Winter often invites us to cozy up with snacks, a soft blanket, and an intriguing film. However, if you find yourself spending excessive hours on the couch or endlessly scrolling through social media, it may be prudent to reassess your habits. This winter, let’s shift from aimless to intentional screen time.
Are screens harmful or beneficial?
The answer is both—it all depends! According to Glenda Wallace, a registered clinical counsellor from Vancouver Counsellor Services, it’s not a straightforward situation. Instead, she emphasizes the necessity of mindfulness regarding screen use.
When it comes to social media, its effects vary based on the individual and their situation at that moment. Digital platforms serve various purposes, such as sharing information, fostering connections, offering support, sparking creativity, and providing entertainment. Wallace notes, “When engaged thoughtfully, social media can elevate our experiences and help lift our spirits during tough times.” Many online communities can provide significant support and camaraderie.
Conversely, excessive screen time can lead to feelings of inadequacy and depression. It may adversely affect memory, learning capabilities, mental health, and sleep quality.
“A balanced perspective is essential,” Wallace advises. “We must acknowledge both the detrimental aspects that can be harmful and the opportunity to forge deeper bonds with meaningful relationships, communities, and resources in our lives.”
Promoting Safety and Security
Concerns around privacy and security are paramount in the digital realm. Regularly review your privacy settings and ensure you’re adhering to online safety best practices, especially to protect children online. For further information, refer to getcybersafe.gc.ca.
Engage in Critical Thinking
So how do we know when it’s time for change? Wallace suggests starting with self-awareness of our emotions and thoughts.
As we engage with social media, we should notice the feelings that arise in response to different platforms. “If navigating a site triggers a ‘compare and despair’ mentality and promotes feelings of inadequacy, then it may not be the best choice,” Wallace states. “On the contrary, if it brings about feelings of joy, curiosity, or connectivity, it’s likely a beneficial space.”
We should also reflect on the reasons and times we turn to screens. Are we bored or escaping reality? Are we trying to escape unwelcome thoughts, or seeking social interactions?
Wallace emphasizes the importance of critical reflection regarding whether our screen habits are fulfilling our genuine needs. “Some individuals find that social media can lead them away from meaningful real-life interactions in their communities. In a healthy context, social media should enrich life experiences, but in an unhealthy context, it can diminish them.”
Impact on Children
Screen time can significantly affect developing brains. Excessive screen exposure in kids and teens may lead to:
- Sleep disturbances
- Declined academic performance
- Reduced face-to-face interactions with family and friends
- Negative body image
- Mental health challenges, including anxiety and depression
However, similar to adults, screen time isn’t necessarily harmful for young individuals. During the pandemic, we recognized the value of screens for connecting, like family video calls. In 2022, the Canadian Paediatric Society moved away from strict screen time limits for children, now advocating for a balanced, nuanced approach that acknowledges that not all screen time is equal.
Developing Mindful Habits
If you sense a need for adjustment, the next step is creating an actionable plan. Consider the following strategies:
- Tailor your social media feeds. Engage with content that uplifts you and unfollow sources that induce feelings of inadequacy.
- Monitor your screen time. Many smartphones and applications provide tools for tracking usage conveniently.
- Explore a digital detox. Wallace notes that stepping back from screens can promote a sense of groundedness and a proactive mindset.
- Establish limits—and adhere to them! This could involve logging out of accounts post-usage or keeping devices out of reach at designated times.
- If challenges persist with maintaining these boundaries, consider consulting a mental health professional.
Modeling Healthy Behaviors
Children often observe the adults around them to learn appropriate behaviors. What message do we send when they see us disengaged from our surroundings? Glenda Wallace encourages adults to communicate openly about their screen time rules with children and model adherence to these boundaries. “Adults can reduce hypocrisy by embodying the change they aspire to instill in their children,” she asserts. “Actions speak volumes.”
When it comes to older kids, collaborating on a family screen time strategy that outlines the rules for everyone may prove beneficial. For example, you might establish a rule like “no screens at the dinner table.” Involving everyone in this process fosters a sense of inclusion.
15 Enjoyable Alternatives to Screen Time
- Read an engaging book.
- Listen to interesting podcasts.
- Reconnect with friends.
- Try hiking.
- Start a garden.
- Complete a jigsaw puzzle.
- Engage in birdwatching.
- Learn knitting or crocheting.
- Experiment with new recipes.
- Join a fitness class.
- Work on a DIY project.
- Host a board game evening.
- Go for a bike ride.
- Volunteer for a cause.
- Enjoy a coffee while taking a walk.
This article first appeared in the February 2025 edition of Intomodel magazine.
