Is your family spending too much time on screens? Help them to sit less and move more with these handy tips from Health Eating Active Living NSW.
Source: Animation by Healthy Eating Active Living NSW.
Key points about screen time
- screens are becoming a big part of everyday life for many tamariki and rangatahi
- a healthy lifestyle can include the use of screens and digital technology
- help your child to watch quality digital content during screen time
- make sure tamariki and rangatahi balance their screen time with other activities
- all tamariki and rangatahi need breaks, good quality sleep, physical activity and time away from screens
Screen time as part of a healthy lifestyle
Screen time refers to the total time someone spends using electronic devices with screens. The activities that tamariki and rangatahi can do during screen time include watching videos, playing games, and browsing the internet. A healthy lifestyle can include screen time.
The key points are:
- it’s important that tamariki and rangatahi watch quality content during screen time
- tamariki and rangatahi can enjoy lots of fun activities both on and off screens
- they also need good-quality sleep, physical activity, creative play and time with family and friends
Tips for supporting your child to use screens in a healthy way
There are many ways for you and your child to manage their screen use healthily.
Research shows that you can help your child manage their screen time in a healthy way by being a good role model, involving them in rule-making around screen time and by monitoring the content your child is watching to check its good quality.
Supervise screen time
For younger tamariki, it is useful for you to supervise their screen time and interact with them while they use screens. This way, you can make sure they are only watching good-quality content. Research also shows that screen time has less of a negative impact on tamariki if a parent interacts with them while they use screens.
Set boundaries
Set clear boundaries with your tamariki and rangatahi around how they are allowed to use screens at home. Discuss a healthy time limit for screen activities. For younger tamariki, it helps to communicate a time limit before they start using the screen. Alongside setting time limits, it may be useful for parents and whānau to also focus on:
- when your child has screen time
- where they have screen time
- how they use screens
- what they watch or do on their screens
- how it affects their relationships with friends and whānau
Take regular breaks while using screens
Make a plan with your child to take regular breaks away when using screens.
For tamariki aged 2 to 6 years old, take a break every 10 to 15 minutes.
For tamariki aged 6 to 12 years old, take a break every 20 minutes.
For rangatahi aged 13 to 18 years old, take eye breaks every 20 minutes or change tasks.
Setting a timer can help. Encourage your child to move around or go outdoors when taking a break.
Be a good role model
Tamariki and rangatahi will mirror the habits of adults around them. If other whānau members have lots of screen time, tamariki and rangatahi are likely to do the same. Be a good role model by enjoying screen-free time when you are with your child.
Monitor your child’s wellbeing
Pay attention to your child’s wellbeing during and after screen time. Note if they seem distressed or frustrated. Talk to them about how they feel during and after screen time to help them reflect on how it makes them feel.
Talk openly about screen time
Talk openly about screen time. Take an interest in the content your child is consuming and ask them what they enjoy about it. Co-viewing TV shows or co-playing video games with your child can help them to open up and talk to you about it.
Set up screen-free zones
Have screen-free zones in your house. Keep the bedroom screen free to improve sleep quality. Keeping the dining room screen-free helps encourage conversation while your whānau has their meal.
Check-in at school
Check-in with your child’s school teacher if you want to learn more about how screens are used at school. Ask for information on when and how screens are used.
These guidelines provide practical and comprehensive recommendations to New Zealand schools, kura and early childhood centres. They aim to maximise the educational benefits of digital technologies while minimising potential health risks.
Pick educational content
With younger tamariki, try to choose educational content for them to watch. If you watch it with them, you can interact with the content at the same time. Encourage educational and age-appropriate content that promotes learning and creativity instead of passive entertainment or excessive gaming.
Use parental controls
Check if your child’s devices have parental controls. Parental controls can help you minimise your child’s exposure to inappropriate content.
Screen Time - Keeping Children Safe Online
Balance screen time with other activities
Show your child that balancing screen time with other activities is important. Limit sedentary screen time and encourage regular movement and exercise. Make sure they have plenty of active time, time with friends and whānau and time outdoors.
Make physical activity a priority
Physical activity is important for tamariki and rangatahi to keep them fit and healthy. Encourage your child to get an hour of physical activity every day. Mix it up with different types of activity such as swimming, sports, running or biking to and from school. Help your child plan their physical activity to find a healthy balance between using their screens and being active.
Encourage social connections
Rangatahi use social media to connect with their friends. But, socialising with friends face to face can help your child develop social skills. Support your child to see their friends face to face by ensuring they feel comfortable visiting friends or having them over. You can also help your child plan social meet-ups for activities such as beach or park trips.
Talk about online safety
Talk to tamariki and rangatahi about online safety. Talk about the importance of not sharing personal information. Teach them to recognise online threats like cyberbullying.
Screen Time - Keeping Children Safe Online
Make a family technology plan
A family technology plan is a set of rules for healthy screen use for everyone in your whānau. Making a family technology plan with your whānau helps set healthy boundaries for everyone.
Screen Time - Making A Family Technology Plan
Monitor sleep
A healthy, balanced lifestyle for tamariki includes enough good-quality sleep. Be aware that screen time can have a negative effect on your child’s sleep. Set a plan to avoid screen use in the bedroom and before bed.
Stay informed
Keep up to date with new information about the effects of screen time on tamariki and rangatahi. Be aware that further research continues that may help inform how you manage your child’s screen use.
