Technology plays an integral role in shaping our daily lives. From communication to entertainment, education to productivity, possibilities continue to grow at an exponential rate. Impressing this point artificial intelligence has partly contributed towards the template of this article - although with significant modification and verification. As we become increasingly dependent on technology and digital devices (Comedian Michael McIntyre makes a funny point on this - ironically on YouTube), it is essential to strike a balance between leveraging technology’s benefits and mitigating its potential drawbacks. As parents this may lead to a derivative of the question, how do we establish a boundary between beneficial use and protection from harm?

The following article explores the impact and challenges of technology use, supported by practical tips and expert recommendations for helping our children manage their technology use effectively.

Understanding the Impact of Technology on Well-Being

To begin, we review the paradoxical effects of technology on our lives.

Positive Effects

  1. Social wellbeing: Technology has revolutionized how we connect with others, increasing accessibility and connectivity. For teens this may be through social media, instant messaging, myriad of social apps, video conferencing, and gaming (Fuchs, 2017).
  2. Emotional wellbeing: the plethora of wellbeing information has improved our wellbeing literacy for improved self-insight, knowledge on adaptive coping strategies, and online access to professional help.
  3. Online communities of shared interests can promote healthy self-disclosure, identity formation, and a sense of belonging especially when immediate social circles do not.
  4. Improved Learning Opportunities: Educational apps, online courses, and digital tools have expanded access to learning resources making it easier for individuals to acquire new skills or knowledge at their own pace (Johnson et al., 2020). Furthermore, technology has made multimodal learning easily accessible helping meet individual learning style for example, quizzes, Khan academy video’s, Ted Talks, learning apps, information on study skills, and student forums to discuss concepts and topics.
  5. Enhanced Productivity: Digital tools such as project management apps, cloud storage, and automation software have streamlined work processes, increasing productivity for businesses and individuals alike (McKinsey, 2020).

Risks

  1. Social wellbeing: Technology offers 24/7 access to an insurmountable tirade of information and access into the lives of others. In the absence of critical thinking and context, confirmation bias becomes the default. Propagating the phenomenon of groupthink and social comparisons that may contribute towards geopolitical angst, anxiety, depression, marginalisation, bullying, identity confusion, and feelings of isolation (Kross et al., 2013; Twenge & Campbell, 2018).
  2. Emotional wellbeing: self-control is a limited resource, and when it is exhausted people engage in impulsive or self-destructive conduct such as ‘doom scrolling’ for short-term respite. Paradoxically this behaviour perpetuates longer term stress and difficulties (Baumeister et al., 1998). In 2023, the University of Sydney released a study that reported 54% of Australian adolescents identified time wasting as a common negative experience. The study also reported sleep deprivation, app overuse, seeing unwanted ads, and cyberbullying as other negative experiences.
  3. Adolescents may depend on online communities for the social connection paradoxically maintaining a lack in offline social connection. Furthermore, problematic engagement can arise when members of online communities are not appropriately matched to adolescent development, risking inappropriate content and advice (Mediaer, 2024). Risky online communities are those that promote disordered eating and unrealistic body ideals under the banner of health and fitness (Minadeo & Pope, 2022), or extremist and harmful views guised as advocacy.
  4. As technology advances, so do the maturity of scams and the proliferation of harmful misinformation that pose a threat to the attitudes, beliefs, and safety of the most vulnerable amongst us. Uncensored and unregulated platforms raise safety concerns with majority of teens seeing real and disturbing violence and regular exposure to sexual images (see eSafety Commissioner report). Concurrently, teens admit they are not across data privacy principles and unsure how to protect their data adequately (See Humphry et al, 2023).
  5. Digital Addiction: Excessive use of technology, especially social media and gaming, can lead to digital addiction. Studies show that high screen time, particularly before bed, can interfere with sleep patterns and cognitive function (Twenge & Campbell, 2018).
  6. Physical Health Issues: Prolonged screen time is associated with eye strain, headaches, and musculoskeletal problems, such as "text neck" or carpal tunnel syndrome (Davis et al., 2020).

Practical Tips for Healthy Technology Use

It is important to note the impact of technology depends on two things: a) how the technology is designed, and b) how the user uses the technology (Madl & Radebner, 2021). Considering this and the dual nature of technology’s impact, the key lies in moderation and intentional use (see a previous report we co-wrote with Kristy Goodwin). Here are several evidence-backed strategies to help you manage technology effectively:

Frequent communication.

Checking in with your child about their digital habits in a curious and open manner will provide helpful insights into the function and purpose of their digital use. While neutral comments and questions will demonstrate acceptance (not necessarily approval) of their digital use that can promote critical thinking and self-reflection. Purposeful conversations for example, those sharing concerns, teaching data and privacy protection, and setting expectations and boundaries around digital use, are most effective when pre-empted, held in neutral spaces with minimal distractions, and with the welcomed input of all family members.

