{"id":77292,"date":"2018-02-27T11:00:16","date_gmt":"2018-02-27T11:00:16","guid":{"rendered":"https:\/\/www.harleytherapy.co.uk\/counselling\/?p=77292"},"modified":"2022-05-16T12:00:00","modified_gmt":"2022-05-16T11:00:00","slug":"screen-time-recommendations","status":"publish","type":"post","link":"https:\/\/www.harleytherapy.co.uk\/counselling\/screen-time-recommendations.htm","title":{"rendered":"Screen Time Recommendations for Better Mental Health"},"content":{"rendered":"<div id=\"attachment_82505\" style=\"width: 410px\" class=\"wp-caption alignright\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3868092324_ca70395d95.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-82505\" class=\"size-medium wp-image-82505\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3868092324_ca70395d95-400x266.jpg\" alt=\"screen use recommendations \" width=\"400\" height=\"266\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3868092324_ca70395d95-400x266.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3868092324_ca70395d95.jpg 500w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3868092324_ca70395d95-180x120.jpg 180w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-82505\" class=\"wp-caption-text\">By: <a href=\"https:\/\/www.flickr.com\/photos\/rayand\/3868092324\/\" target=\"_blank\" rel=\"nofollow noreferrer\" \">rayand<\/a><\/p><\/div>\n<p><strong>Screen time has been getting a bad rap of late. It&#8217;s been blamed for<\/strong>\u00a0unhappiness and obesity in teenagers, falling grades, and even growing rates of <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/adhd-in-children-should-you-be-concerned.htm\"><span style=\"text-decoration: underline;\">ADHD<\/span><\/a>. [Read more on this in our connected piece, &#8220;<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/too-much-screen-time-depression.htm\"><span style=\"text-decoration: underline;\">Is Too Much Screen Time Really a Big Deal?<\/span><\/a>&#8220;].<\/p>\n<p><strong>Of course screens are a necessary part of<\/strong> modern life.<\/p>\n<p><em> So what are some screen time recommendations to ensure your psychological wellbeing is protected?\u00a0\u00a0<\/em><\/p>\n<h4><span style=\"color: #993366;\">1. Turn off at night (yes, it&#8217;s really true).<\/span><\/h4>\n<p>You&#8217;ve heard this one before. But if there was one thing the science actually is sure on, it&#8217;s that the blue light screens emit wreaks havoc with your capacity to fall asleep.<strong>\u00a0<\/strong><\/p>\n<p><strong>And <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/sleep-problems-mental-health-issue.htm\">poor sleep is actually connected<\/a><\/span><\/strong>\u00a0to mental health conditions. These include\u00a0<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/how-does-therapy-help-anxiety.htm\"><span style=\"text-decoration: underline;\">anxiety<\/span><\/a>, <a href=\"https:\/\/www.harleytherapy.co.uk\/addiction-help-guide.htm\"><span style=\"text-decoration: underline;\">addictions,<\/span><\/a> and <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/depression-vs-sadness.htm\"><span style=\"text-decoration: underline;\">depression<\/span><\/a>.<\/p>\n<p><strong>TIP<\/strong>: <em>The screen time recommendation here is to turn off minimum one hour before sleep, if not two. Yes, this includes watching films on your laptop in bed, unfortunately.<\/em><\/p>\n<h4><span style=\"color: #993366;\">2. Watch out for &#8216;screen multi tasking.&#8217;<\/span><\/h4>\n<p>While studies want to connect screens themselves to <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/adult-adhd-case-study.htm\"><span style=\"text-decoration: underline;\">rising rates of ADHD<\/span><\/a>, other scientists have challenged this. <strong>They have pointed out it&#8217;s the <em>ways we use screens<\/em> that needs to be researched.<\/strong><\/p>\n<p>The idea is <strong>we use too many screens at once in unfocussed ways.\u00a0<\/strong>\u00a0It&#8217;s causing our <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/why-am-i-so-distracted.htm\"><span style=\"text-decoration: underline;\">brains to be scattered<\/span><\/a>. It&#8217;s also a way to create <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/stress-vs-depression.htm\"><span style=\"text-decoration: underline;\">stress<\/span><\/a> for yourself, as you can go into overwhelm.<\/p>\n<div id=\"attachment_82509\" style=\"width: 410px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-82509\" class=\"size-medium wp-image-82509\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/8909895_c42779b6e2-400x294.jpg\" alt=\"screen recommendations\" width=\"400\" height=\"294\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/8909895_c42779b6e2-400x294.