As parents and caregivers, our top priority is keeping our children safer in today’s onlife world. With growing concerns about the risks of technology and the internet, some advocate for delaying access until high school or even age 16. While this may seem like a protective measure, it can actually have unintended consequences that place youth and teens at greater risk. The delay approach to technology and the internet may have worked years ago before it became so ubiquitous. However, today, technology is an integral part of modern life. From education to social interaction, young people rely on the internet for communication, learning, and entertainment there is often no way in escaping it. While there are undeniable risks, such as exposure to harmful content, online predators, and cyberbullying to name a few, completely restricting access does not eliminate these dangers. Instead, it often pushes youth and teens toward unmonitored, unregulated digital spaces where they have little to no guidance or protection outside the home. When youth and teens are banned from using technology, social media, or engaging with digital platforms at home, they don’t stop being curious. Instead, they often seek out access elsewhere, whether through the use of a burner phone, a friend’s device, a public library’s access to the internet, public Wi-Fi, or hidden accounts. These unsupervised spaces lack the parental and caregiver oversight and security settings that could otherwise help mitigate risks. Without guidance, children are left to navigate the online world alone, increasing their exposure to potentially harmful content and situations. Rather than delaying access until a certain age, a more effective approach is to teach youth and teens how to use technology responsibly, something we call a “pave the way” approach to technology and the internet. Digital literacy is essential, and it involves several key aspects. First, youth and teens need to understand privacy settings and how to protect their personal data. Many young users do not realize the long-term consequences of oversharing information online. By teaching them early, parents and caregivers can help instil habits that promote online safety. Additionally, recognizing online risks such as scams, predators, and misinformation is critical. The internet is filled with deceptive content, especially today with the increased us of artificial intelligence, and without proper guidance, children may fall victim to online manipulation, predation, exploitation or fraud. Teaching them how to identify red flags and verify sources equips them with the skills to make safer decisions. Safer and respectful communication is another cornerstone of digital literacy. Youth and teens need to understand the importance of positive interactions online and the potential consequences of cyberbullying, harassment, or inappropriate messaging. Open discussions about responsible behaviour can help prevent negative experiences and promote a culture of kindness. Equally important is ensuring that youth and teens know where to go for help if they encounter problems online. Whether it’s reporting inappropriate content, blocking harmful users, or reaching out to a trusted adult, kids should feel empowered to take action when needed. A safer and more effective strategy for introducing technology involves several proactive steps. Early guidance is crucial and introducing age and developmentally appropriate technology under parental or caregiver supervision allows youth and  teens to develop safer online habits. This hands-on approach helps them learn how to navigate digital spaces while still having the support and oversight of a caregiver - a “pave the way” approach rather than a “delay is the way” approach. Open communication within the home plays a vital role in digital safety. Children should feel comfortable discussing their online experiences, asking questions, and seeking help without fear of punishment. When youth and teens are afraid of strict consequences, they are less likely to disclose potential issues, which can increase their vulnerability - something we can attest to anecdotally with the hundreds of teens that have reached out to us for help rather than their parent or caregiver. Yes, parental controls and boundaries are useful tools but should not replace active parenting. Setting clear expectations about screen use, appropriate online behaviour, and the types of content that are acceptable can provide structure while still allowing youth and teens to explore technology safely. However, these strategies work best when combined with open discussions about their purpose rather than being used as rigid restrictions. Leading by example is one of the most effective ways to teach responsible digital habits. Children observe how adults engage with technology, so demonstrating mindful social media use, digital etiquette, and balanced screen time can encourage them to adopt similar behaviours. We acknowledge that technology and the internet come with risks. However, completely restricting youth and teens from using them until the age of 16, or until high school, doesn’t necessarily make them safer. Instead, it can drive our kids toward unmonitored and less secure environments outside the home where protective measures are non-existent.  By guiding and mentoring youth and teens through responsible digital use from an early age, we can help them develop the critical thinking and digital literacy skills they need to navigate the onlife world confidently and securely and build agency in their use of technology. The goal is not to shield children from technology but to equip them with the knowledge and tools to use it wisely in an age and developmentally appropriate way. This is why we created our free web book for parents, “Parenting in an Online World” (1) , and offer over 500 free articles like this one on our blog (2) and how-to guides (3) pages on our website to help parents, caregivers, and educators with the information you need to stay informed.  Related Article Digital Food For Thought The White Hatter Facts Not Fear, Facts Not Emotions, Enlighten Not Frighten, Know Tech Not No Tech Resources: 1/ https://thewhitehatter.ca/online-parenting-book/ 2/ https://thewhitehatter.ca/blog/ 3/ https://thewhitehatter.ca/articles-guides/

as pictures of these parties Evidence of being picked up and dropped off by unfamiliar vehicles Even snapshots

