Strategies for keeping screen time under control

Children today spend a significant amount of time online, often engaging in activities like social media, gaming, watching videos, and doing schoolwork. The average screen time for children can vary widely, but many spend several hours daily on digital devices. While technology offers educational benefits and entertainment, excessive screen time can impact physical and mental health. It’s important for parents to monitor and set boundaries, encouraging balanced activities that include offline play, social interaction, and physical exercise. Finding a healthy balance helps children develop positive habits and reduces the risk of issues like sleep disturbances and decreased physical activity.

Here are two strategies for keeping screen time under control.

Time limits: Research shows that time limits can be effective if they are enforced. Setting effective screen time limits for children involves clear communication and consistent guidelines. Parents can establish specific time frames for different activities, like using educational apps or watching TV, and balance these with other important activities such as outdoor play, reading, and family time. Utilizing built-in parental controls on devices can help enforce these limits. Creating a family media plan that includes agreed-upon rules and consequences ensures everyone is on the same page. Additionally, leading by example and engaging in screen-free activities together encourages children to develop healthy habits and enjoy a variety of interests beyond the screen. When children are allowed online, be sure to cut off technology well before bedtime so everyone can calm down from the stimulation.

Location restrictions: Many parents choose to limit the locations in the home where their kids can use technology. Studies show that children often spend more time with family if they are using electronics in a central location of the home. The American Academy of Pediatrics recommends that parents do not allow televisions, computers, or video games in children’s bedrooms. The AAP also recommends that parents turn off the TV and cell phones during dinner time. Having a central location for charging all phones and devices is also a good idea. Plugging them in to charge at night in this station will also keep the temptation away from kids at night.

Did you know? Children and teens often lose significant amounts of sleep due to smartphone use, especially when devices are used late into the night. Research indicates that screen time, particularly before bed, can interfere with sleep by delaying the body’s natural sleep-wake cycle and reducing the production of melatonin, a hormone that regulates sleep. On average, children and teens may lose about 30 minutes to an hour of sleep per night due to smartphone use. This cumulative loss can lead to chronic sleep deprivation, affecting academic performance, mood, and overall health. Encouraging good sleep hygiene, such as setting a tech curfew and creating a screen-free bedroom environment, can help mitigate these effects.

Having a variety of other options as alternatives to screen time will prevent claims of “I’m bored!” or “What can we do?” Reading and physical activity are two great ways that your family can spend time together without screens. Set individual and family goals with a plan to celebrate after goals are reached. Parent involvement—from reading and being active to following similar time limits and restrictions—will show children that you value technology for its benefits, but also know that excessive amounts are too much of a good thing.