SMARTPHONES, IPADS, AND VIDEO GAMES, OH MY!!

Technology is most definitely a blessing and a curse.  In these past few years, more than any other time, many of us have relied on technology to connect us to each other. And that most definitely is a good thing. 

But what is happening to our children and youth in this age of excessive technological use?  How can we embrace the good parts of technology, while still allowing our children to THRIVE?

THE SCIENCE

Dopamine is a “feel good” neurochemical that is released in the brain when we participate in a variety of activities including, but not limited to, exercise, eating a delicious food, and social interactions.  That good feeling causes us to want to have more of the stimulus (how many of us can’t stop at “just one bite” of a scrumptious piece of chocolate cake??). Likewise, technology can also cause an over-release of dopamine. Reward pathways deep within the brain reinforce the association between the technology being used and the subsequent feel-good reward.  Every time a response to a stimulus results in a reward, these associations become stronger.  The more dopamine produced, the higher the tolerance, and the more a person craves that stimulus to get the same response.

According the the February 2020 American Academy of child and Adolescent Psychiatry Facts For Families information sheet #54, too much screen time can lead to

  • Sleep problems

  • Lower grades in school

  • Reading fewer books

  • Less time with family and friends

  • Not enough outdoor or physical activity

  • Weight problems

  • Mood problems

  • Poor self-image and body image issues

  • Fear of missing out

  • Less time learning other ways to relax and have fun

How in the world can using technology lead to these negative consequences?  

COGNITION: OUR ABILITY TO THINK AND LEARN

Early data from a well-known longitudinal study by the National Institutes of Health (NIH) that began in 2018 and is intended to track participants for 10 years, indicates that children who spent more than two hours a day on screen-time activities scored lower on language and thinking tests, and some children with more than seven hours a day of screen time experienced thinning of the brain’s cortex, the area of the brain related to critical thinking and reasoning.  

LANGUAGE

Between the ages of 1 ½ and 3 years of age, language development expands at a dramatic pace.  Studies have shown that children learn language best when interacting with adults who are talking and playing with them.  Language and reciprocal communication skills are enhanced and developed through imitation of facial expressions and reacting to another person in real time, real life interactions.  

REGULATION

Our brains are wired for a “fight or flight” response.  This normal biological response is designed to be short term.  However, if a person is engaging in technology for hours (for example, playing video games), our body remains in an extended heightened state of stress. And our bodys, as smart as they are, cannot tell the difference between virtual “fight or flight” and real life stress of say, “running away from the bear that might eat me”-it’s all stress.  We then are “stuck” in this heightened state of awareness and do not develop the ability to flex in and out of fight or flight and rest and digest.  

 

SLEEP

Production of melatonin (the sleep hormone) kicks in typically when the sun sets.  The blue light from screens inhibits melatonin, which can delay sleep.  Watching TV or playing games keeps our brains and bodies more alert and activated, while tablets and smartphones tend to suppress the melatonin more than TVs because the screen is closer to the face).  One study showed infants 6-12 months who were exposed to screens in the evening showed shorter nighttime sleep than those who had no evening screen exposure (https://www.ncbi.nlm.nih.gov/pubmed/25521612).  For preteens and teens, too much time spent on social media as well as lack of sleep can affect behavior, cognitive performance, and can interfere with learning.  Because of lack of activity, excessive screen time can lead to struggles with lack of coordinations, emotional regulation, concentration and attention.  

RED FLAGS

When children…

  • Are not able to balance screen time with time spent in human interaction

  • Demonstrate extreme irritability or aggression when screens are removed

  • View their world from the lens of a specific game/app/video or if they rush through required tasks to return to that world

  • Exhibit poor sleep patterns

  • Struggle to have the same amount of attention, problem solving skills and stamina for activities that are not technology related

  • Have impaired social interactions with peers

  • Have difficulty controlling their emotions

  • Need technology to calm down

  • Consistently request technology over other free time and play activities and cannot conjure up independent pretend play

The American Academy of Pediatrics (AAP) calls for NO SCREEN TIME AT ALL for children until 18-24 months, except for video chatting, and says kids ages 2-5 should get an hour or less of screen time per day. (Apr 1, 2020)

WHAT TO DO

  • Go on a digital diet.  Limit screen time as per the above recommendations

  • Establish technology free times and locations: don’t allow technology of any sort during meals, while riding in the car, an hour before bed

  • Replace screen time with reading time, puzzles, coloring, sorting, play-doh, crafting, legos, tic tac toe, pretend play, fort building, charades, freeze tag, gardening, simon says, bird watching, keep up the balloon, hangman, dot to dot, duck-duck-goose, obstacle courses, bubbles, memory games, sidewalk chalk, hand clap games, let them help (cook dinner, set the table, find items in the store), board games…the list can be endless!!!

  • If technology IS USED in limited quantities, use apps like Forest or Freedom that monitor/restrict the amount of time technology is used, co-watch with your child whenever possible

  • Challenge your family to spend 1000 hours outside in a year (follow the 1000 Hours Outside Podcast for awesome resources, information and suggestions https://1000hoursoutside.libsyn.com/)

  • Limit your own phone, social media, ipad and computer use

  • Emphasize sleep, healthy nutrition, and exercise

To help you get started, how many non-technology games and activities below can you check off in 12 weeks???

Emily Brandt