Hey, Starglow readers. Dr. Joel Warsh is here. I’m a dad, pediatrician, and author. You might recognize me from Instagram, where I share parenting tips and advice to tackle common challenges—like the one we’re getting into today: kids and screen time. 

Screens are everywhere these days, and our kids are glued to them. When it comes to finding that balance between technology and real life? It’s tough, and you’re not alone in this. We all know our devices certainly have upsides, but too much screen time isn’t great for anyone—kids or adults. 

Kids and screen time: what’s really going on? 

A 2021 Common Sense report on tween and teen media use found that tweens (ages 8-12) in the US spend, on average, almost five hours daily glued to screens for entertainment. And teenagers spend over seven hours a day on screens—not including time spent on schoolwork.

As you likely already know, the COVID-19 pandemic exacerbated screen time levels, forcing many children into remote learning and increasing their reliance on screens. Excessive screen time is linked to a variety of adverse outcomes, including:

• Sleep disturbances: Blue light emitted from screens can interfere with the production of melatonin, a hormone that regulates sleep, leading to poor sleep quality and duration.

• Obesity: Increased screen time often correlates with sedentary behavior, contributing to higher rates of childhood obesity.

• Mental health issues: Studies have found associations between excessive screen time and increased risks of anxiety, depression, and attention problems in children.

Plus, our society’s obsession with screens means we’re not getting quality real-world interactions and experiences with people. Our kids are growing up in an environment where screens constantly compete for their attention, making engaging in meaningful activities that foster creativity, problem-solving, and emotional resilience more challenging.

A fantastic way to avoid digital overload? Get kids connected with nature. 

Nature is good for kids

Research supports the positive effects of nature on children, including a study published in Frontiers in Psychology. The study found that regular exposure to natural environments is associated with improved cognitive function, reduced symptoms of ADHD, and better mental health overall. 

Here’s why getting kids outside is a must:

• Enhanced cognitive development: The rich sensory experience of nature stimulates the brain and encourages exploration and learning. Spending time outdoors can also improve their attention, memory, and problem-solving skills. 

• Reduced stress and anxiety: Nature’s calming effects can lower levels of cortisol, the stress hormone, and help children feel more relaxed and focused.

• Physical health benefits: Outdoor play promotes movement, is essential for maintaining a healthy weight, building strong bones and muscles, and reducing the risk of chronic diseases like obesity and diabetes.

• Emotional and social development: Nature-based activities, like team sports, hiking, or playing in the park, can help children develop critical social skills, foster empathy, and build emotional resilience.

But how? Find opportunities for your kids to connect with nature. Here are some ideas:

Start simple. Regular walks in a local park or nature reserve can be a simple way to introduce children to the outdoors. Observe different plants, animals, and insects. Try using items you find in nature to make crafts at home. You can also start a small garden at home to teach your kids about nature, responsibility, and the food cycle.

Set clear boundaries with a screen time budget. Use the time saved from screens to schedule regular outdoor activities. The American Academy of Pediatrics recommends no more than one hour of screen time per day for children aged two to five and setting consistent limits for older children.

Join or start a nature club. Community clubs or family outdoor groups can be a fantastic way to socialize while enjoying the outdoors. These groups often organize hikes, birdwatching expeditions, and other nature activities, making outdoor time much more enjoyable for kids. You can also enroll your children in local nature-based educational programs and camps.

It’s clear that screens are here to stay, so it’s all about finding that balance—embracing the benefits of technology while making room to connect with nature. Encouraging outdoor play and exploration will help your kids develop healthier habits, reduce the negative impacts of excessive screen time, and give them a lifelong appreciation for all things outdoors. 

What’s your family’s favorite nature activity?

Dr. Joel Warsh, aka DrJoelGator of the popular parenting Instagram account, is a Board-Certified Pediatrician in Los Angeles, California, who specializes in parenting, wellness, and integrative medicine. Check out his book, Parenting at Your Child’s Pace: The Integrative Pediatrician’s Guide to the First Three Years, for more information and resources on how to reduce screen time, encourage outdoor activities, and focus on the foundations of health for your family.

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