Balancing Screen Time: A Practical Guide for Neurodiverse Well-Being
From smartphones and tablets to computers and televisions, screens are everywhere, and their usage has become almost inescapable.
While technology offers many benefits, excessive screen time can negatively impact physical, mental, and emotional well-being. For neurodiverse individuals, such as those with ADHD or autism, the effects of excessive screen time can be even more pronounced. Increased sensitivity to sensory stimuli, challenges with focus, and heightened emotional responses make managing screen time crucial for overall well-being.
Reducing screen time doesn't mean eliminating it. Instead, the goal is to find a healthy balance that allows you to enjoy the benefits of technology while minimizing its negative impact.
Why Screen Time Management is Especially Important for Neurodiverse People
For neurodiverse individuals, managing screen time can be vital for several reasons:
1. Sensory Overload: Neurodiverse people, particularly those with autism or ADHD, are often more sensitive to sensory inputs, including visual stimuli from screens. Prolonged screen exposure can contribute to sensory overload, resulting in heightened anxiety, irritability, and difficulty focusing.
2. Impact on Dopamine Regulation: Individuals with ADHD may struggle with lower dopamine levels, which affects their reward system, as well as mood, concentration, and motivation. Many experts believe this is because of a higher concentration of dopamine transporters in the brain, which can remove dopamine from brain cells too quickly. Engaging in screen-based activities, like video games or social media, can offer a quick dopamine "hit," making it harder to pull away. A surge in dopamine causes desire, and it tells the brain to pay attention to whatever it is that has created this feeling. Even if the activity does not necessarily feel good for long (frivolous spending, eating sweets, or wasting time on mindless scrolling!), your brain tells you to keep doing it. While these activities can provide short-term satisfaction, they can also make it more difficult to focus on tasks that are less stimulating but more important in the long run.
3. Sleep Disruption: Blue light from screens interferes with melatonin production, which can disrupt sleep cycles. Light of any kind can affect melatonin levels and throw off our circadian rhythm, but Harvard researchers have found that blue light does so twice as powerfully as green light! Neurodiverse individuals, who often already struggle with sleep issues, may find that excessive screen time exacerbates their challenges, making it even harder to maintain healthy sleep patterns.
4. Difficulty with Transitions: Many neurodiverse individuals find it challenging to transition between tasks. Screen time, especially when unregulated, can make it more difficult to shift focus from digital activities to real-world responsibilities, leading to procrastination or difficulty managing daily routines.
5. Social and Emotional Health: While it’s true that technology can be great for maintaining, or even creating new connections, we need to be wary of it taking us out of the real world. It’s wonderful that we can keep up with old friends via social media, find networking opportunities online, or chat with long-distance relatives as if they are right there in front of us. However, it can become too easy to “hide behind the screen” and rely almost solely on technology for our social exchanges. For those who may already face challenges in developing social skills, excessive screen time can reduce opportunities for in-person social interactions, which are essential for building meaningful connections and improving emotional health.
With these considerations in mind, let's explore how everyone, neurodiverse or not, can take practical steps to reduce screen time and improve overall well-being.
Practical Steps to Set Realistic Goals
1. Assess Your Screen Time
Raise your hand if you limit your children’s screen time. Now, take a look at your own. Many of us would be afraid or even embarrassed to know how much time we spend scrolling. Well, it’s time to become accountable. Start by tracking your time on different screens each day. Many smartphones and computers have built-in features that provide insights into screen time. Use this information to identify patterns and areas where you can cut back. This will help you set realistic goals, especially for activities that are known to trigger sensory overload or hyper-focus.
2. Set Specific Limits
Based on your assessment, set specific and achievable limits for different types of screen use. For example, you could limit social media use to 30 minutes a day or avoid screens for an hour before bedtime. Tailor these limits to your personal needs, especially if screen time impacts your focus or sleep.
3. Prioritize Activities
Identify activities that are essential or beneficial, such as work, online learning, or video calls with loved ones. This is especially pertinent to neurodiverse individuals because screen time can actually be an effective tool. The key is to maintain balance. In moderation, screens can be useful for education, self-regulation, connection, and more. Prioritize these activities and limit non-essential screen time, like mindless scrolling or binge-watching, which can be particularly distracting or overwhelming for neurodiverse individuals.
Practical Strategies to Reduce Screen Time
Designate Screen-Free Zones
Create screen-free zones in your home to encourage other activities and reduce the temptation to reach for your devices. Common screen-free zones include:
- Bedrooms: Keeping screens out of the bedroom can improve sleep quality and create a more relaxing environment. This is especially important for neurodiverse individuals, who may struggle with sleep due to sensory sensitivities or overstimulation.
- Dining Areas: Make mealtimes an opportunity for conversation and connection by keeping screens away from the table.