Last weekend, while enjoying a latte at a coffee shop in our community, we had an experience that reinforced something we’ve been saying for years. What made this particular coffee shop unique was that it was directly connected to a library, allowing visitors to move seamlessly between the two. It was there that we saw a middle school-aged boy sitting at one of the library’s internet-connected computers, watching videos. Curious, we introduced ourselves as The White Hatter and mentioned our work in digital literacy and internet safety. His response? “Oh, I saw one of your presentations at my school last year!” That connection sparked a conversation about youth, technology, and the internet. When we asked him why he was using the library’s internet instead of going online at home, his answer was simple but telling: “My parents don’t allow me to use a computer or to go online at home, so I come here to access the internet instead.” When we asked this teen if their parent knew about this, their answer was “no”. Some parents and caregivers believe that by strictly forbidding internet or tech access at home, they are protecting their children. But the truth is, kids are resourceful. If they aren’t given age-appropriate and developmentally responsible access to technology within the home, they will find it elsewhere such at a friend’s house, at school, or in places like a library or coffee shop. And when they do, they may be navigating the online world without the guidance and education needed to make safer and more informed choices. The best way to protect children online isn’t through outright bans, it’s through education. When children are taught how to use technology responsibly within the safety of their home environment, they are far better equipped to make good decisions when they are online outside the home. Digital literacy should be seen as a life skill, just like learning to swim. You wouldn’t keep your child away from water their entire life in hopes of preventing drowning, you’d teach them how to swim safely. Our coffee shop conversation was yet another reminder that when parents  or caregivers attempt to shield their children from technology by implementing outright bans, they often unintentionally push their youth or teen toward unmonitored and unguided internet access. This middle school student’s response of seeking out internet access in a public library because it was not allowed at home, illustrates a reality that many parents may not realize, prohibition doesn’t prevent access, it only shifts it elsewhere, often in ways that lack parental oversight and guidance. Rather than relying on prohibition measures, parents and caregivers should aim to foster digital literacy, critical thinking, and responsible technology use within the home. Just as we teach children to swim rather than keeping them away from water, we must equip them with the skills to navigate the onlife world safely and confidently, thus building resiliency when they are outside the home accessing technology and the internet. By allowing age-appropriate access to the right technology at the right time, and having open, ongoing conversations about online safety, privacy, and digital citizenship, parents and caregivers can create an environment where their children feel supported rather than restricted. This approach doesn’t just reduce risky behaviour, it empowers youth and teens to make informed choices, seek guidance when needed, and develop the skills they need to thrive in today’s onlife world where technology and access to the internet has become ubiquitous. Ultimately, the goal shouldn’t be to control or eliminate technology from our children’s lives but to guide them in using it wisely . Because if we don’t, they will find a way to access it on their own without the safeguards, education, and support that only parents and caregivers can provide. The reality is that technology is an integral part of our kids onlife world, and keeping youth and teens away from it entirely isn’t a sustainable or effective strategy. Instead of banning or delaying access, we should be “paving the way” for youth and teens to engage with technology safely and responsibly. Because if we don’t, youth and teens will find another way to go online without the guardrails we could have put in place. Related article" Digital Food For Thought The White Hatter Facts Not Fear, Facts Not Emotions, Enlighten Not Frighten, Know Tech Not No Tech

In early 2023, Snapchat quietly embedded Snapchat MyAI directly into the app. From a functional perspective, Snapchat’s MyAI fits the definition of a companionship style AI. For teens who already live inside Snapchat, this was not a leap into new technology, it felt like just If a youth or teen is already using Snapchat MyAI, the goal should not be panic or punishment. For many teens, they arrived quietly inside Snapchat in 2023.

Instagram, YouTube, and even Snapchat now operate the same way. Why ? Example: A teen on Snapchat doesn’t just want to chat with friends, they feel compelled to maintain their

Today, missing a Snapchat streak or group chat update can make a teen feel left behind in every  conversation

are hopeful that this study will catapult further research and why social media vendors like Meta, Snapchat These same groups only show us a partial snapshot of the graph that starts around the 2007/09 mark.

“Your friend confides that someone on Snapchat is threatening to leak embarrassing images unless they

Caveat : As mentioned earlier in this web book, the term “onlife world”  was coined by Professor Luciano Floridi. While many parents still perceive a divide between the online and offline worlds, today’s youth see it as one integrated space—the onlife world.  Not every day needs to be a tech day, but when it is, the “Power of Three”  can help guide balanced screen activity. Over the past few years, some special interest groups have urged parents to limit screen time based on perceived emotional, psychological, physical, and social harm. Important note —these concerns are not consistently supported by peer-reviewed, evidence-based academic research, particularly when discussing balanced  screen use, as we highlight throughout this web book. What are leading researchers saying about youth and tech use? That the question shouldn’t be how much time a child spends online, but rather what they’re doing with that time.  As Professor Sonia Livingstone states, it’s not about screen time —it’s about screen activity .🔗  Source As digital literacy advocates, we value solid, evidence-based research, especially when it helps explain the positive and negative  effects of tech on youth. Even more, we enjoy translating that research into practical, relatable information for parents and caregivers. Recently, we attended an excellent webinar titled “Minds on Media: The Associations Between Screen Engagement and Children’s Developing Brains.”  One of the presenters, Dr. Jason Chein  (PhD, Temple University), works with both the Control & Adaptive Behaviour Laboratory  and the Temple University Brain Research & Imaging Center. At the start of his presentation, Dr. Chein urged participants to be skeptical  of two statements commonly echoed in media and by some parents or advocacy groups: “Kids' screen-time habits are bad for the development of attention and executive functioning skills.” “Technology use disrupts how kids process rewards—they expect instant gratification.” Regarding Statement #1:Dr. Chein referenced Cain et al. (2016) , which showed correlational  (not causal) evidence of some less-than-desirable effects on impulse control, cognitive flexibility, and working memory. Regarding Statement #2:He referenced Wilmer & Chein (2016) , which also presented correlational  (not causal) evidence linking screen use with heightened sensation-seeking and reward sensitivity. Dr. Chein emphasized: while some youth do demonstrate risk-taking behaviours associated with digital media use, the majority do not.  But who is most at risk? We don’t yet know.  