Online issues and worries: screen time and healthy balance

How much screen time should I have?

There is no ‘right’ amount of time to spend using screens, because the balance will be different for every person.

When thinking about how much screen time you should have, it can be more useful to focus on the quality of your time using technology rather than just the amount. The time you spend online should just be one part of your day alongside other activities that you enjoy like going to school, eating meals, doing homework, enjoying your hobbies, socialising, talking to family and much more.

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Is too much screen time bad for you?

Using technology can be fun, educational or a great way to socialise with friends, but it is always possible to have too much of a good thing. You may find that spending lots of time online can give you a headache or impact on your mood, especially if you’re seeing things that make you feel worried or stressed. The amount of time you spend online is often linked to your digital well-being.

While it is important that you are aware of how much time you are spending on your devices and how that time makes you feel, it is possible to find a healthy balance between online and offline activities.

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What do the experts say about screen time?

The Royal College of Paediatrics and Child Health (RCPCH) have published research on the impacts of screen time and found that there is no ideal limit on screen time. Instead, the perfect amount of screen time will depend on what works for you.

They do recommend that you avoid screens in the hour before you go to bed, to help you sleep better.

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How can I tell if I’ve had too much screen time?

Everyone has different warning signs that tell them when they have been online for too long. It could be that your eyes start to hurt, you get a headache, you feel sleepy or start to feel more irritable and bored.

You might also see signs on your device itself, such as screen time reminders, your device running out of battery or overheating, or asking you if you’re still watching. Some apps now have screen time reminders that appear when you’ve been using them for a long time.

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How can I ask my parents or carers for more screen time?

Your parents or carers may have put limits in place because they want to support you in having a healthy balance of online and offline activities. However, if you think you would benefit from more time online, then it is important to have open and honest conversations about why that is.

Here are some top tips for talking about screen time.

• Stay respectful and try to understand your parents’ or carers’ point of view. They want what’s best for you.
• Make a case for the positives of more time online. For example, will it allow you to complete a level of a game with your team? Are you socialising with friends you don’t get to see often?
• Be prepared to compromise and keep an open mind to what your parents or carers say.
• Consider if you do need more time online or if you are facing pressure from your friends to go online more often. Remember, your friends should never pressure you or make you feel excluded.

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I’m worried I’m spending too much time online, what can I do?

It is important to reflect on how being online makes you feel. If you are anxious or worried about the time you spend online there are lots of things you can do to help.

• Turn off notifications or features that are designed to draw your attention back to your screen, or use the screen time limits available on your device or app.
• Leave your devices to charge in another room while you complete tasks or hobbies.
• Work with your friends and family to manage your screen time together. You could agree on set hours to go on your screens or take breaks from certain apps together.
• Set yourself a schedule for going online and enjoying time offline and do your best to stick to it.

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I think my friend is addicted to their devices, how can I help?

It can be difficult to know what to do if someone you care about spends a lot of time on their devices, especially if you feel like this is distracting them from other things and impacting on their well-being. It’s important to talk to them about your worries but make it clear that you care about them and want to support them. You could offer to go on a digital detox together or plan activities that you can do offline together.

If you are worried about your screen time or someone else’s, it is really important to talk to a trusted adult for support. This could be a parent or carer, a teacher in school or another adult you know and trust.