Setting clear Boundaries

Establishing clear boundaries for how and when you use technology, is most effective when input from all family members is sought. Scheduling a suitable time to discuss the concerns as a family, the motive and rationale for the boundaries, how, when, and what those boundaries will be, who will be affected by these boundaries, and the benefits you are hoping to achieve as a family and individually sets up a calmer and rationale conversation.

This does not mean that all member suggestions are implemented, only that they are considerately evaluated. A helpful exercise for this, is to ask each family member to write down/discuss their own habits/ main use for tech, rationale/motive for use, benefits and costs of digital use, one thing they would like to change, and rules/boundaries they feel achievable. Each solution can then be evaluated as a family without negative judgement, but instead with a pros and cons, and a probability scale for each (a 1-10 scale of how likely) to determine the most feasible solutions for the household.

Boundaries discussed may relate to the type of apps used, the purpose/function of use, time limits, and/or physical space. Regardless of the type you implement, effective boundaries are those abided by all family members. Any equitable adjustments are best when pre-established and transparent. This demonstrates sincerity around your beliefs and expectations, while modelling (and hopefully reaping) the wellbeing benefits of intentional digital use.

A. Tech-Free Zones: Most effective tech-free areas in your home are those that provide alternative healthy distractions such as in-person connection or basic needs such as sleep for example, the dining room or bedroom

B. Use Time Limits: Many devices offer features that allow you to set daily limits for certain apps. For example, Apple’s Screen Time or Android’s Digital Wellbeing tools help track and limit app usage.

Control the wifi (and the data funding).

Brad Marshall is a psychologist and leading expert in adolescent digital use, who admits controlling how teenagers use their digital devices is a difficult challenge. One that often requires parents to become first class hackers. He suggests a more viable alternative is to control the wifi as a holistic management tool of screen time which avoids micro-managing and routine head butting. While this does not guarantee study time over Minecraft or Youtube, it does honour their emerging need for autonomy, while safeguarding limits to screen time. When implemented, this is recommended to be done within the steps outlined in the point above.

Intentional and mindful use:

Self-reflective questions can help bring our conscious awareness to how and why we use digital devices and apps for more intentional use. Questions such as, “What do you want to achieve with this?”, can prevent mindless scrolling and time-wasting

Scheduling social media use can also help limit passive browsing and help engage actively by connecting with friends, joining groups, or participating in discussions. Scheduling then also provides awareness to the rewards and opportunity costs of your screen time.

Curating your feed, by following accounts that inspire, educate, or bring positivity, and unfollowing or muting content that causes stress, negativity, or comparison, can empower and accentuate choice in seeking meaningful rewards.

Teaching Kids to protect their data and privacy online

Two thirds of parents are estimated to enforce household rules on digital media use yet still feel ill-equipped to develop their children’s online safety skills (The University of Sydney, 2023). Here is an article on how to teach data protection and privacy online. It's never too early to start this lesson, and its worth a re-cap even it means enduring rolled eyes.

Teaching Kids to protect their data and privacy online

ySafe Safety hub

Adopt the 20-20-20 Rule for Eye Health

Spending long hours in front of a screen can strain the eyes, leading to symptoms like dry eyes, blurred vision, and headaches. The 20-20-20 rule is a simple method to reduce eye strain. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This practice helps relax the eye muscles and reduces the risk of digital eye strain (Davis et al., 2020)

Encourage Digital Detoxes

Taking regular breaks from screens can improve both physical and mental well-being. Digital detoxes have been shown to improve focus, sleep, and overall life satisfaction (Bavelier & Green, 2017). Screen-Free activities such as hiking, reading, or family outings can provide these opportunities.

Implement Tech-Free Time Before Bed

Experts recommend disconnecting from screens at least 30-60 minutes before bed to improve sleep quality. The blue light emitted by devices can interfere with the production of melatonin, a hormone that regulates sleep (Harvard Medical School, 2020). Sounds like a ‘head-butting-against-the-wall plight? Consider reading our article on habit formation and remember regardless of how intelligent or mature your child is, their executive functioning skills are still under construction and thus will benefit from your prompting.

Model and encourage Face-to-Face Interaction

While technology can facilitate connections, it’s essential to prioritize in-person interactions, which have been shown to enhance emotional well-being. Research by social scientists has shown that face-to-face communication fosters deeper, more meaningful connections than virtual communication (Mehrabian, 1971). Encourage sleep overs and social activities with friends with age-appropriate autonomy. This level of autonomy will differ between households, however communicating clear expectations of behaviour while seeking reassurance from them they will uphold open communication with you and commit to their and others’ safety is prudent.

Demonstrate the value you place in offline connections.

Being present in the moment is something most of us find difficult to do on a consistent basis due to our revolving life demands and accessibility to action. However, it is a kind reminder to ourselves, and our loved ones to minimize digital distractions and prioritise the connection when engaging with people in person.