What we do know is that it’s likely a smaller cohort  than many believe. Some special interest groups argue that if screen use increases vulnerability to risky behaviour, all  youth should spend less time online. However, Dr. Chein highlighted a paradox: “While digital media use has been going up, risky behaviours among youth have actually been going down.” This aligns with research we reference in our book Parenting In An Online World. Dr. Chein posed a critical question: “What if being riskier causes greater digital media use?” We call this the chicken vs. egg  dilemma. Is screen use the source of mental health issues, or is it a maladaptive coping mechanism  for underlying challenges like anxiety or depression? We believe—and research supports—that for many youth, the latter  is more accurate. Dr. Chein even suggested that for some teens, reducing screen time may increase risk behaviour. We agree. For some youth, screen use can help alleviate anxiety, stress, and depression , thereby supporting well-being and decreasing risk. It’s not how much time they’re online—it’s what they’re doing with that time. Yes, research shows that for some  youth, there are small correlations  between screen use and issues related to executive attention and reward control. But as Dr. Chein warned: “We need to be very cautious in making causal inferences from these observations.” Why? Because too often, the media, advocacy groups, and even some parents overgeneralize , triggering moral panic  not supported by research. Parents often reflect on their own childhoods: “When I was your age, I played outside all summer without a screen…” But today’s youth live in a different world. The iPhone launched in 2007 . This generation is the first to grow up in a fully digital world. Trying to apply past leisure norms  to the onlife world is largely irrelevant. As we share with parents: “When we express concerns about our children’s onlife experiences, we need to do so in a way that connects with where they are today, respects their intelligence, and recognizes their lived experience.” We’re not  advocating for unrestrained, free-range tech use. We’re advocating for balanced use lighthouse approach  of the internet, social media, online gaming, and other forms of digital technology. https://thewhitehatter.ca/blog/balancing-protection-and-empowerment-fostering-critical-thinking-responsible-onlife-behaviour-in-our-kids/   The Power of Three The concept of three is deeply rooted in how humans understand and organize the world: Goldilocks and the Three Bears : too hot, too cold, just right Olympic medals : gold, silver, bronze Religious teachings : Father, Son, Holy Ghost Architecture : triangles are structurally the most stable shape Music theory : the third note adds harmony Game shows : pick between curtain #1, #2, or #3 Humans love choices—but not too many. Applying the Power of Three to Screen Activity Let’s gamify screen use for teens with these three categories: Social Use Messaging friends, using social media, playing games online Physical/Active Use Apps like Pokémon GO, Geocaching, Ring Fit—tech that gets youth moving Creative & Educational Use Coding, building websites, typing, watching documentaries, creating how-to videos or podcasts 🎧  Common Sense Media’s guide to kid-friendly podcasts Recommended Daily Screen Activity (Starting Point) Category Time Suggestion Creative & Educational 3 hours (+/-) Social 2 hours (+/-) Physical/Active 1 hour (+/-) That’s 6 hours of balanced screen use , where 4 hours are productive and 2 hours are for fun or connection (what we like to call “digital bubble gum.” ) Tech isn’t bad—it’s how it’s used. Decompression is essential, especially during COVID, but tech should not be used as a digital pacifier or babysitter. Using the Power of Three to Build a Routine If your child knows they get up to six hours of tech time , and sometimes more with permission, they’re more likely to embrace a balanced onlife approach . Assuming teens are awake ~12 hours a day, they still have 6+ hours  for: Tech-free meals Completing chores before screen use Family time: games, sports, outdoor walks, or movie nights Learning new skills (guitar, painting, skateboarding) You can break screen time across the day—for example, 1 hour of creative use in the morning, 1 in the afternoon, and 1 in the evening. The goal: flexibility with balance. Livingstone’s Five Balance Questions Dr. Sonia Livingstone says if you can answer yes  to these five questions, your child likely has healthy screen habits: Is my child physically healthy and sleeping enough? Is my child socially connected (in any form)? Is my child achieving goals at school? Is my child pursuing hobbies or interests? Is my child having fun and learning from digital media? Resources for Balanced Screen Use Typing: Typing Club Sense-Lang Active Apps: Ring Fit Adventure Pokémon GO Geocaching (Apple) Geocaching (Android) You Can’t Detox From a Device So-called “digital detox”  programs have gained traction, charging $50 to thousands of dollars. But let’s be clear: You can’t detox  from a device. A detox refers to removing a toxic substance.  Technology is not a substance. “Digital detox” is a fear-based  term designed to market programs , not solve problems. No quality, peer-reviewed research  proves these detoxes have long-term benefits. Instead of detoxing, aim to educate and mentor  balanced digital behaviour. https://thewhitehatter.ca/blog/do-digital-detox-programs-work-what-does-the-research-have-to-say/   Try a Digital Sabbatical A digital sabbatical  can help restore balance. A 2022 study found: “Taking a one-week break from social media can lead to improvements in well-being, depression, and anxiety.”🔗  Study link They emphasized the effect was short-term . But taking 2–3 sabbaticals a year as a family could help recalibrate tech habits  and enhance awareness of onlife balance. Final Thoughts Teaching your child onlife balance isn’t about restrictions—it’s about guidance, conversation, and modelling.  By framing screen use through the Power of Three, you can support your child in developing healthy tech habits that respect both their world and yours

GET TECHNOLOGY OUT OF THE BEDROOM Get Technology Out Of The Bedroom The number one thing a parent or caregiver can do to help reduce the onlife risks to our teens, get any device that can connect to the internet out of their bedrooms.  This includes smart TVs, computers, laptops, gaming consoles, and smartphones. All these devices allow a user to communicate with others online. Many parents are unaware that gaming consoles allow access to text-based and voice-based communication with others when connected to the internet. A second reason not to allow tech access in the bedroom, sleep deprivation issues. The current teen sleep recommendations from the Canadian Pediatrics Association; for youth between 6-12yrs,  9-12hrs of sleep, and for teens between 13-18yrs, 8-10hrs of sleep. For perspective, we decided to ask our 6,754 Instagram followers, who are mostly teens, for their input on tech in the bedroom. We asked them to answer 4 basic questions, and within a 24-hour period, over 700 teens replied. Here are the results: “Do you sleep with your phone in your bedroom?” 734 teens replied: 575 said yes (78%) 159 said no (22%) “Do you answer messages on your phone that come through during the night?” 728 replies: 195 said yes (27%) 533 said no (73%) “Do you text at night in your bedroom with your cellphone?” 530 replies: 244 said yes (46%) 286 said no (54%) “Where do you keep your phone when you sleep?” 