Personal device use has increased since school campuses were closed in 2020 due to the Covid pandemic.

Photo credit: Brett Sayles / Pexels

Children who use cell phones, smartwatches and other personal devices excessively are more likely to have shorter attention spans, be more anxious, have problems with critical thinking, be less physically fit and have problems with social interaction, research shows.

The debate about how much screen time is too much has been going on for more than two decades, but it has gained urgency in recent years as young people become increasingly dependent on mobile phones and other devices.

Personal device use increased during pandemic-related school closures. According to a study by the University of California San Francisco, screen time among 12- to 13-year-olds doubled in 2020 to 7.7 hours per day.

Since then, teens have spent fewer hours on their phones, but cellphone usage is still well above pre-pandemic levels, said Dr. Jason Nagata, associate professor of pediatrics at UCSanFrancisco.

California Governor Gavin Newsom brought the issue to the forefront earlier this month when he urged school district leaders to take immediate action to limit cellphone use on school grounds this school year. Newsom said excessive cellphone use by young people is linked to anxiety, depression and other mental health issues.

Cell phones, smartwatches and other personal devices are not inherently good or bad, Nagata said. They can be a useful tool for communication, education and socialization, but they also pose dangers, he said.

“The goal of parents and teens is to optimize all the benefits while minimizing the risks,” Nagata said. “And I believe that one of the risks associated with being constantly connected through the phone is that some teens and adults can actually develop signs and symptoms of addiction.”

Up to 95% of young people ages 13 to 17 nationwide report using social media platforms, with a third saying they use them “almost constantly,” according to the Office of the Surgeon General.

“Being on the phone 24/7 doesn’t help kids develop a sense of their ability to create, understand and generate thoughts and ideas,” said Dr. John Piancentini, a psychologist and professor at UCLA Health, on the university’s website.

Too much time in front of the screen can be harmful for children

Excessive cell phone use can affect a child’s mental health, leading to anxiety and sometimes behavioral problems, research shows. Teens who overuse social media can develop body image issues and eating disorders, Nagata said. Others may feel less connected to friends and family.

Excessive phone use can also have health consequences. One of the main ways phone use can negatively affect young people’s health is by displacing sleep, which is essential for health and development, Nagata said. The blue light emitted by cell phones and other devices can suppress melatonin, a hormone that helps with sleep.

Cell phone noises such as notifications and ringing can also disrupt sleep. Sleep is especially important for teenagers. Research shows that one-third of teenagers already get fewer hours of quality sleep than is needed for optimal growth, development and academic performance, Nagata said.

Young people who use their phones excessively are also more likely to lead sedentary lifestyles and focus more on the screen than on what and how much they eat, he said.

More and more school districts are banning cell phones and other personal devices to help students focus on schoolwork and encourage them to interact more with their teachers and classmates. But what can parents do to ensure their children have a healthy relationship with their cell phones and other devices?

Warning signs of addiction

There is no consensus among researchers and doctors about what exactly constitutes phone addiction or problematic phone use, Nagata said. Still, the problem has become so serious that Surgeon General Vivek Murthy issued an advisory in May urging policymakers, technology companies, researchers and families to minimize the harm of social media and create safer, healthier online environments to protect children online.

“I think in general, parents and children feel that maybe they’re using their cell phones too much, that maybe it’s causing problems at home or at school,” Nagata said. “And those could be signs that someone is using their cell phone problematically or is addicted to the cell phone.”

Nagata said there are some signs that your child may not have a healthy relationship with their phone:

• When the thought of being without your phone makes you feel insecure.
• When they interrupt their activity to answer calls, SMS or messages.
• When they argue with others about the length of their telephone conversations.
• If they cannot reduce the time they spend on their device.
• If the time you spend on the device causes you to clash with schoolwork, household chores, or in-person meetings with family or friends.

Parents can restrict phone use

It may be especially important to limit the use of mobile phones and other devices starting in adulthood, as research shows that screen use patterns in young adulthood persist into adulthood.

Tips for reducing screen time:

• The American Academy of Pediatrics recommends a family media usage plan that specifies when phones can and cannot be used.
• To ensure your children get enough sleep, ensure screen-free times before bedtime. Parents may consider banning screens in the bedroom and turning off devices and notifications at night.
• Make sure that screens are not the focus at dinner and social gatherings to better encourage conversation and socializing.
• Parents should regularly talk to their children about screen use and look for ways to give children the opportunity to put their phones away and do screen-free activities with friends.
• Parents should try to work with the parents of their children’s friends to establish similar rules regarding social media and screen use to make implementation easier.
• Parents should adhere to the family media plan and model good cell phone practices.

“The biggest predictors of children’s screen use are their parents’ screen use,” Nagata said. “It’s really important to practice what you preach.”

According to a UCSF study, parental monitoring and limiting teens’ screen time both led to less teen screen time. Punishing teens by taking away their devices or rewarding them with more screen time is not effective, Nagata said.

“There is no one-size-fits-all solution to screen rules, so parents should consider the age of their children, the electronic devices present in the home, and the family’s communication and school needs on electronic devices when creating a family media use plan,” Nagata said.