How and why to reduce our kids’ addiction to mobile phones
In today’s digital age, mobile phones and other electronic devices are an integral part of daily life. They provide us with entertainment, education, and communication. However, research suggests that excessive screen time can have a significant impact on development, behaviour, and social interactions. As such, it’s crucial to understand why and how to reduce children’s addiction to mobile phones to foster healthier habits to support their growth in the real world.
Why should we reduce our kids’ mobile phone use?
Reduced face-to-face social interaction. While mobile phones may seem a more accessible way of engaging with peers, the more time a child spends on devices, the fewer opportunities they have for face-to-face interactions. This is particularly important for neurodivergent children who might miss out on chances practice essential social skills, such as understanding facial expressions, tone of voice, and body language.
Disrupted Sleep. Using mobile phones can interfere with sleep, particularly when used before bedtime. The blue light emitted by screens can disrupt melatonin production, making it harder for children to fall asleep. Poor sleep can lead to irritability, anxiety, and difficulty concentrating the next day.
Sensory Overwhelm. Many apps and games can be overstimulating, with bright colours, flashing lights, and fast-paced action. This sensory overload can be overwhelming, causing anxiety, agitation, and stress, for everyone but particularly in neurodivergent children.
Less Physical Activity. More time on screens often means less time being physically active, which is essential for children’s overall physical and mental health.
Unhealthy Habits. Mobile devices can become addictive. Games and social media can trap children in a cycle of instant gratification. Over time, this can reduce their ability to focus on other important tasks, such as homework, socializing, and joining in family activities.
Tips to Reduce Mobile Phone Addiction
Establish Clear Screen Time Limits:
Set a daily or weekly limit on the amount of time your child can spend on their mobile device. According to UK recommendations, children under the age of 2 should have no screen time, while children between 2 and 5 years old should be limited to a maximum of one hour of screen time per day. For older children, the NHS advises no more than two hours of screen time per day.
Introduce Fun Alternatives
Help your child discover other engaging activities that don’t involve screens. Creative activities might include drawing or painting, while fun physical activities might be going for walks, riding bikes, or playing outside.
Establish Tech-Free Zones
Set rooms or areas at home, or times during the day, such as mealtimes where phones and other devices are not allowed, to encourage conversation and bonding.
Lead by Example
As a parent, role model balanced mobile phone use and prioritizing being present, connecting with others face-to-face and enjoying activities offline.
Act gradually
If your child is used to spending hours on their device, suddenly stopping this might lead to frustration and resistance. Instead, gradually reduce the amount of time they spend on their phone each day, until they adjust to a more balanced routine. Rewards can be a powerful tool to support your child develop healthy habits.
Monitor your child’s phone use
Keep an eye on what apps and online content your child is engaging with on their phone. Some apps may encourage excessive use or be overstimulating. Parental controls can help you to monitor and restrict content, ensuring your child’s screen time is safe and beneficial.
Technology is here to stay and can be part of your child’s toolkit to learn and grow. Reducing mobile phone addiction in children is not about taking away something they enjoy, but instead nurturing a balanced approach to technology that supports them to connect meaningfully with the world.
Issy Martin
Autism Advocacy & Support Specialist