Addiction

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Your Kids and Digital Addiction

Despite assurances from experts that it is normal and ok that your kids are spending more time on digital devices in these unprecedented times, there is still a risk of digital addiction. If you want to review some strategies for weaning them away, check out this recent article in the New York Times entitled Is Your Child a Digital Addict? Here’s What You Can Do. The author discusses ways to help them step away from the screen without a battle.

How to Avoid Screen Time Burnout

How can you avoid screen time burnout when it seems like your whole life revolves around devices? Read or listen to an interview on the National Public Radio with Catherine Price,  a journalist and author of How To Break Up With Your Phone: The 30-Day Plan To Take Back Your Life about how to fight screen burnout. Since the pandemic, she's been offering new resources for finding a healthier balance with screens. In particular, she stresses figuring out how to take breaks from your digital devices.

Screen Time Unconnected to Young People’s Social Skills

Given all the time kids have been spending online during the COVID-19 crisis, there is some good news. Despite the amount of time spent on phones and computers, young people's social skills are not declining, according to the American Journal of Sociology. The study found similarities in how children who started school in 1998 and 2010 formed and maintained friendships, regulated their tempers and managed self-control.

Perhaps You Have Time to Create Your F-Pattern

Staying in with perhaps with more free time, many people are sharing tips for organizing your home and your life, but something different you may not have thought of is your organizing digital device. Consider rearranging the apps on your phone to create a F-pattern. Experts say that creating an F-pattern can help you be more productive with your phone and keep you away from the apps that may suck up your time, and give you more access to those that can make you more productive. It actually comes down to the way our brains scan print and pictorial pages.

Ways to Stay Connected During Social Distancing

While we are all required to stay physically apart during the COVID-19 pandemic, our physical and mental health and the success of our organizations will rely on seeking out emotional and relational connections during this time, write Michael Lee Stallard and Katharine P. Stallard. They offer 12 steps to avoid loneliness while social distancing, such as engaging in creative group activities, using online resources to learn something new, and seeking to serve others – things that apply to both adults and children.

The Benefits of Unplugging

The first Friday of March every year is the National Day of Unplugging (this year from sundown March 6 to sundown March 7). It is a chance to carve out time to relax, reflect, be active, be outdoors and connect with loved ones by “unplugging” from your digital devices. You may even find the desire to unplug and recharge more often. The scientifically proven merits of unplugging can be enjoyed any time. Choose a specific period of the day to intentionally power-down – you could try the first hour of the day, or the last… or even lunch, dinner, or the hours just before your kids go to bed. The specific time of the day is not important. What is important is the discipline of learning when and how to power-down. Choose something that works for your family and lifestyle and stick to it.

Some benefits found from unplugging:

  • Students that participated in a research study say that unplugging for 24 hours upped their productivity, helped them stay focused, and made them unexpectedly aware of aspects of their life to which they had become oblivious (like face to face interactions). Participants in other similar studies talk about how they felt they had an improved quality of life – more time with friends, more outdoor and exercise time, and even cooking more often and enjoying healthier food.
  • Unplugging can help you sleep better. Being woken up by notifications and alerts on news, random memes, and funny tweets is likely not doing much for your sleep patterns. You also should give those work emails a rest, because without recharging it is more likely you will make snap judgments or worse. Some of the most recent research also shows that for adolescents, sleep quality was negatively influenced by mobile phone use in general and social media use in particular.  Other research suggests that the blue light from the screens in our computers and phones also makes it difficult for our bodies to fall asleep, implying that we should disconnect before bed, rather than falling asleep while staring at our laptops and phones.
  • Multiple studies have shown that unplugging from technology might benefit your in-person communication and interpersonal relationships because it encourages you to communicate outside of the screen- and text-based medium. While technology makes communication super fast and convenient, it also removes body language, tone, and other things that help us understand one another and form bonds. Adolescents, in particular, need practice in reading and interpreting body language - something social media can’t help with, and in fact, often hinders. Unplugging can also mitigate FOMO (Fear of Missing Out) syndrome that so many adolescents suffer from.

Ideas for Getting Your Children Off Technology… and Screen Time Limits

What does a balanced tech life for your children look like? A recent article in Martha Stewart Living discusses the framework of Dr. Mike Brooks, author of Tech Generation: Raising Balanced Kids in a Hyper-Connected World, who points out that thinking about how technology could become a problem - before it does - is the way to keep communication open with your children. He emphasizes the importance of being a good role model in your own use of technology, and setting screen limits for every family member. In his way of thinking, there is no one size fits all standard for limiting screen use. 

While parents should know what the recommendations for screen use are from organizations like the American Academy of Pediatrics and Common Sense Media, Brooks points out that parents need to trust their parenting skills and teach children how to self regulate, pointing out that "Autonomy is a developmental need for children—they want greater independence. And if we're micromanaging all these aspects of their lives, screen time included, they're going to resent it." He argues that heightened anxiety over screen time amongst parents can actually be damaging to the child-parent relationship, and more harmful than screens themselves. 

If you’re looking for some immediate ways to limit screen time for kids, this recent short video from Good Morning America interviews teens and highlights the problem of addiction, while offering some quick tips on limiting screen time. Practical suggestions include no devices at meal times or in bedrooms or bathrooms. They recommend setting up a central charging station so kids have no excuse to have their phones in their rooms at bedtime. Experts also suggest becoming familiar with and using timers and parental control apps. For the long term, think about investing in a router that can help you regulate the time each family member can use the Internet as well as nurturing your kid’s interests in sports, art, music and other activities outside of digital devices.

5 Realistic Steps To Reduce Time Spent Online

A recent blog post from Cal Newport is challenging readers to commit to spending less time online this month by listing a number of analog commitments that will “reduce the anxious attraction of your screens”. Finding good books to read, connecting with others, and going to a meeting or taking up a hobby are all suggestions given in the Study Hacks Blog. "We fall into the traps of the digital only when we distance ourselves from the attractions of the analog," he writes.

What Country Has the Most Tech Addicted Teens?

About half of teenagers and parents in Mexico say they believe they are addicted to their cellphones -- the highest of any nation surveyed by Common Sense Media. In the US, 39% of teenagers report feeling addicted to their mobile devices, which happens to be fewer than both the United Kingdom and Japan.

The Debate Over How Screen Time Affects Teens

National Public Radio reports that researchers appear divided over the effect of screen time and social media on teens' -- particularly girls' -- mental health. Jean Twenge, a professor of psychology at San Diego State University, says social media in particular may be causing anxiety among teens, however others say that her data is skewed. Critics state smartphone use is almost ubiquitous among teenagers today, while only a small minority report mental health problems, so simply knowing that a teenager uses a smartphone (even for many hours a day) cannot reliably predict that the teenager will become depressed. Factors such as genetics or the presence of childhood trauma can serve as much larger predictors.

So why should the average parent worry about this scientific controversy? Because, one critic says, when parents simply demonize phones, "there's less of a communications channel" about what teens are encountering online. A parent's opportunity to mentor or support positive uses of media is replaced by "confrontation on a day-to-day basis." Well-meaning parents, wrongly believing the phone to be as risky as a cigarette or a beer, may actually be making their children's lives harder by fighting with them about it.

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