303 replies: 94 (31%): Bedside table/surface near the head of the bed 55 (18%): Another side of the room on a shelf or desk 52 (17%): Under the pillow, in bed, in hand 23 (7%): On the floor by/under bed 79 (26%): Another part of the house, including the family room, kitchen, or parent’s bedroom Based on the self-reported statistics mentioned above, the message from teenagers is clear: the vast majority (78%) sleep with their phones in their rooms, and more than half (55%) keep their phones within arm's reach at bedtime. Additionally, half of the respondents (50%) reported texting on their phones while in bed at night. MediaSmarts Canada found in their research that 80% of youth in grades 4-11 keep their phones in their bedrooms at night, which can reduce sleep quality https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9643910/  This is just not a North American challenge, a recent 2022 study  https://bit.ly/3JTehZk  out of Australia found that: “A study of 250,000 Australian kids found 28 percent of eight to 11-year-olds, 57 percent of 12 to 14-year-olds, and 80 percent of those aged 15 and over send and receive messages and calls between 10pm and 6am at least once a week." Parent Tip: One reason to get cellphones, computers, and gaming devices out of the bedroom – Notifications such as text and status alerts on a smartphone, or computer, whether audio or vibrations, can disrupt sleep and wake children and teens up during the night. This can lead to being overly tired throughout the day. In fact MediaSmarts Canada found that 29% of teens are awakened by cellp[hone notifications at night. https://mediasmarts.ca/teacher-resources/screen-time-well-being-fact-sheet Technology, Sleep, and Our Children: Hard to believe that in 1597, Shakespeare wrote in a play (Henry IV, Part II, Scene 1) “Oh Sleep, Oh Gentle Sleep! Natures Soft Nurse” Even back in 1597, people knew how important sleep was when it came to personal health. Good sleep is important for our youth because: It’s energy for the brain, which aids in learning, increases alertness, and helps memory. It’s a biological necessity that allows us to perform effectively and safely. It’s a developmental necessity for brain growth and maturation, and It’s vital to our emotional, psychological, physical, and social wellbeing. While some parents attribute their teenagers' lack of sleep to technology, sleep experts have recognized teen sleep deprivation as a concern well before the widespread use of smartphones and computers. Numerous studies have shown that school start times, along with athletics and homework, are primarily responsible. In fact, as early as 2014, the American Academy of Pediatrics had labeled the issue of tired teenagers as a "public health concern." Now has technology compounded sleep concerns? Absolutely, in fact, in 2017 the CEO of Netflix, Reed Hastings, stated, “Our biggest rivals aren’t Amazon, YouTube, or even traditional broadcasters, our need of sleep is actually our main barrier to growth” Thus why they create techniques such as infinite scrolling on platforms like TikTok or Instagram, and autoplay on Netflix are all behavioural techniques designed to keep our attention in an attempt to bypass the need for sleep. Another trick that Netflix uses – have you noticed that they no longer release one episode at a time, they now release shows as a whole series at once which again promotes binge-watching. Parent Tip: There is significant research to show us that there is a correlation between sleep deprivation and inhibited learning and being able to self-regulate emotions. In 2015 Stanford Children’s Health Sleep Center has identified that the lack of sleep in our kids leads to: Inability to concentrate Poor grades Aggressiveness and delinquency Drowsy-driving incidents Anxiety, and Depression In 2021, the “Adolescent Brain Cognitive Development Study,  https://bit.ly/3xqmDCV   authored by Dr. Caterina Stamoulis stated: “Preteens’ brain circuits are rapidly maturing, particularly those supporting higher-level thought processes like decision-making, problem-solving, and the ability to process and integrate information from the outside world. We show that inadequate sleep could have enormous implications for cognitive and mental health for individual children and at the population level.” This study, that was spearheaded by Boston Children’s Sleep Center,  reported out: Shorter sleep durations are associated with less efficient, flexible, and resilient brain networks, and Detrimental effects were widespread, from individual regions of the brain to large-scale circuits and the entire brain Dr. Stamoulis further stated: “ The network abnormalities we identified can potentially lead to deficits in multiple cognitive processes, including attention, reward, emotional regulation, memory, and the ability to plan, coordinate, and control actions and behaviours” As author Dr Delaney Ruston stated in her book, “Parenting In The Screen Age”: “The data is irrefutable.  When youth get adequate sleep, it helps prevent problems with mood, obesity, risk-taking behaviours, academics, substance abuse, and mental health” For those of you who have a child who is involved in athletics, here's a great 2019 study that looked at professional basketball players that you can share with them.  The study found that the late night use of social media by players, had a negative correlational  effect on game performance the next day https://pubmed.ncbi.nlm.nih.gov/30670169/  How Much Sleep Is Needed According to the Canadian Pediatrics Association, youth between 6-12yrs require between 9-12hrs of good sleep, while youth between 9-18yrs require between 8-10hrs of good sleep.  The challenge according to sleep expert Dr. Wendy Torxel, adolescents have a biological clock that disposes them to want to sleep later and wake up later. In other words, our kids are night owls by biological design. Blue Light In 2015, a Harvard Study on how portable light-emitting devices, such as cell phones and computers, affect sleep patterns reported out: “We found that the use of these devices before bedtime prolongs the time it takes to fall asleep, delays the circadian clock, suppresses levels of the sleep-promoting hormone melatonin, reduces the amount, and delays the timing of REM sleep, and reduces alertness the following morning. The use of light-emitting devices immediately before bedtime also increases alertness at that time, which may lead users to delay bedtime at home. Overall, we found that the use of portable light-emitting devices immediately before bedtime has biological effects that may perpetuate sleep deficiency and disrupt circadian rhythms, both of which can have adverse impacts on performance, health, and safety.” The Harvard researchers attributed the disruption of the circadian rhythms which affects the release of melatonin, the drug that helps govern sleep, on the blue light that comes from electronic devices as the culprit. Further, the research found that 6.5hrs of “continual” exposure to blue-light could shift circadian rhythms as much as 3 hours. Although the Harvard study is often cited as a reason why not to allow teens to have access to screens before bedtime, it was a little unrealistic given that they used 6.5hrs of  continual  blue light exposure as a benchmark. However, in a 2016 peer-reviewed study  https://bit.ly/3ziof12  the researchers found: “Use of blue light LED smartphones at night may negatively influence sleep and commission errors, while it may not be enough to lead to significant changes in serum melatonin and cortisol levels” In another 2021 peer-reviewed study  https://bit.ly/3zpsUyn  the researchers found: “This review paper shows that there is no consistent evidence on the effects of RF-EMF on the secretion of melatonin and Cortisol” In yet another 2021 peer-reviewed study  https://bit.ly/2XwPCqN  the researchers found: “Across our full study sample, there were no differences in sleep outcomes attributed to nightshift mode” “The research suggests blue light may not be enemy number one when it comes to sleep quality” “data showed that the only people who had better sleep outcomes were those that stayed away from screens entirely before bed” Or how about this 2016 peer-reviewed study published in PLOS One  https://bit.ly/3s1mzFS  where they found: “Screen-time is associated with poor sleep.  