How to manage screen time?

Recreational screen use has raised a mixture of concerns in society. Literature raises questions about, for instance, recreational screen effects on family cohesion, diets in children, changes in parent-child dynamics, and changes to sleep. Most parents express concerns about their adolescents’ use of mobile touchscreen devices. 

Overall, our community is still trying to learn how to best live with the digital revolution, while protecting our wellbeing.

How to manage screen time?

Surveys by private organisations paint a picture of our screen use today. In 2021, Reviews.org conducted a survey of 1,000 Australians about their mobile phone screen time. 

In the survey, it was discovered that the average Australian spends 5.5 hours per day on the mobile phone. That is, 23% of a 24 hour day. Another survey in 2016 by the charity R U OK? surveyed 1,000 adults, which again revealed that they spent 46 hours per week looking at a screen. A 2022 survey of 1,058 respondents by Finder revealed that Australians spent an average of 150 minutes on the phone per day. 

With phones, especially smartphones, considered as an extension of ourselves, it’s not entirely surprising to see how much time we spend on them. 

Are there health concerns associated with too much screen time?

While we live in a society that is connected electronically, reliant on devices for work, education, and entertainment, it is important to balance the use of screens with maintaining a healthy level of physical activity, and relationships with friends and family. 

Increased screen time may lead to a reduced self-reported quality of mental health and low mood. Screen time may reduce social connection by decreasing the amount of time we spend with friends and family. A combination of reduced physical activity and increased screen time may also be associated with an unhealthy weight, leading to an increased risk of cardiovascular or metabolic disease. Too much screen time may also increase the risk of dry eyes.

Ways to manage screen time for adults

Try to meet the recommended targets of physical activity

Screen use may be inevitable due to work or education. Nonetheless, aim to meet the minimum activity recommendations by the Australian Government’s Department of Health and Aged Care. That is, “adults aged 18 to 64 should be active most days, preferably every day. Each week, adults should do either:

• 2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming
• 1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, fast cycling, soccer or netball
• an equivalent combination of moderate and vigorous activities.

Include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week. This can be:

• push-ups
• pull-ups
• squats or lunges
• lifting weights
• household tasks that involve lifting, carrying or digging.”

By swapping some of our screen time to meet this level of activity, we can ensure that we remain physically active to prevent health complications of inactivity.

Ensure regular offline connection with family and friends

To maintain our social connections, try to make regular off-line time with family and friends. This may be about doing physical activity together, sharing a meal, or just spending time talking. Social connectivity can increase our wellbeing and good health, while reducing the risk of depression.

Engage in off-line hobbies

Hobbies can improve wellbeing. A 2016 Japanese study, for example, revealed that hobbies can extend longevity, but also healthy life expectancy in older adults. Activities such as quilting and other creative hobbies have also been associated with increases in wellbeing.

Swapping screen time for an off-line hobby is a great strategy, not only to improve wellbeing, but to develop a new skill.

Summary

Digital life is an inevitable part of the modern world. However, with a little bit of mindfulness about swapping some screen time for off-line activities, we can increase wellness, both emotionally and physically.

Related articles:

• How much screen time should kids have?
• How long before bed should you turn off your phone?
• Why is outdoor play important for children?

Reviewed by the Healthylife Advisory Board April 2024