Ideal screen time limits by age, from children to adults

The use of digital devices has become an inseparable part of daily life. From working and studying to communicating and seeking entertainment, almost all activities now involve screens such as mobile phones, computers, tablets, and televisions. As the use of digital devices increases, the duration of screen time also continues to rise. In fact, excessive gadget use can impact eye health, sleep quality, mental health, and even brain development, especially in children. According to a report by research firm data.ai in the State of Mobile 2023, Indonesians had the highest internet usage duration in the world in 2022, averaging 5.7 hours per day via mobile devices. This figure shows that people are increasingly dependent on digital technology in carrying out daily activities. The World Health Organization (WHO) also reminds us of the importance of limiting screen time according to age. For children aged 2–5 years, screen time is recommended to be no more than one hour per day. Meanwhile, for school-age children, adolescents, and adults, the use of digital devices should apply the principle of quality over quantity, meaning using screens as needed with breaks every 20–30 minutes. Simply put, screen time is the total time a person spends interacting with digital screens, whether through mobile phones, computers, laptops, tablets, or televisions. All activities involving screens, such as working, online learning, playing games, watching videos, and browsing social media, are included in the daily screen time calculation. Many people are surprised when they see the screen activity tracker report on their phones. Without realising it, the accumulation of screen use in a day can be several hours longer than expected. Prolonged screen exposure is known to increase the risk of digital eye strain, a condition caused by excessive use of digital devices. This condition can be characterised by dry eyes, blurred vision, sore eyes, and even neck and shoulder pain due to unergonomic body positions while using devices. To minimise these risks, experts recommend different screen time durations for each age group. For infants aged 0 to 24 months, the use of electronic screens should be avoided altogether. The only exception is the use of video calls to interact with family members, as this activity still has social and communication value. Meanwhile, children aged 3 to 5 years can use digital devices for a maximum of one hour per day. Although they are allowed to enjoy content other than learning materials, parents are still advised to choose age-appropriate programmes and limit usage time so as not to disrupt playtime or the child’s social development. For children over 5 years old, there is no truly standard time limit. However, screen use should not interfere with learning activities, physical activity, sleep time, interaction with family and friends, or the child’s mental health. For adolescents and adults, the ideal time to use gadgets or engage in online activities is estimated to be around 257 minutes, or about 4 hours and 17 minutes per day. However, this duration is not an absolute rule because individual needs may differ, especially for those who work using computers or digital devices. It is equally important to understand that screen time calculations do not only come from mobile phone use. Time spent watching television, working on a computer or laptop, playing on a tablet, and other activities involving screens are also included in the total daily screen time. In addition to limiting the duration of digital device use, maintaining eye health also needs to be done by adopting good habits. One of these is applying the 20-20-20 rule, which means looking away at an object about 20 feet or six metres away for 20 seconds every 20 minutes of staring at a screen. Furthermore, maintaining a proper viewing distance from the screen, adjusting the device’s brightness level to suit the room conditions, and taking regular breaks can also help reduce the risk of eye strain. Amidst the rapid development of technology, the use of digital devices is indeed difficult to avoid. However, by understanding the ideal screen time limits according to age and implementing wiser usage patterns, people can still utilise technology without neglecting eye health or overall body health.