These findings cannot support the conclusion on causation.  Effect-cause remains a possibility: poor sleep may lead to increased screen-time.  However, exposure to smartphone screens, particularly around bedtime, may negatively impact sleep” Now In 2019,  Dr. Amy Orben and Dr. Andrew Przybylski with Oxford University released a study on this issue surrounding sleep and digital devices  https://bit.ly/2Zl44A7  and reported out: “We found little evidence for substantial negative associations between digital-screen engagement—measured throughout the day or particularly before bedtime—and adolescent well-being.” This study went further and stated: “The findings suggest that the relationship between sleep and screen use in children is extremely modest. Every hour of screen time was related to 3 to 8 fewer minutes of sleep” In this  2019 study, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6814154/ researchers found:  "it would require light levels of about 1,000-2,000 lux (a measure of the intensity of light) to have a significant impact to interfere with the production of melatonin to affect our sleep. Device screens emit only about 80-100 lux. At the other end of the scale, natural sunlight on a sunny day provides about 100,000 lux " Update June 2024: 2024 Oxford study conducted by Dr Michael Gradisar found that blue light from screens did not disrupts sleep and revealed that the effects of blue light from screens on sleep are minimal and often overstated. As Dr Gradisar stated, "Screen time before bed is often blamed for sleep problems, but our findings show they are not the main contributors." https://www.sciencedirect.com/science/article/pii/S1087079224000376 So How Is Technology Affecting Sleep? There are several newer studies that are drawing a strong correlation between using technology right up to the point of bedtime, and the impact it has on extending the time it takes for a teen to reach deep sleep. In a 2019 peer-reviewed study  https://bit.ly/3ArKy5L  of 11,872 teens between the ages of 13-15yrs, researchers found: “The findings indicate statistically and practically significant association between social media use and sleep patterns, particularly late sleep onset” In a 2016  peer-reviewed study  https://bit.ly/3EwbQui  they found: “exposure to smartphone screens, particularly around bedtime, may negatively impact sleep” Research is starting to show us that youth who are on their device right up to the point where they are putting their heads to the pillow, have not allowed their brains time to de-compress which can have a negative effect on the onset of deep sleep. As a comparison, how many of you who are reading this book have gone to bed with something on your mind that you need to get done the next day, and you just can’t get it off your mind. This results in trouble falling asleep and/or having a good night’s sleep. Why, because your brain is fully engaged and switched on to what needs to get done the next day. When youth are on their device right up to the point of bedtime, their brains are still fully engaged in what they were doing online. In fact, in a 2019 peer-reviewed study  https://bit.ly/3hMUlvS  the researchers found: “Adolescents’ nighttime social media use was driven by concerns over negative consequences for real-world relationships if they disconnected (often reporting delayed bedtimes, insufficient sleep, and daytime tiredness). These concerns included the risk of offline peer exclusion from missing out on online interactions and the fear of social disapproval from violating norms around online availability and prompt responses.” In a 2022 peer-reviewed study https://bit.ly/3NkgWhT researches found: "The results suggest that worry and FoMO may potentially affect sleep quality by increasing cognitive pre-sleep arousal and nighttime social media. A possible explanation for these findings is that nighttime social media might be used as a strategy to cope with aversive cognitive states. These conclusions may contribute to improving sleep intervention in this population." Given that the research in this specific area is evolving, we always like to error on the side of caution. Our recommendation, based upon current research to date; we should not allow teens to have access to their phones, or any other digital screen technology, a minimum of one hour before going to bed. Often in our presentation, we will hear teens say that they need their phone in their room because they use it as an alarm clock. Here’s an easy fix to overcome this comment, buy them an alarm clock. The one that we recommend is the “Sonic Bomb”  https://www.sonicalert.com/alarm-clocks This clock uses a 113-decibel alarm, bright blinking LED lights and a remote bed shaker that vibrates the bed when the alarm goes off. Now is your teen going to be angry that you will no longer allow them to have technology in their bedroom at night? YES, oh well, that is what makes us parents, and sometimes we parent have to say and do things that our kids are not going to like. That’s what makes us parents. As a friend and family counselor Ginger Henderson stated: “When it comes to online parenting, sometimes being a child’s best friend often only enables less than desirable online behavior. Remember, enabling can often equal damaging behavior. Be your child’s best parent and not their best friend, there is a difference.” Parent Tip: We recommend that these devices should be stored and docked in the parent’s bedroom at night, rather than a public place like the kitchen, where they can also be charged. There are a number of phone charging stations that are available on Amazon to meet your family’s specific needs  https://amzn.to/3kosROZ . Make sure that the devices are turned off while charging in your room so that you are not disturbed by notifications that we guarantee these devices will receive at night! Can Blue Light Harm Our Eyes In 2018, researchers at the University of Toledo released a study called, “Blue light Excited Retinal Intercepts Cellular Signaling”.  In this study, researchers reported that extended periods of blue light could cause damage to our eyes. When this hit the media, it was pointed to by many parents as another reason why cellphones were bad from a health and wellness standpoint.  