Tips for reducing your screen time!

By Tegan Hailey

It was the hot topic of the school holidays, “How do I reduce my family's screen time?”. With school starting back this week and as we move back into our normal routines, we thought it would be a great time to share our tips and tricks on how to help reduce the amount of screen time in your household. Whilst there is no denying that we are using screens everyday, it is often difficult to control and monitor the amount of time we spend using screens, especially our children.

1. Do you set aside times to unplug? 

Set aside time/s for the entire household to become unplugged from electronic devices. Whether that be a couple of hours in the afternoon after school, or an hour whilst you have dinner, the possibilities are endless. It is a great opportunity to make these times family time, where you can catch up, go for a family walk or play a board game.

2. Do you have “technology-free zones”:

If not, might be time to create some! Establish zones in your house where you don’t allow electronics, such as the dining room or the bedroom. These technology-free zone should be reserved for meals, family conversation and sleeping.

3. Do you set timers or screen-time limits: 

It is SO easy to eat your time up on a screen…set a timer or restrict how much time a day your children can spend on their devices. For many kids social media channels have become a huge time waster, and before you know it they have been on their phones for over an hour, seated in the same position which then leads to postural strain problems.

Most phones these days have settings that allow you to restrict the amount of time you spend on various different social media platforms.

4. Do you know about the Aussie 24/7 Movement Guidelines?

These suggest that we should limit sedentary recreational screen time to no more than 2 hours per day. Having screen restriction limits is a great way to not only limit their exposure to screens, but also teach them how to better manage what time they do have on screens more effectively.

5. Does your family eat meals without a screen? 

Some of your most treasured memories can become the funny conversations that arise around the dinner table. Make meal time, family time. Turn off the TV and put phones away during meals, family meals are the perfect time to talk to each other and to catch up. 

6. Do you watch movies or TV in bed / Do you know about sleep hygiene?

There are SO many reasons why this isn’t a great idea…avoid putting a TV in a kid’s room, as they are more likely to watch more TV than those who don’t. Those who have TVs in their bedrooms are also more likely to isolate themselves inside their rooms, instead of spending quality time with the family. Watching TV in bed may seem cozy and relaxing, however not only is it bad for their backs, but it also promotes bad habits that will become a lot harder to reverse later in life.

7. Do you charge your phone in your room?

Imagine how tempting it is to a child if they have their phone charging right beside them in bed. Help reduce temptation to check their phones for messages or even the time throughout the night. Looking at your phone's screen just before bed or when you are having difficulty falling asleep has been shown to disrupt sleep patterns.

The Australian 24-7 Movement Guidelines suggest that 5-13 year olds should be having at least 9 to 11 hours of uninterrupted sleep per night, and 8 to 10 hours each night for those 14-17 years. Consistent bed and wake-up times are also important in providing the best quality sleep patterns.

It would be ideal to charge their phones in a different room, or at least on the other side of the room. It also helps parents feel reassured they are not on their phone when you have asked them not to be.

8. Do you incorporate your screen time with your exercise?

Make screen time, active time! When you do spend time in front of a screen, do something active. Get kids involved in doing some stretches in front of the tv, even if you as a family go through the list of exercises you’ve been advised to do by your Osteopath ;-)

Lots of simple stretches and workouts can be done from the comfort of your couch or living room. This is a great way to break up those prolonged sedentary times and teaches kids how to be considered about their sedentary behaviours.