The internet has changed how we learn, work, socialise and unwind. Used well, screens can help us connect, build skills and have fun, including gaming, which can be positive and social.
There isn’t a one-size-fits-all “perfect number” of hours for everyone. What matters most is balance: screen time should not regularly crowd out sleep, movement, learning, relationships or offline activities.
Not all screen time is the same.
Some online activities support learning, creativity and connection. Others can leave you feeling worse, for example, content that is violent, distressing or feeds comparison, conflict or negativity. Pay attention to how it affects your mood and behaviour.
A simple check-in: After time online, do you feel better, the same, or worse? If it’s often worse, it may be time to change what you’re doing online, take breaks or get support.
Signs that your screen time is becoming unhealthy
It is important to think about the impact that your screen time is having on your life in each of these areas:
● Build balance: plan offline time every day (movement, outdoors, mates/whānau, hobbies). Research has linked screen time with too much sitting! And we’re learning that sitting is like the new smoking – it’s not good for us. Are you still making time to move? Play sport or be more active?
● Sleep: is very important. If you are online or gaming when you would normally be sleeping, you might need to turn off a little earlier or move your device out of your bedroom.
● Choose quality: prefer content that helps you learn, connect or relax safely.
● Social time: Being connected to others helps us feel good. We can connect with others online but it is important to see people we care about too. Are you making time to regularly meet up with friends and family?
● Know the signs it’s not helping: sleep problems, falling behind at school/work, withdrawing from others, mood changes, or it feels hard to stop.
● Variety of activities: are you keeping up with your school tasks and work? Are you doing a variety of other activities that you enjoy like reading, music or other hobbies? Do you make time to stop and eat well? Don’t let other activities slip off the radar, they are important for you too.
● Conflict, irritability and stress: if you are getting into conflict with others about your online time or gaming, it might be time to think about the balance of screen time in your day.
● Money: are you spending more money than you can afford online or on new games or in-game purchases? This can become a problem for some people too.
What you can do about it
The amount of time you spend on your screen can sneak up without you realising it. What can you do if your screen time has gotten out of balance?
● Get other activities done first before you relax online. For example do some exercise, get your homework and chores done, walk the dog and spend time with your family before turning on your device. Treat it as a reward.
● Decide in advance how much time you want to spend online, then set a timer to help you stay within that time limit.
● Schedule in some ‘no screen times’ during your day. Set up times to ‘unplug’. Check out our digital detox page for more tips.
● Make mealtimes screen free.
● Make sure you have offline hobbies and interests that you enjoy regularly, like seeing friends or playing sport.
● Exercise while you game, by getting up and moving regularly. Doing some simple stretches can really help.
● Work out how much sleep you are getting? Sleep should be a priority, as it is important for our physical and mental health. Check out our tips on how to sleep well.
● Charge your devices outside of your room or perhaps don’t have them in your bedroom at all. It will reduce the temptation to be online instead of sleeping.
If you find that your relationships, mood, school performance or work are being impacted by your online or gaming use, then it might be useful to talk with someone you trust like a parent, teacher, school counsellor, family member or friend. Or get help now to webchat with a trained counsellor.
With the right support, most people are able to get back to enjoying the benefits that gaming and internet use can contribute to their lives.
