If you’re like most parents today, you’ve probably wondered: How much screen time is too much? Between TVs, computers and smartphones, all that time staring at screens can come at a cost. It can impact their eyesight, mental health, sleep and development. Learning how to reduce screen time can help mitigate those issues.
It’s possible to set screen limits for everyone in your house without making your home feel like a prison. Take simple, small, practical steps to reduce the time your family spends with electronic devices while (hopefully) keeping peace in the household.
If you are unsure how much screen time your child should have or need guidance on how to limit it, make an appointment with your child’s pediatrician or family medicine provider.
How to reduce screen time
Reducing screen time for kids doesn’t mean eliminating screens entirely. It’s about creating balance, making intentional choices and protecting their mental health. Taking some practical but intentional steps can help reduce screen time so that it feels natural rather than forced.
Know the guidelines
Let’s start with what the experts say. The American Academy of Pediatrics recommends that children aged 2 to 5 have no more than one hour of high-quality screen time per day. For older kids, it’s more about striking a balance. Their screen time shouldn’t interfere with sleep, physical activity or other healthy behaviors.
Set limits and be consistent
One of the most effective ways to reduce screen time is simple: set limits and stick to them. Create a daily schedule that includes specific times for screen use. For example, try allowing screen time only after homework is done and limit it to one hour. It helps to be clear and consistent so kids know exactly what to expect.
Use parental control features on tablets, smartphones and TVs to enforce these limits. Many devices now have built-in screen time limit tools that allow you to control which apps can be used and for how long.
Use alarm clocks instead of devices
A lot of kids use their tablets or phones as their alarm clocks, which means they start and end their day with screens. This habit can easily turn into a quick scroll through social media or a video binge first thing in the morning.
One easy change is to bring back the old-school alarm clock. Having a separate device for waking up (and not one connected to the internet) can help reduce the time spent on electronic devices, especially during those crucial moments of the day.
Create tech-free zones
One of the best habits you can establish is creating screen-free zones in your home. The dinner table, bedrooms and bathrooms are great places to start. When screens aren’t allowed in these areas, usage naturally decreases.
Designate certain areas for non-screen activities like reading, playing board games or doing crafts. Making these zones fun and engaging helps take the focus off what they’re missing and puts it on what they’re gaining.
Model healthy behavior
If you’re constantly on your phone or watching TV during your free time, you send the message that screens are your go-to for relaxation or boredom. Be mindful of the time you spend on screens, especially when you’re with your children.
Make it a family effort to reduce screen time. Try setting up “tech-free” hours for everyone in the house. Maybe that’s dinner time, an hour before bedtime or Sunday afternoons. When everyone’s in it together, it feels less like a punishment and more like a team effort.
Prioritize outdoor and offline activities
Replace screen time with engaging alternatives. Encourage your kids to spend their free time doing something active, whether that’s playing outside, riding bikes or joining a team. Offer fun offline options like puzzles, painting or building with Legos.
When children engage in hands-on activities, they’re less likely to ask for a tablet or TV. It may take some trial and error to find what excites them, but the payoff is worth it.
Schedule screen time at specific times
Rather than making screens available on demand, try scheduling screen time at specific times of the day. For example, allow 30 minutes of screen time after school or an hour on weekend mornings. This approach helps kids know when to expect screen time and can reduce arguments.
This is especially useful if you’re worried about screen time creeping into bedtime. Avoid screens at least an hour before bedtime, as the blue light emitted by devices can interfere with sleep. Instead, encourage calming bedtime routines like reading, storytelling or listening to soft music.
Be selective about TV
Watching TV isn’t inherently bad, but making mindful choices is important. Stick to educational or age-appropriate shows and watch together when you can. This allows you to talk about what your child sees and make it a shared experience.
Also, consider turning off autoplay features that automatically cue up the next episode. It’s easier to say “just one show” when the platform isn’t pushing more content.
Use screen time to teach, not just entertain
Screens aren’t going anywhere, and not all screen time is created equal. Use screen time as an opportunity to teach rather than just entertain. Educational games, language learning apps and virtual museum tours can provide positive uses of technology.
That said, even educational screen time should have a limit. The key is variety. Kids benefit from many different activities during the day, not just ones involving screens.
Talk about it
Have open conversations with your kids about screen time. Explain why reducing screen use is important and how it affects their mental health, sleep and energy. When kids understand the why, they’re more likely to cooperate.
You can even create a family media plan together. Sit down and decide the screen time rules, what exceptions are allowed and how you’ll all be held accountable. Giving kids a voice in the process makes them feel involved rather than controlled.
Start with small changes like using alarm clocks instead of phones, designating screen-free zones and setting screen time at specific times of the day.
How we can help
Knowing how much screen time is too much can be a fine line. Many children and adolescents use devices for school and homework, which add to the amount of time they use them for recreation. Make an appointment with your child’s pediatrician or family medicine provider if you need guidance on how to reduce screen time or if you’re concerned about their health as a result of too much.
Learn about the pediatric and family medicine services we offer at Bon Secours.
