We quickly limit the time children spend in front of the screen. Parents can also benefit from setting boundaries

In many households, screens are part of everyday life – from work to entertainment.

But for parents, setting boundaries around screens doesn’t just apply to children; it’s also about modeling a balanced approach to screen operate. Our research shows that parents who spend too much time in front of screens may unknowingly encourage their children to engage in similar habits.

Excessive screen time in juvenile children is linked to: developmental delays in communication and problem solving. One explanation is screen time displaces parent-child interactions which are crucial for development. This is often presented as a child’s screen time crowding out these interactions.

But when parents operate smartphones frequently, it comes with lower responsiveness and attention towards your children, especially when it involves screen time occurs during everyday activities such as meal time.

Parents don’t have to ban screens to be more present with their children. If parents watch age-appropriate TV with their children, it has it positive impact on reading and writing skills – perhaps as a result of conversations about the content of the program.

Parents can do a lot to encourage healthier screen habits in their families through positive role modeling and thoughtful management.

Managing screen time is also critical as a parent physical and mental health.

The impact of a sedentary lifestyle on health

Screen time often means sitting for long periods of time, which can be harmful to our physical and mental health.

Our work has shown that prolonged sitting can lower blood sugar levels regulation, blood pressure, blood flow in the brain AND cognitive function.

But that doesn’t mean you should feel guilty every time you lie down on the couch and watch some well-deserved Netflix.

Some of these effects can be eliminated by exercising before sitting for long periods, or by stopping sitting every 30 minutes and doing lightweight activity – preferably both.

You don’t even have to stop the TV to fit in class breaks. One study showed that interrupting a sedentary lifestyle and watching TV every 30 minutes with tiny bursts of bodyweight exercises (squats, calf raises, and hip extensions) extending sleep time by 30 minutes. This is critical because sleep strengthens your immune systemwhich helps maintain good physical and mental condition.

While exercise and sleep assist, what’s on your screen also matters. Mentally, passive screen operate – such as scrolling through social media – is associated with higher risks depression and even dementiawhile mentally lively screen operate (solving problems and completing tasks) can actually protect you.

One sec almost two thirds of parents believe they can reduce sedentary screen time, for the remaining third, another option is to replace screen time with mentally lively activities.

Our eyes and brain also need rest

Our eyes and minds are not designed to constantly spend time in front of a screen. Staring at a screen for too long can cause arid eyes, headaches and blurred vision – all symptoms eye strain.

Screens also affect our brain. Research has shown that excessive and disordered screen operate is related cognitive function deficits. Our brains need breaks to consolidate information and recharge. Without regular breaks, we risk cognitive burnout, which makes it complex to stay productive, focus, and even manage screen time.

What can we do?

The guidelines recommend adults limit recreational screen time. However, a message to simply “limit screen time” may be unhelpful to many, especially when screens are embedded in up-to-date life.

Here are some other ways to reduce the negative consequences of excessive screen time:

• avoid digital eye strain. Follow The 20-20-20 rule. Every 20 minutes, rest your eyes by looking at something 20 feet away for 20 seconds

• move regularly. Exercise regularly and break up your sedentary lifestyle with activity every 30 minutes to gain metabolic and cognitive benefits

• limit passive screen time. Try replacing some passive on-screen activities (doom scrolling) with mentally engaging ones like puzzles, imaginative projects, or educational content

• modeling sustainable screen operate for children. This may mean watching and discussing educational programs together.

Finally, we cannot solely blame impoverished screen time management on a lack of self-control. The content on our screens is designed to be addictive for parents and children.

One parent reported that their child did avoid going to the toilet to the point where they got soggy while playing a Roblox online game because they didn’t want their character to die.

Many parents can relate to this – albeit with better bladder control. We’ve all experienced doom rewinds where time seems to disappear and we can’t even remember what we saw.

If you’re at risk of doom scrolling right now, one idea is to do just that listen to some tips on how to stop. Consider going for a walk and resting for a while. It will make you feel better.