Ever since the evidence-based 5-2-1-0 initiative was endorsed in 2017, the Iowa Department of Public Health has recommended no more than two hours of recreational screen time daily.
Screen time includes watching TV, using a computer, phone or other electronic device for gaming, watching movies and other shows, communicating and browsing social media.
Tasks done for school or employment are not included in the two-hour limit.
Quite a body of evidence shows we can benefit from the cognitive stimulation of games on computers and phones. Remember that there is a world of difference between solving a tricky gaming puzzle and watching reruns day and night. Putting the two-hour cap on gaming provides benefit without overdoing it.
How do you set screen time limits for yourself and your children? Here’s a first step to reducing screen time: Turn. It. Off.
If silence bothers you, play music instead. Research in 2020 by Mehegan and Rainville showed persons who listened to music had slightly higher scores for mental well-being and slightly reduced levels of anxiety and depression.
Limiting screen time will likely result in push back from some children and adults. Use the two-hour limit to help them prioritize and plan how they use this time.
Ann Cochran is the health navigation coordinator in the Dallas County Public Health Department.
