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But we are also learning that, when social media use is left unchecked, excessive screen time has many negative health impacts on teens, mentally, physically, and socially.
The good news is that there are things we as parents and caregivers can do to ensure our teens use screens and social media in healthier ways.
Mental Health
Through studies that seem to be coming out daily, we are learning more and more about the negative impacts that social media has on the self-esteem of teenagers:
- Almost half of adolescents say social media makes them feel worse about their bodies. It leads to comparison among teens who are often seeking validation online. And social media increases opportunities for cyberbullying.
- Excessive screen time, in particular use of social media, has been linked to increases in anxiety, depression, and increased loneliness or feelings of isolation. One study found that 48% of teenagers who spent 5 or more hours per day on electronic devices reported a suicide-related behavior. That compared to 28% who spent less than an hour using electronic devices.
Sleep
Screen time, especially before bed, can disrupt sleep patterns. The blue light emitted by screens interferes with the body’s production of melatonin, a sleep hormone. Adequate sleep length and quality are necessary for teens' physical and cognitive development.Physical Activity
Adolescents who spend significant time on screens are less likely to engage in physical activities, which can contribute to various health issues such as obesity, cardiovascular disease, and diabetes.Social Skills
Kids learn necessary skills through real-life communications and interactions with other people. When kids do not engage in real contact with others or face-to-face play, they do not learn valuable skills, increasing their potential for underdeveloped social skills.Reduced Attention Span/Potential for Addiction
Social media apps are designed to be addictive, and it’s particularly difficult for teens to self-regulate their use. This excessive use can shorten attention spans, mimicking conditions like ADHD, and make it harder for teenagers to focus on tasks that require sustained concentration.So What Do We Do?
“With so many different stressors, a key piece of advice for parents is to individualize your approach. In the same way that different teenagers need different types of social support from their parents, they need different types of digital support, as well. If your teen seems irritable or overwhelmed by social media, pay attention to what specifically is causing those feelings. Parents can and should help support and problem-solve with their teen, but they should also offer validation about how difficult these situations can be.” - Leah Shafer, Brandeis UniversityHere are some practical interventions and strategies to encourage teens to spend less time on their phones.
#1: Set Clear and Consistent Boundaries.
Establish clear rules about screen time limits such as, no screens during meals, no phone use after a certain hour at night. Limit screen time to a specific number of hours per day. Consistency is key to making these boundaries effective.
Designate certain areas and times of the day as tech-free. Make bedrooms, dining rooms, and family rooms phone-free zones.
#2: Encourage Alternative Activities to Foster Social Connections Offline.
Encourage participation in sports, hobbies, outdoor activities, reading, and socializing face-to-face with friends and family. Encourage teens to join clubs, participate in community events, and host gatherings where phones are put away. The more engaged teens are in other activities, the less likely they are to rely on their phones for entertainment.
#3. Model Healthy Behavior.
Parents and caregivers can set a good example by limiting their own screen time and being present in moments that matter.
#4. Have Frequent and Open Conversations.
Engage in regular conversations about the impacts of excessive screen time on physical and mental health. Educate teens about the potential risks and benefits of technology use. Encourage them to reflect on their own usage and how it makes them feel. Work with your teen to set social media expectations.
#5. Reward and Reinforce Healthy Use Behaviors.
Acknowledge and reward efforts to reduce screen time. Positive reinforcement can motivate teens to stick with new habits. For example, offer extra privileges when they successfully limit their screen time.
#6. Explore teen-focused initiatives like the Log Off Movement and Wired Human.
These platforms (great examples of good uses of that limited screen time!) provide spaces where teens can support one another in reforming their relationship with social media and navigating online environments safely.
