spend watching TV or YouTube videos, playing video games, texting with friends, or browsing social media? This is entertainment screen time.
Some entertainment screen time is fine as long as it doesn’t interfere with other activities — like sleep, outdoor play, exercise, and family meals. But too much (more than one or two hours a day) is not good for you.
Food advertisers go to great lengths to market products to children, including through TV commercials, websites, and social media. Many of these foods are high in added sugar and other unhealthy ingredients. And when you watch the ads, you’re more likely to beg your family to buy those things.
Watching TV and snacking often go hand-in-hand — who doesn’t enjoy popcorn and a movie? But when you’re paying attention to what’s happening on the screen, you’re not paying attention to what or how much you’re eating. This can lead to overeating and weight gain.
Hello, binge-watching. It can be really hard to walk away after just one episode or video, especially when the next one plays automatically. Before you know it, you’ve been sitting in one place for hours, not moving at all.
The more time you spend sitting in front of a screen, the less time you have to play sports, ride your bike with a friend, and do other fun physical activities. Without exercise, your risk for health problems increases.
Spending more hours on screens leaves fewer hours for sleep. Also, the glare from electronic devices can decrease your brain’s sleep hormone, melatonin, and make it harder to fall asleep at night. It’s important to power down screens at least 30 minutes before bedtime.
Screens are everywhere, but it is possible to step away. Setting a screen-time limit can give your child more time to get outside, spend time with friends, and get enough sleep. It’s especially good to have a screen-time plan during weekends, holidays, and school vacations.
Plan when you and your kids can have entertainment screen time. Maybe it’s 60 minutes after school or only on certain days, like weekends.
Many phones, tablets, and gaming systems have settings that allow parents to track and limit screen time.
Once the timer goes off, it’s time for them get up and do something else: learn, play, create!
Give your child something to look forward to when they disconnect. For example, after playing a video game for up to 30 minutes, they could meet up with a friend to make progress on their fit kit step challenge.
It’s easier to step away from the screen when you or your child has somewhere to be at a certain time.
Think of creative projects, local adventures, or games you and your kids want to do or try. Keep this list in a visible place — maybe next to the TV. It’s easier to do something else if you’ve thought of options ahead of time.
Have your kids do quick bursts of high-intensity exercises like jumping jacks, push-ups, high knees, or squats. These require no equipment and may be done in the same room as your TV.
If you find yourself staring blankly at the TV or screen, ask yourself how long you’ve been there. You may be surprised at how much time slipped away. Try an experiment, use the My Sedentary Time Tracker to see how long you spend plugged in.
Have your kids stash their phones and tablets in a drawer, backpack, or another room for set periods of time. They won’t be so distracting when they’re out of sight and earshot.
Shut off the TV and don’t allow text messaging or social media while you’re eating.
Challenge each other to delete certain apps you tend to use a lot. Have a competition to see who can go the longest without checking their phone.