It seems that the pandemic has transformed our lives into a continuous screen experience. Our smartphones, tablets, TVs, and computers have become essential tools for work, education, social interaction, entertainment, and even escape. This shift has led to an obvious increase in screen time for everyone, including our kids.
The debate surrounding screen time is quite divisive, with some families adhering to strict rules while others take a more lenient approach. However, it’s fair to say that since social distancing began, every household has seen a rise in screen usage — regardless of their usual stance on the subject.
My children have certainly enjoyed the additional screen time since the pandemic put a halt to many activities. Yet, one of my children struggles particularly with transitioning away from screens, often leading to intense outbursts and chaos when it’s time to turn off the tablet or TV. I’ve tried setting clear cut-off times and giving warnings, but the consequences of her meltdowns often result in reduced screen time later. Despite my efforts, I find myself at a loss when it comes to helping her shift to screen-free activities.
This leads me to question whether the current trend of binge-watching Netflix, Disney+, or engaging in lengthy video game sessions poses a genuine problem for kids. As with many contentious issues, the truth lies somewhere in between and largely depends on the individual child and the nature of their screen time.
The pandemic has created an environment where both children and adults may feel more depressed, anxious, and fatigued. Engaging with our favorite shows and apps can provide a temporary boost, as our brains release dopamine during binge-watching sessions. Dr. Lisa Greene, a pediatrician and creator of the informative film Screen Smart, discusses the risks associated with excessive screen time and offers advice on using technology in a healthier manner. In her conversations with Dr. Mark Thompson, a child and adolescent psychologist specializing in internet and gaming addiction, they emphasize that it’s not just the quantity of screen time that matters, but also the type of content being consumed and its effects on our brains.
Dr. Thompson explains that screen time can be categorized into high and low dopamine activities. High dopamine activities include scrolling social media, gaming, or endlessly watching shows, leading to a constant cycle of gratification. He warns that when dopamine levels are constantly spiked, we develop a tolerance, causing the pleasure derived from these activities to diminish. This phenomenon is not unique to screens; similar patterns are seen with substances like drugs or food, which is why discussions about addiction often arise when considering children’s screen habits.
The World Health Organization (WHO) recognized “gaming disorder” in its International Classification of Diseases in 2018, while the American Psychiatric Association’s DSM-5 has yet to include it. Dr. Greene notes that true addiction occurs when screen use results in significant negative consequences, such as neglecting schoolwork or deteriorating relationships. If children obsess over their screen time or experience distress when separated from their devices, intervention may be necessary. However, spending excessive time online or gaming with friends does not inherently indicate social withdrawal or emotional difficulties.
Removing screens from children during these challenging times can be impractical due to educational requirements or unfair given the importance of social connections. The key lies in finding balance through breaks and incorporating low dopamine activities. Taking time away from screens enables our brains’ dopamine receptors to reset. Examples of low dopamine activities include baking, engaging in free play, or enjoying board games. Low dopamine screen time can involve educational content that encourages active engagement and critical thinking.
Experts like Dr. Thompson and Dr. Kelly Wright from Psychology Today reassure parents that the current circumstances are exceptional. Increased screen time serves various purposes during this period. While it’s nearly impossible to avoid extra screen time, checking in with children about their usage is crucial. Ensuring their brains have time to recuperate between high dopamine activities is essential to prevent crankiness and irritability when screens are off. Dr. Thompson refers to this as the “residual effect” of excessive high dopamine screen time.
To help my child with the transition away from screens, I plan to be more mindful about the content she engages with and create more opportunities for low dopamine activities. I’m also reminded to commend her whenever she steps away from the screen without resistance, as Dr. Greene suggests.
Another useful strategy, recommended by child psychologist Emily Hart, is to facilitate a smoother return to reality. Sitting alongside my child and engaging her with questions about the show or game she’s enjoying can help bridge the gap between screen time and the real world, fostering connection and interest in our shared reality. I tried this approach today, and it seemed beneficial; however, tomorrow, and in the days to come, will present new challenges.
Digital bingeing is a significant part of our lives right now, but it does not necessarily signal danger for our kids or doom for our households. We are merely adjusting to a “new normal” where screen time has evolved, just like everything else around us.
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Summary
The pandemic has increased children’s screen time significantly, raising concerns about digital bingeing. While some children thrive on extra screen exposure, others struggle to transition away from devices. Experts suggest that not all screen time is harmful; the type and content matter. Balancing high dopamine activities with low dopamine alternatives can help mitigate potential issues. Engaging children in low dopamine activities and maintaining open communication about screen use are essential strategies for parents.