Screen Fatigue: What It Is and How to Alleviate It
Screens. They can be our best friends. After all, they’re instant sources of education and entertainment. They help us communicate and learn. They’ve been vitally important throughout the COVID-19 pandemic as lifelines to friends and families as well as virtual classrooms.
But screens can also be our worst enemies. They become addictive as we rely on them instead of other people. They can be used to bully from afar. They track our activity, and they know us personally. And on top of all that, they can be bad for us physically, mentally, and emotionally if we don’t limit the time we spend on screens, especially kids. This is what’s called screen fatigue.
The key is to find a happy medium and to balance screen time with other activities to reduce screen fatigue. Let’s take a look at how to do that.
What the Data Show Us
Research shows that recreational screen time among kids ages 10 to 14 doubled since the beginning of the pandemic, amounting to 7.7 hours per day—not including any time they were online for school. Factoring that in, most kids were staring at a screen upwards of 15 hours each day. It’s no wonder so many children are suffering from screen fatigue.
What Exactly is Screen Fatigue?
Screen fatigue can be seen in two ways. Non-medically, it’s the feeling of exhaustion after too much screen time. Medically, according to the London Vision Clinic, it occurs when the muscles in and around the eyes become strained and exhausted from staring at screens. Blue light, glare, and reduced blinking contribute to this strain, causing symptoms like:
- Blurred vision
- Itchy, burning, dry, or watery eyes
- Enhanced light sensitivity
- Difficulty concentrating
Extended screen fatigue can lead to issues like sleep problems, poor academic performance, weight gain, and diminished time spent with family.
How to Alleviate Screen Fatigue
1. Limit Screen Time
According to the American Academy of Child and Adolescent Psychiatry, kids are spending significantly more time on screens than recommended by the American Academy of Pediatrics. Set limits and encourage kids to manage their time effectively.
2. Get Them Involved in Non-Screen Activities
Encourage kids to join sports, clubs, or spend time with friends offline. Physical activities are great replacements for screen time.
3. Make Certain Times Tech-Free
Establish screen-free times, such as during meals or an hour before bed, to encourage family interaction and better sleep habits.
4. Share Screen Time
Shared activities like family movie nights or video games can help reduce solo screen time while promoting bonding.
5. 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce eye strain. Alternatively, take short breaks away from the screen.
It’s Not ALL Bad
Screens are useful tools in today’s world. They help us learn, communicate, and connect. The goal is not to eliminate screens but to use them responsibly and in moderation, especially for children.
Screen fatigue is a real phenomenon that can have serious consequences if left unaddressed. Talk to your kids about their screen time and work together to create a plan to reduce it and alleviate fatigue.
About the Author:
David Engle