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/8909895_c42779b6e2.jpg 500w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><p id=\"caption-attachment-82509\" class=\"wp-caption-text\">By: <a href=\"https:\/\/www.flickr.com\/photos\/psd\/8909895\/\" target=\"_blank\" rel=\"nofollow noreferrer\" \">Paul Downey<\/a><\/p><\/div>\n<p><strong>TIP:\u00a0<\/strong><\/p>\n<ul>\n<li><em>stick to one device at a time<\/em><\/li>\n<li><em>stop eating in front of screens, which is a form of multitasking<\/em><\/li>\n<li><em>watch out for having a sea of windows open at once (consider an app such as Onetab, which places all windows into a list you can go back to).<\/em><\/li>\n<\/ul>\n<h4><span style=\"color: #993366;\">3. Time your use.<\/span><\/h4>\n<p>Yes, box set binges happen.<\/p>\n<p><strong>But it can be hugely eye opening to spend a few days timing how long you are front of<\/strong> screens.<\/p>\n<p>(Note that experts now recommend that if you are teenager you spend only <em>two hours using screens a day<\/em>, not including school and homework time.)<\/p>\n<p><span style=\"color: #333333;\">Timing your use of screens is also a way to avoid unnecessary stress and anxiety from &#8216;over-researching&#8217;, such as passing an afternoon <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/cyberchondria-addicted-looking-illness.htm\"><span style=\"text-decoration: underline;\">googling health concerns<\/span><\/a> and spiralling us into anxiety. <\/span><\/p>\n<blockquote><p><span style=\"color: #993366;\">Too much choice itself can cause us stress &#8211; anyone who has decided to book a discount holiday and spent half a day comparing deals might know this feeling. If you already <span style=\"color: #333333;\"><a style=\"color: #333333;\" href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/decision-making-skills-mental-health.htm\"><span style=\"text-decoration: underline;\">have trouble making decisions<\/span><\/a>,\u00a0<\/span>the choice the internet offers can mean you work yourself up into so much stress you delay the choice entirely, causing more stress.\u00a0<\/span><\/p><\/blockquote>\n<p><strong>TIP:<\/strong> <em>Build in ways to avoid letting yourself break your chosen time limits.\u00a0 Have a friend check in that you&#8217;ve bought\/booked\/researched what you meant to and are finished, or do your screen time when you know you only have that one hour before you have to leave for work or a social event.\u00a0<\/em><\/p>\n<h4><span style=\"color: #993366;\">4. Prioritise what really matters.\u00a0<\/span><\/h4>\n<div id=\"attachment_82510\" style=\"width: 410px\" class=\"wp-caption alignright\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/532076662_55fac597b9.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-82510\" class=\"size-medium wp-image-82510\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/532076662_55fac597b9-400x300.jpg\" alt=\"screen time recommendations \" width=\"400\" height=\"300\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/532076662_55fac597b9-400x300.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/532076662_55fac597b9.jpg 500w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-82510\" class=\"wp-caption-text\">By: <a href=\"https:\/\/www.flickr.com\/photos\/redvers\/532076662\/\" target=\"_blank\" rel=\"nofollow noreferrer\" \">R\/DV\/RS<\/a><\/p><\/div>\n<p>Deciding out-of-the-blue to not eat any sugar or processed foods is something few achieve. Introducing healthier foods and more vegetables, however, and you can see a natural decline in the other &#8216;junkie&#8217; foods you reach for. And maybe screen-time is the same.<\/p>\n<p><strong>Instead of trying to deny yourself screen time, get your priorities straight and start focussing on what you <em><span style=\"text-decoration: underline;\">do<\/span><\/em> want in your life and work towards more of that. <\/strong><\/p>\n<p>This might be a better social life,<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/family-gathering-tips.htm\"> time with family<\/a>, <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/should-i-quit-my-job.htm\"><span style=\"text-decoration: underline;\">a better career<\/span><\/a>, better fitness,\u00a0 or <a href=\"https:\/\/www.harleytherapy.co.uk\/healthy-relationships-help-guide.htm\"><span style=\"text-decoration: underline;\">a relationship<\/span><\/a>. (Speaking of time with family. You are setting the example for you healthy <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/children-and-technology.htm\">your kid&#8217;s relationship with technology<\/a> will be&#8230; something to keep in mind!).<\/p>\n<p><strong><span style=\"color: #800080;\">Remember, all that time you spend zoning out of screens is time you can be using to achieve the goals that would make you feel better about yourself and your life.