In fact, the eyeglass industry really latched onto this study to help support the sales of blue-filter lenses that were advertised would protect the eyes from the damaging effects of blue light. What was not reported in the media, the study was an animal study and used concentrated blue light that was focused on a forced open eye of the animal over an extended period of time. Dr. David Ramsey ,  Director of Ophthalmic Research at the Lahey Hospital & Medical Center, and one of the leading experts on the effects of blue light to the human eye, wrote an article called, “Will blue light from electronic devices increase my risk of macular degeneration and blindness?”  Here’s what Dr. Ramsey stated: “Blue light from electronic devices is not going to increase the risk of macular degeneration or harm any other part of the eye.” Dr Raj Maturi, the clinical spokesperson for the American Academy of Ophthalmology stated in a 2023 CNEY interview: "During the day, you get 10 times as much blue light from the sun as you do from your computer screen,  Our bodies have evolved to deal with this light" In 2019, a CBC Marketplace interviewed well respect medical experts who echoed Dr. Ramsey’s statement  https://www.youtube.com/watch?v=NkJY9bgLyBE So, does the low-intensity blue light from cellphones and computers cause damage to the human eye, the best experts and studies say no.  Do we use a blue filter in our prescription glasses? NO, we do not, given the most current 2023 research does not support the fact that such glasses/lenses have any effect on reducing eyestrain associated with computer use or on improving sleep quality and retinal health. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013244.pub2/full However, we have adopted the American Academy of Ophthalmology 20-20-20 rules. Every 20 minutes of sitting in front of a screen, take a 20-second break, and focus on an object that is about 20 feet away. This will help to reduce dry eye, blurred vision, headaches, migraines, and sore necks all of which have been identified by ophthalmologists as a direct result of focusing too long on a screen. Parent Tip: Teach your kids who use technology, especially gamers, about the 20-20-20 rules.  Also, don’t be sucked into purchasing very expensive blue-light lenses thinking that they will prevent eye damage because of computer or phone use. For iPhone users, Apple has introduced a feature they call "Screen Distance" to help reduce eye strain when using the phone. The Screen Distance function within Screen Time utilizes the TrueDepth camera (on compatible models)—the very same camera that enables Face ID—to identify instances when you're holding an iPhone or iPad closer than 12 inches for a prolonged period. It then prompts you to adjust your device's distance accordingly. To access and active this feature: Open "settings" Open "screen time" Scroll down and click on "Screen Distance" Turn "Screen Distance On" **** Update August 2024 **** A recent 2024 study has highlighted the four main reasons why using technology in the evening can lead to sleep deprivation. https://www.sciencedirect.com/science/article/pii/S1087079224000376?via%3Dihub#bib25 Here’s a breakdown of the findings and what they mean for you and your family: Blue Light:  It is often believed that blue light from screens reduces melatonin production and delays sleep. However, recent research shows that the levels of blue light from devices have minimal if any, impact on melatonin and sleep. Stimulation:  Technology can be mentally and emotionally stimulating, which can make it harder to fall asleep. The effect of tech-related stimulation varies from person to person. Some might find certain tech activities calming (like reading an e-book), while others find them too stimulating (like online gaming), making it harder to sleep. This variation is especially notable among teens. Disruptions:  Notifications and sounds from devices can wake us up during the night. According to the study, 43% of adolescents reported being woken up at night by incoming text messages at least once a month, with 11% being woken at least once per week. The study supports the notion that technology directly interrupts sleep after its onset. With the increasing 24-hour usage of smartphones, these nighttime interruptions have risen considerably. A recent analysis revealed that over 70% of youth sent at least one text message between 10 p.m. and 6 a.m. in a week. This demonstrates how commonly individuals keep their phones close by overnight, leaving ringers on and regularly checking notifications during sleep. Sleep Displacement/Delayed Bedtime:  Using technology, especially in bed, can push back the time we start trying to fall asleep by about an hour. The concept of sleep displacement suggests that “time spent using technology leads to later bedtimes and overall shorter sleep duration, as technology use replaces time that might otherwise have been spent sleeping.” This new research indicates that  sleep disruptions  and  sleep displacement  are more significant issues than previously thought. Teens who leave their phones on at night have more trouble sleeping compared to those who turn them off. Many teens send texts late at night, which affects their sleep, and using devices in bed can delay sleep by over an hour. The study also notes a two-way effect—technology use can impact sleep, but people with sleep issues might also turn to technology to help them fall asleep and this will differ from teen to teen. Technology and Sleep Takeaways for Parents: Based upon the best sleep research to date, here’s what we recommend:cc Limit screen time to 1 hour before bedtime – an exception could be an e-reader. Keep technology out of the bedroom. We want to condition that a bedroom is a place for sleep. Although blue light is not as big of a health issue as is often touted by some, you can c cchange screen illumination on your device which is often called “night mode”. Create a sleep structure – during COVID this has been a challenge. Start thinking about aligning teen sleep patterns sooner than later before the start of a new school year. Remember, youth need between 8-10 hours of good restorative sleep Get active/physical (outside if possible) this can promote good sleep. Be a good role model when it comes to your use of technology and sleep health. Fire Safety Concerns: Owners of cell phones should refrain from placing a device, power adapter, or wireless charger under a blanket, pillow, or against your body while it is connected to a power source or when sleeping, given it could cause skin burns or even a fire. Ensure that your phone, power adapter, and any wireless charger are used or charged in well-ventilated spaces. https://support.apple.com/en-gb/guide/iphone/iph301fc905/ios Parent Tip: Another important reason to keep cellphones, computers, gaming consoles, and any other internet-connected devices out of the bedroom. In our experience, online dangers such as sexual predation and exploitation typically occur when youth or teens are in their bedrooms, usually at night, using a device without parental supervision. Removing internet-connected devices from bedrooms won’t solve every issue—but it’s one of the most powerful and protective decisions  you can make as a parent. It safeguards your child’s: Sleep quality Mental and physical health Online safety Digital habits Family connection Let’s protect sleep in the digital age. Unplug bedrooms. Power up well-being.

