Put the phone down: What parents can do to help reduce screen time

As a parent or carer we want our children to be healthy and happy so that they may grow into resilient young adults. Whilst digital devices and screen time continue to play an important role in our children’s lives, it is important to create a balance between online and offline activities to boost both your child’s mental and physical wellbeing.

What’s the problem with screen time?

Using digital devices provides a variety of different learning and recreational experiences for your child; however, device use restricts physical activity, which is important to help your child maintain a healthy weight.

With 1 in 4 Queensland children now considered overweight or obese, it has never been more important to encourage our children to put down their devices in favour of more active pursuits. In fact, the Australian Health Survey (2011-2012) reported that only one-third of children, and just one in 10 young people undertook the recommended 60 minutes of physical activity each day, leading to an increased risk of obesity and chronic disease later in life.

What is considered a screen these days?

Screens are all around us. Some are more obvious than others, but the following list will help you identify the screens in your home.

How much screen time should my child have?

The amount of screen time will differ between ages. This infographic is a good guide.

What can I do to help reduce my child’s screen time?

Modelling positive behaviours – both in terms of device use and physical activity is vital to help you moderate their screen time. Here are a few simple steps to help you get started:

• Put the phone or device down – model the behaviours you want your child to adopt. Make sure you examine your own screen time and make changes where necessary to reduce your own screen time before expecting your child to do so. For example, agree to leave all devices in a basket or designated area during meal times. It is recommended that parents are to be seen without a screen!
• Play with your child – get active with your child and encourage a healthy, fun and engaging environment together. Just 60% of Australian adults get the recommended 30 minutes of moderate exercise each day, so this will help your activity levels as well as those of your child! If it’s difficult to take the first steps to make change, build your child’s confidence by starting with positive screen-based games before gradually removing the device.
• Set healthy limits – teach your child to choose quality screen time, over quantity. Use the recommendations in the infographic above to help define your family’s screen time limits and stick to them!

What else does my child need to grow up healthy and strong?

Pre-schoolers (aged 3–5 years)

For pre-schoolers, a healthy 24 hours includes:

• Physical activity: At least 180 minutes spent in a variety of physical activities, of which at least 60 minutes is energetic play, spread throughout the day; more is better;
• Sedentary behaviour: Not being restrained for more than 1 hour at a time (e.g., in a stroller or car seat) or sitting for extended periods. Sedentary screen time should be no more than 1 hour; less is better. When sedentary, engaging in pursuits such as reading and storytelling with a caregiver is encouraged; and
• Sleep: 10 to 13 hours of good quality sleep, which may include a nap, with consistent sleep and wake-up times.

Children and Young People (5-17 years)

For optimal health benefits, children and young people (aged 5–17 years) should balance a high level of physical activity with low levels of sedentary behaviour, and sufficient sleep each day. A healthy 24 hours includes:

• Accumulating 60 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities;
• Several hours of a variety of light physical activities;
• Limiting sedentary recreational screen time to no more than 2 hours per day;
• Breaking up long periods of sitting as often as possible;
• An uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years; and
• Consistent bed and wake-up times.