<\/span><\/strong><\/p>\n<p><strong>TIP:<\/strong> <em>Make a list of all the things you want in your life. Then try to write the list in order of what matters to you. Now put in screen time on the list, where you think it fits. Look at all the things you&#8217;ve said are more important than spending time on devices. How much time are you devoting each day to these things versus using screens? <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/new-year-goals.htm\"><span style=\"text-decoration: underline;\">Set one goal<\/span> <\/a>now to bring you closer to one of your real priorities and find a step you can take now.\u00a0<\/em><\/p>\n<h4><span style=\"color: #993366;\">5. State your intention.<\/span><\/h4>\n<p><span style=\"color: #333333;\"><strong>Checking in with our intentions each time we use screens can reveal a lot about our psychological wellbeing. <\/strong>And for this reason it could be debated as the most important of all screen time recommendations.\u00a0<\/span><\/p>\n<blockquote><p><span style=\"color: #666699;\">Are you using screens to get things done, or has your screen usage honestly become a way to <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/dissociation.htm\"><span style=\"text-decoration: underline;\">&#8216;zone out&#8217; from reality<\/span><\/a>? If you are always zoning out, what is that about for you? Is using screens the healthiest way forward here?\u00a0<\/span><\/p><\/blockquote>\n<p><strong>TIP:<\/strong> <em>Each time you use a screen get into the habit of asking &#8216;what is my intention here?&#8217;. It can help, when doing things like using a computer, to write your intention down on a piece of paper next to you. If it&#8217;s to get research done on a certain topic or do your homework, this acts as a reminder when you tail off and start watching Youtube videos.\u00a0<\/em><\/p>\n<h3><span style=\"color: #333333;\">Always using your screens to feel better or escape?\u00a0<\/span><\/h3>\n<p><strong>If you notice that you are constantly turning to your phone or iPad because you want to zone out and feel better, then you are using your devices to <\/strong>avoid <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/what-are-repressed-emotions.htm\"><span style=\"text-decoration: underline;\">unwanted emotions<\/span><\/a><strong>.<\/strong><\/p>\n<p><strong>Know why you are upset?<\/strong>\u00a0Try <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/journal-writing.htm\"><span style=\"text-decoration: underline;\">journalling<\/span><\/a>, or talking to a trusted friend.<\/p>\n<p><strong>If you just aren&#8217;t sure what is upsetting you, or have nobody to talk to,<\/strong> consider<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/do-i-need-counseling.htm\"><span style=\"text-decoration: underline;\"> reaching out to a counsellor<\/span><\/a>.<\/p>\n<p><strong>Remember that if you feel at a loss you can always call one of\u00a0<\/strong>the various free<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/mental-health-helpline.htm\"><span style=\"text-decoration: underline;\"> mental health helplines available here in the UK<\/span><\/a>.<\/p>\n<p><strong><span style=\"color: #666699;\">A positive new way to use screens is to try online therapy. Harley Therapy also puts you in touch with online therapists right across the UK via <a href=\"https:\/\/harleytherapy.com\/?utm_medium=referral&amp;utm_source=harleytherapy.co.uk&amp;utm_content=Mid%20Post\">our therapy platform<\/a>.\u00a0<\/span><\/strong><\/p>\n<hr \/>\n<p><em><strong>Still have a question about screen time recommendations, or want to share your own tip with other readers? Use our public comment box below.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Screen time has been getting a bad rap of late. It&#8217;s been blamed for\u00a0unhappiness and obesity in teenagers, falling grades, and even growing rates of ADHD. [Read more on this in our connected piece, &#8220;Is Too Much Screen Time Really a Big Deal?&#8220;]. Of course screens are a necessary part of modern life. So what [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":82509,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_lmt_disableupdate":"yes","_lmt_disable":"no","footnotes":""},"categories":[21],"tags":[],"class_list":["post-77292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety-and-stress","has_thumb"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Screen Time Recommendations for Better Mental Health - Harley Therapy\u2122 Blog<\/title>\n<meta name=\"description\" content=\"Screen time recommendations - are you an over user? And what can you do to protect your mental health if so? 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