Building Healthy Screen Time Habits
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“We must learn to reawaken and keep ourselves awake, not by mechanical aids, but by an infinite expectation of the dawn, which does not forsake us even in our soundest sleep. I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.” ―Henry David Thoreau, Walden
Screen time is a controversial topic that causes a lot of conflict between teens and parents. Here at Charis, we do not allow patients to have phones while in treatment. Patients are reluctant at first, but after the first day or two, they seem to forget that they had them. We do not have this rule to punish patients but to ensure that they are fully engaged in the healing process. If patients are looking to decrease screen time at home as well, here are a few simple tips.
- Start With A Screen Detox – Seven days will help with resetting the brain. During the detox, restrict high dopamine phone activities. Games that don’t end, scrolling social media and reels. Low dopamine activities may be allowed if appropriate. (Email, photos, texts or making phone calls.)
- Being "Bored" is not a bad thing – studies have shown that it can heal the brain. Low dopamine activities heal fried receptors.
- After Screen Detox – Allow screen time in blocks (15-30 minutes a few times a day) and balance screen time (high dopamine activity) with outside time, play, arts and crafts (low dopamine activity) and more.
- Positive reinforcement is important. Reward self-ejection (when a child knows the screen time is up and puts the phone away without reminders) Do not reward with more screen time.
- Create clear rules and boundaries that promote low dopamine activity. Create structure that promotes self-regulation.
Here are some specific examples of screen usage guidelines that you can implement at home.
- 30 minutes of screen usage 2-3 times a day with at least 30 minutes between.
- Keep meals screen-free for everyone.
- No screen time 30 minutes before bed.
- No screen time until you are ready to leave in the morning.
- Have a device room or spot. This is the only place where screen usage is permitted. The rest of the house should be a screen-free zone.
If you have children ages 10-17 that need treatment for mental health, please don’t hesitate to give us a call.
