Smartphones, tablets, TVs, computers, consoles... Screens have truly invaded our daily lives! And the impact of these screens on mental health and well-being can be great, especially in developing children. So here is some useful information and a few important recommendations to help parents better manage their children's screen time.

Screens are everywhere!

This finding will come as no surprise at a time when there is an average of seven screens in every household Indeed, we are witnessing a veritable proliferation of electronic goods such as cell phones, tablets, laptops, video game consoles, and televisions. No wonder screen time has increased so much!

First of all, it is important to know that the impact of screens on children's physical and mental health is mainly linked to the duration of exposure (in other words, screen time). Other factors such as the child's age, the type of content consulted and the time of day also play their part.

Minimizing the impact of screens on children therefore involves carefully managing screen time according to each age group.

What is the recommended screen time per day and per age?

A number of organizations and health professionals, including the Canadian Paediatric Society (CPS), have issued recommendations as to the preferred time of use based on children's ages, both at home and in daycare settings.

• In children aged 2 and under: Screen use should be completely prohibited for babies and infants aged 2 years and under.
• In children aged 2 to 5: It is recommended to limit screen time to 1 hour a day for young children aged 2 to 5, who will always learn best through direct interactions with other people, such as family members.
• In children aged 6 to 12: The maximum recommended duration is generally 2 hours a day.
• In children and teenagers aged 13 and over: No maximum screen time is recommended from this age group upwards. Instead, we recommend managing screen time according to the context of use, the type of content and the time of day.

In short, good management of children's screen time is first and foremost a question of balance and judgement.

What is the 3, 6, 9, 12 rule?

Proposed by French psychiatrist Serge Tisseron, the 3-6-9-12 rule provides simple guidelines for introducing screens gradually, according to the child's age. Of course, every family has its own reality, but this rule can serve as a reassuring guideline for establishing healthy digital habits.

• Before age 3: No screens, except occasional video calls with supervision.
• Before age 6: No video game consoles, focus on educational content that is short and shared with an adult or another child.
• Before age 9: No Internet alone. The child explores the Internet accompanied by an adult, with active supervision.
• Before age 12: No social networks. Encourage education with critical thinking and online privacy.

What are the dangers of screen addiction?

Numerous studies have demonstrated the harmful impact of screens on young people's physical health in a number of ways.

✔ Sleep quality and duration

In general, prolonged screen time decreases the duration and quality of sleep in children. What's more, young people who spend a lot of time in front of screens are generally more likely to develop sleep disorders, resulting in greater fatigue during the day and greater difficulty concentrating.

These negative effects on sleep are caused by blue light, a type of radiation emitted by screens, as it prevents the normal secretion of a hormone called melatonin, responsible for the wake-sleep cycle. What's more, when people leave their devices on overnight, their sleep can be disrupted by notifications that lead to light emission or noise.

✔ Overweight and obesity

Sitting in front of the television, playing video games, or surfing the Internet on your smartphone from the comfort of your couch are all activities that promote sedentary behaviour, which can contribute to weight gain in adults and children.

Fortunately, there are several ways to avoid this trend:

• Combine business with pleasure by exercising while watching your favourite TV series;
• Stand rather than sit at your computer;
• Play family video games that incorporate movement and even dance;
• Choose outdoor activities that get you moving while clearing your mind.

✔ Eye health

Abusive use of screens (and close reading in general) can also affect eye health and promote eye diseases such as myopia. Symptoms such as eyestrain, dry eyes and blurred vision can be caused by overexposure to screens. Remember to look away frequently when working at a screen for long periods.

What are the harmful effects of screens on children's brains and development?

In addition to physical health, screens can also have a negative impact on children's mental health and development, particularly in terms of their cognitive abilities.

✔ Energy level

Because they promote sedentary behaviour and compromise sleep quality, screens can cause fatigue, behavioural changes, and decreased performance. This can affect the vitality levels of young and old alike. All the more reason to limit their use in the evening, and in general!

✔ Anxiety and depression

Studies on the subject show that spending too much time in front of screens can be detrimental to well-being and mental health and can lead to anxiety disorders, regardless of age. In particular, a correlation has been established between excessive screen use and an increase in symptoms of anxiety and depression.

✔ Attention and concentration

Spending too much time in front of screens can also reduce attention span and concentration, both in adults and children. The consequences can be particularly harmful for small, developing brains, which may find it harder to concentrate on a single task or activity at a time.

✔ Child development

Several studies have also highlighted the harmful impact that excessive screen exposure can have on children's development. These include:

• Delays in language acquisition;
• Learning difficulties;
• Compromised school results;
• Deficiencies in communication and interpersonal skills;
• Impaired fine motor skills.

What are the symptoms of screen addiction?

There is no age limit for screen addiction, especially in children. It is important to observe your child to see if symptoms begin to appear. Here is a list of signs to watch for:

• Irritability or anger when the screen is taken away;
• Loss of interest in other activities: outdoor games, sports, reading, friends, etc.
• Decline in academic performance or difficulty concentrating;
• Social isolation: the child prefers screens to interactions with others;
• Chronic fatigue due to prolonged use, often in the evening or at night;
• Lying or hiding how much time is spent in front of screens.

How to encourage healthy screen use among children?

Here are a few recommendations to promote a better balance between screens and the real world, at home or in childcare settings:

• Avoid always leaving the TV on in the background;
• Apply recommendations on screen time for young children (avoid screens for children under 2 and limit them to 1 hour a day for children aged 2 to 5);
• Give priority to educational programs and quality content when your children watch TV;
• Occasionally play games involving screens with your children, taking care that they don't turn into babysitters or surrogate parents;
• Avoid screens during family meals;
• Do not put a television in the child's room;
• Establish clear rules on screen and technology use for your children and make sure everyone follows them (including yourself!);
• Take regular breaks if you have to use screens for work (ideally, step away from the screen and focus your vision and attention on something else for several minutes);
• Enjoy yourself without screens as often as possible (walking, hiking in the forest, camping, team sports, etc.). See the following article for more ideas: Keeping kids and teens active.

And don't forget that you are a role model for your children!

As a parent, always keep in mind that you serve as a role model for your children, who will base their own habits on your behaviour. So, if your children see you constantly staring at your screens, they may well get used to it and want to do the same. That is why maintaining healthy technology use in today's world has become so crucial to the health, development, and well-being of young and old alike.