Since the days of kids in cowboy hats parked in front of black-and-white TVs, young people have experienced the addictive qualities of technology. In the smartphone era, the challenges are greater than ever. Digital devices and social media offer an endless stream of distraction that can be hard for teens (and us) to resist.

Tech addiction and teen health

This tech addiction affects teens’ mental and physical health. In a 2016 Student Health 101 survey of high school students, two-thirds said they stayed up later than they intended to “on a pretty regular basis” because they were using technology. More than half said they felt tired at school most or all of the time. Harvard sociologist Dr. Steven Gortmaker has spoken frankly about the physical effects of screen time. “Children who watch more television have higher rates of obesity,” he told the Harvard Gazette. (Interestingly, research shows this link has more to do with the amount of junk food marketing kids see on TV than being inactive while they watch.) “Children with access to small screens [e.g., smartphones] had less sleep,” he added.

Studies have found that using social media is associated with lower mood and depression, and that it may negatively affect academic performance. Excessive screen time can even alter the structure of young brains and may cause symptoms such as withdrawal and neglect of important relationships.

People texting while in line

Teens may be open to reducing their device usage

The good news is that teens are more aware, and wary, of their device dependency than you might guess. In our survey, nearly 70 percent of students said they were “a little bothered” or “very bothered” by the frequency of their technology usage. They may even accept you as an ally in the struggle to find some balance.

Help your student loosen the grip of technology and experience the simple pleasure of non-distracted, present-moment awareness with these five tips:

  1. Ask your student to put their tech devices away for at least five minutes periodically. Once devices are down, have them do a mindfulness practice by taking deep breaths and focusing on the sensation of each inhale and exhale.
  2. Encourage your student not to use their headphones the next time they’re out walking. Aside from making them safer and more alert, this provides them with an opportunity to use their senses to experience their surroundings—sans distractions.
  3. Declare the bathroom a phone-free zone. Scrolling through social media or online browsing while on the toilet is common and not necessarily hygienic. Turn your bathroom into a safe haven where you and your student can take a break from tech.
  4. In the mornings, allow phone and device usage only after students have washed and eaten breakfast. (Tip: Get your student a real alarm clock so they don’t have to rely on their phone’s alarm to wake up.) Tech-free mornings will help them start the day more mindfully, without the immediate distraction and stress that devices can bring.
  5. Encourage your student to turn off at least some of their app notifications. For example, let them choose three apps to continue receiving notifications from (e.g., email, Twitter, Instagram) and turn the rest off. The less our phones interrupt our lives to say, “Hey, look at me!” the less we’ll feel we need them.

You might find the teen in your life is surprisingly receptive to these suggestions, especially if you put them into practice too.
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Article sources

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Meditation helped Jon Krop, JD go “from disorganized mess to Harvard Law School graduate.” Jon can guide anyone toward chill—anxious people, depressed people, New Yorkers, even lawyers. He runs Mindfulness for Lawyers and also teaches meditation at