Tips for Managing Screen Time and the Benefits of Unplugging

By Gretchen Hunter, PhD, Pediatric Neuropsychologist

While technology can offer incredible opportunities for learning, creativity, and connection, excessive screen use can negatively affect a child’s mental health, sleep, behavior, and development. Recent guidance from the American Academy of Pediatrics (AAP), Centers for Disease Control and Prevention (CDC), and the American Psychological Association (APA) emphasizes the importance of intentional media use and balanced routines for children and adolescents.

Understanding the Risks of Excessive Screen Time

Children and teens aged 8–18 spend over 7 hours daily on screens for entertainment, not including educational use (CDC, 2023).

Over 50% of teens report feeling addicted to their phones, and nearly two-thirds of parents are concerned about the amount of time their children spend online (APA, 2023).

Excessive screen time is associated with increased anxiety, depression, poor sleep, lower academic achievement, and delayed social skills.

Signs of problematic screen use may include:

• Withdrawal from in-person interactions
• Irritability or distress when not using a device
• Avoidance of responsibilities
• Changes in sleep or appetite
• Increased anxiety, inattention, or poor emotion regulation

General Guidelines for Screen Time 

The AAP recommends:

• Age 0–18 months: Avoid screen media other than video chatting.
• 18–24 months: Limit use to high-quality programming and co-view with a caregiver.
• 2–5 years: No more than 1 hour per day of high-quality content, co-viewed and discussed.
• 6+ years: Place consistent limits on time, content, and screen-free zones (e.g., meals, bedrooms).

Instead of strict time limits, focus on quality, balance, and communication.

Age-Specific Tips for Healthy Screen Use

Infants and Toddlers (0–2 years)

• Avoid passive screen use. Face-to-face interaction is vital for brain development.
• If video chatting with relatives, engage with your child during the call.

Preschoolers (3–5 years)

• Choose slow-paced, educational programs.
• Watch together and talk about what your child sees.
• Offer alternatives like outdoor play, music, building blocks, or pretend play.

School-Age Children (6–12 years)

• Create a daily schedule including homework, chores, free play, and screen use.
• Use a Family Media Plan to set rules and expectations.
• Model healthy habits and research app quality.
• Co-watch and co-play to foster discussion and shared values.

Preteens and Teens (13–18 years)

• Revisit and revise media contracts as your child matures.
• Discuss online safety, privacy, and digital citizenship.
• Foster trust instead of over-monitoring.
• Encourage screen use for enrichment.
• Enforce unplugging at least one hour before bedtime.

Tips for All Ages

• Prioritize screen-free zones: bedrooms, mealtimes, car rides.
• Practice co-viewing and co-playing.
• Avoid using screens as primary rewards or punishments.
• Offer alternative reinforcers.
• Teach emotion regulation, boredom tolerance, and in-person social skills.

Final Thoughts

While it’s not realistic to eliminate screen time, it is possible to promote a healthy balance. Be consistent with expectations, open in your communication, and collaborative when making changes. Helping kids learn to self-regulate their screen use is one of the best things we can do to support their mental, emotional, and physical development in a digital age.

Supporting the Transition Back to School

As summer winds down and children prepare to return to school, it’s important to re-establish healthy routines and screen habits. Long, unstructured summer days often bring more recreational screen use, and adjusting to academic schedules can be a challenge.

Here are several ways to support a smoother transition:

• Gradually reintroduce earlier bedtimes and consistent wake-up times, at least 1–2 weeks before school starts.
• Shift screen time toward more educational or structured content to help re-engage cognitive routines.
• Reinforce screen-free routines in the morning and before bed to support healthy sleep hygiene.
• Encourage offline activities such as reading, puzzles, drawing, or outdoor play to re-balance daily structure.
• Review your Family Media Plan together and adjust expectations for school-year routines, including homework zones, screen limits on school nights, and device-free meals.
• Talk with your child about their goals for the new school year and how screen use can support—not interfere with—those goals.

By gradually shifting from summer habits to school-friendly routines, children and teens are more likely to feel prepared, rested, and focused.

Need Support? We’re Here to Help.
Our team of licensed child psychologists and experienced counselors is here to support your child’s emotional well-being and development. Whether you’re navigating behavioral challenges, anxiety, or parenting concerns, we offer compassionate, expert guidance tailored to your family’s needs. Contact us today to learn more or schedule a consultation.