Screen Time vs. Screen Dependence: What Really Matters?

You are checking messages on your phone. Next thing you know twenty minutes has passed, and now you're watching a video on YouTube about refinishing an old table. Now you don't even know what message you were looking for when you picked up your phone.

This situation probably doesn't happen just once, and many people experience some sense of guilt after each occurrence. People are encouraged to reduce their screen time. So, people track the hours they spend using screens, see how many hours they've spent and then vow to do better. But, what if the amount of time someone spends using a screen is not as important as other factors?

Two Terms That Get Mixed Up

Screen time refers to the amount of time people spend on devices like phones, tablets, laptops, TV's, gaming systems. The reason screen time gets so much attention is because it is very easy to keep track of.

Screen dependence is different from screen time. Instead of referring to the overall time spent using a device, screen dependence refers to patterns of behaviour such as spending excessive amounts of time using a device to the point where the individual loses control of their behaviour and the individual uses a device to the point of interfering with sleep, relationships, work or activities they value.

Even though both screen time and screen dependence may coexist; i.e., more time may equal more opportunities for problems to develop. They are distinct. Many researchers studying this topic agree that tracking the total hours spent using a device is a broad measurement method and that the manner and quality of device usage are much more telling measures than the hours themselves.

Why Hours Alone Don’t Tell the Story

Imagine two people who both use their screens for approximately five hours a day.

One is a graphic designer that works on a computer all day long, calls home via video conference to speak with their family, then watches an episode of their favourite TV show after dinner. Once they turn off the television at night, they do not think much about what they did during the day until the next morning.

The other person spends less time working on screens however spends most of their leisure time surfing through social media feeds they do not find enjoyable. They check their phone whenever they are feeling bored, lonely, or stressed. When they choose to stay awake past their bedtime they will often snap at their children because of being interrupted while trying to scroll through social media. They have attempted to limit their social media usage several times; however, every attempt has been unsuccessful.

Both individuals are spending equal amounts of time looking at screens, but there could not be a greater difference between how these individuals experience their lives. The first individual views their screen as a tool that allows them to create, learn and connect with others. The second individual believes they are being controlled by the devices.

Signs a Relationship With Screens May Be Out of Balance

You don't have to freak out if you see one or two of these. However, if most of them are true to you, then it's probably good to pay some attention:

• Being restless or anxious while away from your device. (i.e., being unable to stop checking your phone for example)

• Screen use to avoid dealing with emotional states (e.g., reaching for your phone whenever you're feeling stressed, sad, etc.).

• Staying up too late to scroll through devices or play video games.

• Sacrificing important things due to screen use (for example, missing a deadline, only partially listening during a conversation, canceling on friends).

• Struggling to limit your screen use despite making an attempt. (For example, saying "I'll just watch this one video" and finding yourself watching five.)

Finding a Healthier Balance

Your goal should be to create healthy boundaries around your technology use, and not to eliminate technology altogether. Technology allows us to stay connected to friends and family, to have fun, to work, and to continue our education. Creating these boundaries will allow you to remain in control.

Here are several techniques that many find helpful:

1. Set Aside Device-Free Times and Spaces

Setting your phone outside of the bedroom or removing it from the dining room table provides your brain with clear boundaries that reduce the constant internal struggle. This struggle is reduced by creating these boundaries so that you can choose what you want to do at each moment.

2. Choose to Engage With Devices Intentionally

Prior to picking up a device, ask yourself "What am I trying to accomplish?" This brief delay allows you to turn an unconscious behaviour into a choice.

3. Limit Your Notifications

Each notification represents a minor distraction designed to get you to return to the app. Limiting your unnecessary notifications removes distractions so you can determine when to check in.

4. Replace the Habit Instead of Completely Eliminating It

For example, if you take away scrolling through social media in the evenings, it is likely that you will fill that space with another activity like walking, reading a book, listening to music, etc. that you enjoy. This helps to create new behaviours.

5. Help Protect Your Sleep

Reducing your exposure to bright screens prior to bedtime and establishing a pre-sleep routine can help improve quality of sleep. Improved quality of sleep increases your ability to regulate yourself the next day.

6. Identify the Emotions Behind Your Desire for Technology

If you catch yourself reaching for your phone because you're stressed or lonely, try identifying the emotion first. Naming the underlying emotion can weaken the connection between your feelings and the habit.

7. Be Kind to Yourself

Most people who attempt to reduce their technology usage fail due to shame. Instead of setting rigid rules for yourself that you will likely break within a short period of time, consider making small, incremental changes over time. These types of changes tend to lead to more lasting results.

8. Model Technology Use for Others

Your children or family members learn much more about technology use by watching what you do versus hearing what you say. By placing your phone on silent during a conversation and focusing on interacting with the people in front of you, you send a very strong message.

When to Seek Extra Support

While most people can simply modify their technology usage habits by implementing some simple modifications, there are times when excessive technology use significantly impacts your mental health, work, school performance, or personal relationships and you cannot stop using technology as desired despite significant effort. In such cases, talking to a psychologist may provide some additional guidance. Needing help is not failing; it's finding a way to address this issue like how you would approach addressing any other problem.

The Takeaway

You can certainly reduce your weekly screen time to one number in your weekly report. However, the better question is, how and why you use your screens, and what do they do for your life.

This week, take a moment to think about how you feel after certain types of device usage. Which uses make you feel connected, creative or rested? What uses leave you feeling spent or drained? Use these feelings as a guideline for your next small change.