SALT LAKE CITY — Americans spend over 22 hours a week online. Nearly 18 of those hours are spent on their home internet, according to the University of Southern California's latest report on our digital future.

This means you're more likely to use the internet at home than any other place.

But are you spending even a fraction of that time making sure your online connection is private and secure? Do you even want your family to be spending that much time online?

Pete Ashdown, CEO of local internet service provider XMission, has five recommendations for families who want to protect their privacy and security as well as find a better screen time balance.

Use passphrases

“The first thing I recommend to everyone is, instead of using passwords, use passphrases,” Ashdown said.

A password is usually just a bunch of random characters or a single word. A passphrase is a string of words. For example, you may use "hotdog74" as your password, but "Ilovetoeathotdogsonthebeachwith74packetsofmustard" as a passphrase.

A passphrase is often longer than a password, which better protects the user — and it's easier to remember.

8 tips for creating better passwords (and actually remembering them all)

Tip No. 1: Stop using the same password for everything!!!

Find the best wireless network hardware

The router is the center hardware of a home wireless network. It joins multiple networks together and moves traffic on the internet.

“There are some really good wireless network hardware these days,” Ashdown said. “I use one at my house called AmpliFi. It allows me to set time limits on my kid’s devices and allows me to set up a guest network separate from my own network.”

AmpliFi is part of a new type of hardware called a mesh Wi-Fi system. This system relies on multiple nodes placed around the house that transmit across the entire home and share the same password. Having multiple nodes around the house helps prevent internet dead zones in areas of your home that the router can't quite reach.

Other popular mesh Wi-Fi systems include products from Netgear and Linksys.

Get two-factor authentication

Two-factor authentication confirms the identity of the user using two different methods before granting access. This can be a PIN number plus a bank card at an ATM or a security question plus a password.

Two-factor authentication can also be set up through different apps. Both Google and Microsoft have free authenticator apps available for mobile devices.

Pete Ashdown advises families to “turn (two-factor authentication) on. What it essentially does is that, if somebody steals your password, they still can’t get access to your account unless they have the app that generates the code,” he said.

Free and low-tech ways to up your security online

Cybercrime encompasses so much: hacking, malware, identity theft, drained bank accounts and more. The good news is you don’t have to quit the internet to avoid all those situations. There are several free and really low-tech ways we can improve our cybersecurity.

Video game controls

Unfortunately, many video game and console manufacturers do not provide a high level of parental control, Ashdown said. This means parents and caregivers have to be extra vigilant to limit content and screen time.

“I wish it was better,” he added. “Nintendo has taken the most advanced steps with their Switch."

Parental controls can be set on the Nintendo Switch system or through the Nintendo Switch Parental Controls app where parents can also set time limits.

"Apple is getting a little bit better. The iPhones and iPads have pretty good auditing and controls on time. … Windows, I have not seen anything," Ashdown said.

Be aware

Digital spring-cleaning: Is your personal information secure?

The phrase “spring cleaning” is more likely to invoke images of sponges and vinegar than emails and cloud storage. But experts say we should all consider a “digital declutter” this spring.

Parents and caregivers have the most important role in protecting themselves and their children on the internet, Ashdown believes.

“Even before all these packages of software that allow people to restrict remotely, I recommend people to take an active role,” he said.

Parents can set filters on home networks, but no filter is perfect, and outside of that network, a child may come across anything online. Ashdown recommends, “being aware of what’s going on and doing an audit of their phones.”

Mozilla Foundation and Common Sense Media have ratings for software, gadgets, websites and more that can help parents know what’s out there.

Ultimately, communicating regularly with your child will provide better protection than any piece of hardware.

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