- Living Rooms: Encourage activities like reading, playing board games, or engaging in hobbies by making the living room a screen-free zone.
Establish Screen-Free Times
In addition to screen-free zones, establish specific times when you avoid screens altogether during the day. This can help create a routine that prioritizes offline activities and interactions.
Consider implementing screen-free times during:
- Mornings: Start your day with activities that set a positive tone, such as exercise, meditation, or journaling, instead of immediately reaching for your phone. For neurodiverse individuals, this helps reduce sensory overload early in the day.
- Evenings: Enjoy relaxing activities like reading a book, walking, or practicing mindfulness before bed. Avoiding screens at night can be particularly helpful for improving sleep patterns.
- Weekends: Dedicate weekend time for outdoor activities, socializing, or pursuing hobbies without the distraction of screens.
Practice Mindful Screen Use
Being mindful of how and why you use screens can help you make more intentional choices. Here are some tips for practicing mindful screen use:
- Set Intentions: Before picking up your device, ask yourself why you're using it and what you hope to achieve. This can help you stay focused and avoid mindless browsing.
- Take Breaks: Follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This can help reduce eye strain and improve concentration.
- Use Technology Wisely: Take advantage of features like screen time trackers, app limiters, and "Do Not Disturb" modes to help manage your screen use.
Engage in Alternative Activities
Finding enjoyable and fulfilling alternatives to screen time can make it easier to unplug. Consider incorporating these activities into your daily routine:
- Physical Exercise: Engage in regular physical activity, such as walking, yoga, or dancing, to boost your energy and improve your overall well-being.
- Hobbies: Rediscover old hobbies or explore new ones, such as gardening, painting, cooking, or playing a musical instrument. One of our family favorites is coloring Mandalas.
- Social Interactions: Make time for in-person interactions with family and friends. Plan activities that allow you to connect and engage without screens.
Foster a Healthy Digital Environment
Creating a digital environment that supports your goals can make it easier to reduce screen time. Here are some ways to foster a healthy digital environment:
- Organize Your Devices: Keep your devices organized and clutter-free. Remove unnecessary apps and notifications that can be distracting.
- Set Boundaries: Communicate your screen time goals with family and friends and ask for their support in respecting your boundaries.
- Stay Informed: Stay updated on the latest research and best practices for healthy screen use. Educate yourself about the impact of technology on well-being and make informed choices.
Monitoring Progress and Adjusting Goals
Regularly assess your progress and adjust your goals as needed. Keep a journal to track your screen time, note any challenges you encounter, and celebrate your successes. Reflect on how reducing screen time has impacted your physical, mental, and emotional health, and adjust your strategies to continue improving.
Unplugging to recharge is about finding a healthy balance in your relationship with technology. For neurodiverse individuals, this balance can also mean improved focus, reduced anxiety, and better sleep—key factors in maintaining overall well-being.
It is always helpful to have support. Working with a coach can be beneficial. It’s a great way to stay accountable and focused. A coach can share knowledge that will make your journey more successful. Plus, having someone on your side, who cares about your goals and well-being, is a reminder that you are worth the effort.
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.
To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.
Sources:
Doucleff, Michaeleen. “‘Anti-dopamine Parenting’ Can Curb a Kid’s Craving for Screens or Sweets.” NPR, 12 June 2023, www.npr.org/sections/health-shots/2023/06/12/1180867083/tips-to-outsmart-dopamine-unhook-kids-from-screens-sweets.
Harvard Health. “Blue Light Has a Dark Side.” Harvard Health, 24 July 2024, www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.
Haller, Claudia. “Activity Over Anxiety - How Physical Activity Can Help Relieve Stress — Vibrant Health by Claudia.” Vibrant Health by Claudia, 24 Oct. 2023, www.vibranthealthbyclaudia.com/blog/activity-over-anxiety-how-physical-activity-can-help-relieve-stress?rq=social.
Haller, Claudia. “From Restless to Rested: Mastering the Art of Falling Asleep Easily.” Virtual Health Coaches, www.virtualhealthcoaches.com/blog/from-restless-to-rested-mastering-the-art-of-falling-asleep-easily.
Haller, Claudia. “The Transformative Power of Journaling: A Health and Wellness Coach’s Guide to Morning Pages — Vibrant Health by Claudia.” Vibrant Health by Claudia, 16 Jan. 2024, www.vibranthealthbyclaudia.com/blog/the-transformative-power-of-journaling-a-health-and-wellness-coachs-guide-to-morning-pages.
Johnson, Shannon. “Is there a link between ADHD and dopamine?” Medical News Today, medically reviewed by Timothy J. Legg PhD, PsyD, 17 Apr. 2023, www.medicalnewstoday.com/articles/325499#research. Accessed 20 Sept. 2024.