Protecting Kids’ Health in a Digital World
Technology can be a helpful tool, but it’s not without consequences—especially for growing bodies and developing brains. Based on emerging research and expert insights, we’ve pulled together a straightforward summary of what we know—and what families can do to help kids thrive in the digital age.
What the Research Shows
The impacts of technology on physical and neurological health are complex. Some findings are based on established science; others are the best interpretations from experts across medicine, psychology, and child development. Here's what we've learned:
Brain + Thinking
Memory: Too much information makes it harder for the brain to determine what’s important, which weakens memory formation. When we rely on phones to remember for us, we miss the opportunity to strengthen our own recall.
Attention: Constant notifications and multitasking shorten our attention spans and make it harder to focus deeply on a single task.
Metacognition: Reading or writing digitally (vs. on paper) reduces comprehension and deep thinking. We learn better when we slow down and unplug.
Addiction: Many experts, including the World Health Organization, recognize digital addiction as real and brain-altering—similar to substance addiction in its effects.
Physical Health
Inactivity + Obesity: More screen time usually means less movement—and this sedentary behavior is linked to long-term health issues, even in otherwise active kids.
Sleep: Blue light from screens suppresses melatonin, a hormone critical for sleep and immune function.
Eye Health: Long screen sessions strain our eyes, contributing to dry eye, headaches, and rising rates of myopia (nearsightedness).
What Families Can Do
You don’t have to ban tech to support your child’s health. But a few simple practices can make a real difference:
Talk About It
Kids deserve to know how their brains and bodies work. Share what you’ve learned. Invite them to think critically about their own screen habits—and ask what changes they’d like to try.
Choose Paper Over Screens
Encourage real books, notebooks, and drawing supplies whenever possible. Writing and reading on paper improves focus and memory.
Use It or Lose It
Next time you’re tempted to Google something, try to recall it yourself. Teach your kids to do the same. Flexing your brain matters.
Move More
Build in active breaks and screen-free hours every day. Go for a walk. Dance in the kitchen. Just get moving.
Power Down Before Bed
Protect sleep by turning off all screens 1–2 hours before bedtime. Keep phones out of bedrooms (yep—even for you!).
Embrace Boredom
Boredom isn’t the enemy—it’s the gateway to creativity, self-reflection, and rest. Let it happen. And model it yourself.
Care for Eyes
Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds. Set up screen stations with proper lighting and screen height to reduce strain.