Caveat - This blog article is written based on the 655,000 youth and teens that we have presented to and have interacted with both offline and online. In discussions about technology and its impact on our children, we often hear one-sided narratives primarily from adults that are either a celebration of its endless potential, or a condemnation of its pitfalls. However, when we engage directly with teens in our programs about their use of technology, a striking and refreshing insight emerges, many of them approach the topic with a sense of balance, acknowledging both the positives and negatives. This balanced perspective is a vital reminder for parents, caregivers, educators, and legislatures that if we want to guide our children effectively, we must start by listening to them. In our conversations with youth and teens, it’s clear they are not oblivious to the risks of technology. They understand the dangers of cyberbullying, overuse, and privacy breaches to name a few. At the same time, they recognize and appreciate the benefits of technology which include access to information, opportunities for creativity, and ways to connect with others meaningfully. One teen summarized this duality by stating to us: “Technology and social media is a tool, and how we use it determines whether it’s helpful or harmful.” - YUP! This nuanced understanding is often missing from adult-led debates about technology. Many teens feel that as a group they are unfairly painted by “some” adults as either hopelessly addicted, increasingly anxious, depressed and suicidal, or incapable of managing their online presence responsibly because of their use of technology. Teens have shared with us that they understand that for vulnerable youth, social media can sometimes make those vulnerabilities more intense. But what they really want to know about is the “why”. Why are these vulnerabilities there, and what can be done to help reduce these vulnerabilities online with those who are most vulnerable? At the same time, teens also recognize and share with us that social media and technology can be incredibly empowering, amplifying positive experiences and helping them build confidence and agency which they find most parents and caregivers do not understand or acknowledge.  The phrase “Nothing about us without us” captures an important truth; decisions about technology that impact teens should include their voices. Too often, adults make sweeping decisions about the use of smartphones, social media, or digital tools in the home, or at school, without consulting the very people these rules affect most, the teens themselves. This exclusion not only fuels frustration among young people, but also misses an opportunity to tap into their unique perspectives. Including teens in conversations about technology fosters trust, collaboration, and solutions that resonate with their reality. Devorah Heitner, a leading expert in digital literacy and parenting, emphasizes the importance of giving teens “voice and choice” when it comes to technology. She argues that empowering young people to make decisions about their digital lives helps them develop the skills they need to navigate the online world responsibly. When teens feel heard and trusted, they are more likely to make thoughtful decisions. Conversely, when their voices are ignored, they may rebel against rigid rules or make impulsive choices out of frustration. To support teens in maintaining a balanced perspective with technology, parents, caregivers, educators, and even legislators can: 1/ Ask, Don’t Assume Engage your teen in open-ended conversations about their online experiences. Questions like “What do you like most about social media?” or “What do you think are the biggest challenges of being online?” can provide valuable insights, and open up lines of meaningful communication about their use of technology. 2/ Collaborate on Guidelines Instead of imposing strict rules, work with your teen to set boundaries that make sense for your individual family. For example, agree on device-free times or zones, like bedrooms and bathrooms, rather than banning technology outright. 3/ Acknowledge Their Expertise Teens are often more tech-savvy than some adults. Ask them to share what they know about new apps, platforms, online gaming, or trends. This not only validates their knowledge, but also creates opportunities for them to educate you as the parent, caregiver, or educator. 4/ Model Healthy Behaviour Show your teen what balanced tech use looks like. Avoid being glued to your phone during family time, and demonstrate the importance of taking breaks from screens. 5/ Encourage Critical Thinking Help your teen analyze the content they consume online. Discuss how algorithms work, how to spot misinformation, and the impact of their digital footprint. Teens today are growing up in a world where technology is woven into nearly every aspect of their lives. We find that most teens are navigating today’s onlife world with a balance and thoughtfulness that is often overlooked by many adults. Most understand both the risks and benefits of technology and social media, offering insights that challenge the stereotypes of them being either reckless or hopelessly dependent on their devices. By including teens in conversations about technology, parents, educators, and policymakers have the opportunity to build trust, foster collaboration, and create guidelines that resonate with the realities of young people’s lives. When we ask questions, collaborate on boundaries, and acknowledge their expertise, we empower teens to make informed, responsible decisions about their onlife world. The phrase “Nothing about us without us” serves as a vital reminder that decisions about technology should not exclude the voices of the very people these choices impact most - our kids. Teens are not just users of technology; they are participants in shaping its future. By listening to and learning from them, we can help them embrace technology’s potential while mitigating its risks, fostering a generation that uses digital tools responsibly and confidently. As parents and caregivers, we have a unique opportunity to support our children by listening to their perspectives, giving them a voice in decisions, and helping them make informed choices. By doing so, we empower them to use technology in ways that enhance their lives while minimizing its risks. After all, when it comes to technology and our teens, the goal should not be control, it should be collaboration! Digital Food For Thought The White Hatter Facts Not Fear, Facts Not Emotions, Enlighten Not Frighten, Know Tech Not No Tech