Sign up for offline activities and encourage physical activity

In-person activities keep our children occupied in a safe and engaging environment. Physical activity is associated with fewer health complaints, greater subjective wellbeing (positive affect and life satisfaction), and combats the sedentary lifestyle that often accompanies excessive screen time (García-Hermoso et al., 2020; Sun et al., 2023). Studies show that regular exercise can also mitigate some of the negative effects of prolonged screen use, such as poor posture and reduced cognitive function (Singh et al., 2020).

Conclusion

Technology, when used wisely, offers countless benefits, from connecting us to information and people to enhancing productivity. However, unchecked or excessive use can lead to negative consequences for both mental and physical health. By engaging in proactive and frequent communication around digital use (and life in general), setting clear boundaries, prioritizing face-to-face interactions, and modelling mindful tech use, we can harness technology’s advantages while safeguarding our well-being. With a conscientious approach, technology can provide an enriching experience rather an overwhelming one.

Practical Resources

Talking to an expert - Noticing the ‘ick’ feeling of overconsumption and what we can do about it.

Taking a break from technology

Screen addiction – A conversation with Brad Marshall (Psychologist and founder of the internet addiction clinic @ Kidspace)

Teaching Kids to protect their data and privacy online

Bringing up Boys Summit

https://unpluggedpsychologist.com/

Healthy screen time

ySafe Safety hub

References

Bavelier, D., & Green, C. S. (2017). *The effects of action video game experience on the time course of inhibition of return*. Neuropsychology, 31(4), 390-398.

Charmaraman, L., & Grevet Delcourt, C. (2021). Prototyping for Social Wellbeing with Early Social Media Users: Belonging, Experimentation, and Self-Care. Proceedings of the 2021 CHI Conference on Human Factors in Computing Systems, 1–15. https://doi.org/10.1145/3411764.3445332

Davis, A., Swerdloff, M., & Chang, M. (2020). *Digital eye strain: Prevalence, impact, and the role of technology use*. Journal of the American Optometric Association.

Fuchs, C. (2017). *Social Media: A Critical Introduction*. Sage Publications.

García-Hermoso, A., Hormazábal-Aguayo, I., Fernández-Vergara, O., Olivares, P. R., & Oriol-Granado, X. (2020). Physical activity, screen time and subjective well-being among children. International Journal of Clinical and Health Psychology, 20(2), 126–134. https://doi.org/10.1016/j.ijchp.2020.03.001

Harvard Medical School. (2020). *Blue light and sleep*. Harvard Health Publishing.

Johnson, L., Adams Becker, S., & Estrada, V. (2020). *The NMC Horizon Report: 2020 Higher Education Edition*. EDUCAUSE.

Kross, E., Verduyn, P., Demiralp, E., et al. (2013). *Facebook use predicts declines in subjective well-being in young adults*. PLOS ONE.

Madl, L., & Radebner, T. (2021). Technology transfer for social benefit: Ten principles to guide the process. Cogent Social Sciences, 7(1). https://doi.org/10.1080/23311886.2021.1947560

Marshall, B., Warburton, W. A., Kangas, M., & Sweller, N. (2024). Internet gaming disorder (IGD) and smartphone addiction: parent intervention trial. Australian Journal of Psychology, 76(1). https://doi.org/10.1080/00049530.2024.2396961

McKinsey & Company. (2020). *The future of work: The rise of the digital economy and productivity trends*.

Mediaer. (2024). Young people’s sense of belonging online. The Digital Wellness Lab. https://digitalwellnesslab.org/research-briefs/young-peoples-sense-of-belonging-online/#:~:text=While%20online%20networks%20can%20promote,2021%3B%20Davis%2C%202012).

Mehrabian, A. (1971). *Silent Messages: Implicit Communication of Emotions and Attitudes*. Wadsworth Publishing Company.

Minadeo, M., & Pope, L. (2022). Weight-normative messaging predominates on TikTok—A qualitative content analysis. PLOS ONE, 17(11), e0267997. https://doi.org/10.1371/journal.pone.0267997

New study reveals teenagers’ social media use and safety concerns. The University of Sydney. (2023). https://www.sydney.edu.au/arts/news-and-events/news/2023/10/06/new-study-reveals-teenagers-social-media-use-and-safety-concerns.html

Singh, A., Uijtdehaage, S. H. J., & Hossain, M. (2020). *Physical activity and screen time: Interactions with cognitive development*. Pediatrics.

Sun, J., Jiang, X., & Wei, S. (2023). Combinations of physical activity, screen time and sleep, and their association with subjective wellbeing in children. Complementary Therapies in Clinical Practice, 51, 101720–101720. https://doi.org/10.1016/j.ctcp.2023.101720

Twenge, J. M., & Campbell, W. K. (2018). *The impact of social media on mental health: A review of research and implications*. Psychological Science in the Public Interest, 19(1), 1-26.