This term’s focus has been on digital wellbeing and the pros and cons of using technology. “We have overprotected children in the real world and under-protected them in the virtual world.” This is a quote from Jonathan Haidt, a social psychologist and author of Anxious Generation, whose webinar I recently attended. He emphasises the need for moderation in children's tech use: "The key is not to eliminate screen time, but to keep it within healthy limits and to ensure that kids are engaging in other activities that promote social interaction, creativity, and physical exercise.”
It's essential for parents to guide their children toward healthy digital habits, helping them develop a balanced relationship with technology. Here are some effective strategies to promote digital wellbeing for children aged 4-14.
1. Create a Family Media Plan
Developing a family media plan can help set clear guidelines for technology use. This plan should outline when, where, and how screens can be used, including designated "tech-free" zones like the dinner table and bedrooms. Engaging children in the planning process encourages them to take ownership of their digital habits and understand the reasoning behind these boundaries.
2. Model Healthy Digital Habits
Children often mimic their parents’ behaviour, making it important for adults to set a good example. Show your child how to use devices responsibly by following the same rules you set for them. Avoid scrolling through your phone during family time, and be mindful of your own screen use. Demonstrating a balanced approach to technology will encourage children to do the same.
3. Promote Screen Breaks and Eye Health
Due to increased screen use, children developing myopia (short-sightedness) is dramatically on the rise. Ensure children take regular breaks from screens to protect their eyes and reduce the risk of digital eye strain. The "20-20-20" rule is a helpful guideline: every 20 minutes, look at something 20 feet away for at least 20 seconds. Additionally, make sure the screen's brightness is adjusted to a comfortable level, and consider using blue light filters to reduce eye fatigue, especially in the evening.
4. Prioritise Sleep Hygiene
The light emitted from screens can interfere with sleep, making it crucial to establish tech-free times before bed. Avoid screen use at least an hour before bedtime and keep devices out of the bedroom overnight. Instead, opt for one of the Three Bs Before Bedtime - bath, book or breathing exercise. A consistent bedtime routine without screens can significantly improve sleep quality for everyone.
5. Use Parental Controls Wisely
Parental controls can help manage your child's digital experience by setting limits on app usage or blocking inappropriate content. However, it's important to use these tools in conjunction with open communication. Explain to your child why certain restrictions are in place and encourage them to talk to you if they encounter something online that makes them uncomfortable.
Promoting digital wellbeing in children is about finding the right balance. By setting clear boundaries, encouraging offline activities, modelling good habits, and fostering open communication, parents can help their children develop a healthy relationship with technology. When used mindfully and in moderation, digital tools can enhance learning and entertainment without compromising wellbeing.
written by Alice Hawker Anderson
Head of Wellbeing - IPS Cascais