For decades, abstinence-based programs have been the go-to strategy to address various youth and teen societal challenges, from substance abuse to smoking and sexual health. Campaigns like "Just Say No to Drugs," anti-smoking abstinence messaging, and sex education programs promoting abstinence-only approaches were designed with the best intentions - to protect youth from harm. However, the results of these efforts have shown that abstinence-based messaging often falls short of its goals. Today, as conversations around technology use and teens escalate, we are witnessing a resurgence of abstinence-based messaging and campaigns - this time in the form of "delay access to cellphones and technology" and "ban social media for youth” until a certain age. Drawing from history, it is worth asking whether this strategy will succeed or whether it is destined to follow the same path of ineffectiveness. The D.A.R.E. program, widely implemented in the 1980s and 1990s, emphasized "Just Say No" as the cornerstone of its anti-drug abstinence based messaging. However, multiple studies found that D.A.R.E. had little to no long-term impact on reducing drug use among teens. (1)(2)(3)(4) Why? It ignored the complexities of peer pressure, curiosity, and the socio-economic factors that contribute to substance use. Simplifying the issue to a binary choice, either you abstain or you fail, did not equip teens with the critical thinking skills they needed to navigate real-world situations surrounding drug use. Similarly, early anti-smoking efforts often relied on scare tactics and abstinence-based approaches. Campaigns showed graphic images of diseased lungs and warned youth to "never start smoking." Yet, smoking rates among teens continued to rise during these campaigns. (5) It wasn’t until harm reduction strategies and education on long-term health consequences were implemented that smoking rates began to decline. Lastly, during the 1980s and 1990s, abstinence-only based sexual health programs became a central focus. These programs discouraged discussions about safer sex and condom use, often emphasizing moral judgment over practical education. The result? Higher rates of teen pregnancies and sexually transmitted infections in areas where abstinence-only education dominated. Comprehensive sex education harm reduction strategies, which acknowledged the realities of teen behaviour and provided harm-reduction tools, proved far more effective in reducing risks. (6)(7)(8) Today, we see the conversation around teens and technology echoing these past abstinence-based strategies. Messages like "delay access to cellphones" and "ban social media for youth" are gaining traction, driven by fears of screen addiction, mental health challenges, and exposure to harmful content. While “some” of the concerns are valid, the solution of abstinence, is unlikely to work for several reasons: Just as teens were naturally curious about drugs, smoking, and sex, they are equally curious about technology and social media. Completely banning or delaying access often backfires, leading to covert use or an inability to self-regulate when access is eventually granted. Abstinence from technology does not teach teens how to use it responsibly to create resilience. Instead, it delays their exposure to the very tools they will need to navigate adulthood. In today’s onlife world, this can put them at a significant disadvantage. The allure of fitting in with peers remains a powerful motivator for teens. When most of their friends have smartphones or are on social media, abstinence can isolate them socially, leading to resentment and even rebellion. Just as "Just Say No" oversimplified drug use, abstinence-based cellphone campaigns reduce complex issues like screen use and online safety to a binary solution. This ignores the nuances of individual circumstances and the potential benefits technology can offer, such as educational tools, creative outlets, and social connections. History has shown us that age appropriate education and harm reduction are far more effective than abstinence based approaches. When it comes to cellphones and social media, teens, parents, caregivers, and educators here are some ideas for consideration: Help teens understand the benefits and risks of technology - something called digital literacy. Equip them with the skills to critically evaluate content, recognize online manipulation, and set healthy boundaries. (9)(10)(11) Teens learn from observing adults. Demonstrating balanced technology use in your own life sets a powerful example. (12)(13) Rather than an outright ban, introduce technology gradually with age-appropriate boundaries. For example, allow access to educational apps before social media. (14) Create an environment where teens feel comfortable discussing their online experiences, challenges, and questions. It’s not about how much time they spend online but how they spend that time. Encourage productive, creative, and educational uses of technology. (15) The lessons of history clearly demonstrate the limitations of abstinence-based approaches in addressing complex societal challenges, especially when it comes to youth and teens. Whether it was the ineffectiveness of "Just Say No" campaigns in reducing drug use, the failure of early anti-smoking efforts, or the unintended consequences of abstinence-only sex education, these strategies consistently fell short because they ignored the complexities of human behaviour, curiosity, and peer influence. As we face the growing concerns surrounding teens and technology, it is imperative that we do not repeat the mistakes of the past. Banning or delaying access to cellphones and social media may seem like a straightforward solution, but it risks alienating teens, stifling their ability to develop real-world skills, and oversimplifying the multifaceted issues at play - known as a Nirvana Fallacy. (16) Instead, we must embrace harm reduction and education as guiding principles. By fostering digital literacy, modelling balanced technology use, introducing age-appropriate technology and boundaries, and creating open channels for communication, we can equip teens with the tools and knowledge they need to navigate the digital world responsibly and safely. The goal is not to shield teens from technology but to prepare them for it. By focusing on how they engage with technology rather than simply restricting access, we empower them to thrive in an increasingly connected world. The abstinence-based messaging of the past failed because it sought to deny teen curiosity and oversimplified complex issues. As we confront new challenges with teens and technology, we must resist the urge to repeat those mistakes. Instead, let’s embrace strategies that educate, empower, and prepare our youth to thrive in an increasingly digital world. By learning from history, we can ensure a better future for the next generation. Digital Food For Thought The White Hatter Facts Not Fear, Facts Not Emotions, Enlighten Not Frighten, Know Tech Not No Tech References: 1/ https://psycnet.apa.org/record/1999-03346-017 2/ https://www.ojp.gov/pdffiles1/Digitization/152055NCJRS.pdf 3/ https://pmc.ncbi.nlm.nih.gov/articles/PMC1448384/ 4/ https://journals.sagepub.com/doi/abs/10.1177/0022427894031001001 5/ https://pmc.ncbi.nlm.nih.gov/articles/PMC1116786/ 6/ https://pubmed.ncbi.nlm.nih.gov/17885460/ 7/ https://www.jahonline.org/article/S1054-139X(17)30297-5/fulltext 8/ https://www.actioncanadashr.org/sites/default/files/2019-09/Action%20Canada_StateofSexEd_F%20-%20web%20version%20EN.pdf 9 / https://thewhitehatter.ca/blog/a-transformational-approach-to-parenting-in-todays-onlife-world/ 10/ https://thewhitehatter.ca/blog/embarking-on-the-onlife-journey-together-7-key-parenting-ingredients-to-strength-enhance-online-safety/ 11/ https://thewhitehatter.ca/blog/parenting-and-technology-lead-as-a-lighthouse-parent-instead-of-a-detached-helicopter-or-snowplow-parent/ 12/ https://thewhitehatter.ca/blog/are-parents-too-distracted-by-devices-how-our-technology-habits-impact-kids/ 13/ https://thewhitehatter.ca/blog/why-kids-struggle-to-connect-with-tech-distracted-parents/ 14/ https://thewhitehatter.ca/blog/the-analogy-of-riding-a-bike-when-it-comes-to-tech-integration-benchmarks-and-our-kiddos/ 15/ https://thewhitehatter.ca/blog/why-screen-value-is-more-important-than-screen-time/ 16/ https://thewhitehatter.ca/blog/the-nirvana-fallacy-examining-the-pitfalls-of-prohibiting-technology-use-by-youth-until-a-certain-age/