Every year, we hear parents ask for the same recommendation over and over again: How to limit screen time.
It’s an important topic to discuss. Children, teens, and even adults are facing increasing rates of screen addiction, and it’s slowly destroying mental health across the country and the rest of the world.
Related Reading: Substance Abuse Services
Jump into our table of contents to uncover long-term solutions to chronic screen use.
Table of Contents
Why Is Limiting Screen Time So Important?
How to Limit Screen Time: 4 Tips to Follow
Should Parents Limit Screen Time? Pros and Cons
Find Support Through Therapy
Why Is Limiting Screen Time So Important?
We’ve identified three major reasons why limiting screen time is so important: health and wellness, social skills, and tech anxiety and addiction.
1. Health & Wellness
About 1 in 5 U.S. children are obese, according to the U.S. Centers for Disease Control and Prevention, and approximately 73% of adults are overweight or obese, according to a 2018 National Health and Nutrition Examination Survey.
While there are numerous factors for our society’s rampant weight gain, such as cheap, hyperprocessed foods, many stem from sedentary lifestyles stemming from watching screens.
Children ages 8–18 average 7.5 hours of screen time per day. Those are 7.5 hours that are commonly spent stationary and sitting down—without actively engaging major muscle groups.
Cutting down on screen time can lead to greater physical activity throughout the day.
Of course, the increased weight gain and decreased physical activity have ripple effects. Studies have shown unhealthy lifestyles may contribute to increased levels of depression, and mental health issues may lead to additional unhealthy choices.
Even eyesight is taking a hit from the overuse of screens. One study even found that every hour on screens raises the chance of nearsightedness. By 2050, nearly 40% of children and adults worldwide may be nearsighted!
2. Social Skills
When kids are chronically online or watching TV, they miss out on key developmental and social growth opportunities.
In fact, 20% of teachers say their students’ ability to make eye contact is poor. But the problems go much deeper. According to the National Social Anxiety Center:
- An increased number of children are unsure how to initiate or maintain conversations.
- Constantly seeing the idealized version of their friends’ lives on social media creates feelings of inadequacy and low self-worth.
- 1 in 4 teens experience cyberbullying, and 1 in 6 admit to committing cyberbullying.
3. Tech Anxiety and Addiction
Believe it or not, the late Apple co-founder and CEO Steve Jobs limited his kids’ screen time in the home, even saying he wouldn’t let them use an iPad.
While it’s difficult to diagnose screen addiction, there is some research to suggest that more than 35% of people have an internet addiction, and 50% of Americans believe they’re addicted to their phones.
Among children, increased screen time is often linked to:
- irritability and mood swings
- sleeplessness
- overstimulation
- anxiety and depression
- aggression and hyperactivity
Breaking the cycle of screen usage can gradually reduce these symptoms among your own children.
How to Limit Screen Time: 4 Tips to Follow
Now that we know the dangers of excessive phones, tablets, and computers, let’s explore a few ways to successfully limit screen time for your kids.
Important Note: This isn’t always a smooth transition. If your child already spends hours of each day watching TV or staring at a tablet, don’t expect limiting their screen time to be an easy endeavor. Your child may become combative, frustrated, and irritable as you eliminate time with their devices. Over time, however, the transition will become easier for everyone involved.
1. Start With A Conversation
Before you change passwords, set timers, or take devices away, start with a conversation.
Kids and teens are far more likely to cooperate when they understand the why behind a boundary. In fact, research in child development consistently shows that children respond better to collaborative rule-setting than authoritarian demands.
The American Academy of Pediatrics even recommends creating a Family Media Plan together rather than imposing rules without discussion.
When you sit down to talk, try to approach it with curiosity—not accusation.
Instead of saying, “You’re always on your phone” or “Video games are ruining your brain,” try one of these alternatives:
- “I’ve noticed you seem more tired lately. Do you think your phone use might be affecting your sleep?”
- “How do you feel after being online for a few hours—energized or drained?”
There’s a good reason to bring sleep into the discussion. Screen exposure—especially before bedtime—can delay melatonin release and reduce sleep quality. Even the blue light alone can shift the body’s internal clock. Teens who sleep less are at higher risk for anxiety, depression, and irritability.
You can also talk openly about mental health. Research published in the JAMA Network has found associations between heavy social media use and increased symptoms of depression in adolescents—particularly when usage exceeds three hours per day.
A productive conversation might include:
- What does healthy screen time look like for our family?
- When should screens be off-limits? (Meals? Bedrooms? After a certain hour?)
- What feels fair?
- What would help you stick to these limits?
When children feel heard, they’re more likely to participate in the solution. After all, you’re not just limiting screens; you’re teaching self-regulation, critical thinking, and body awareness.
And perhaps most importantly, model what you’re asking for. Kids are incredibly perceptive. If they see you scrolling during dinner or checking emails at 10 PM, they’ll notice.
2. Find Fun, Multi-Sensory Alternatives
There are many ways you and your child can enjoy engaging alternatives to screen time, especially if those activities offer multi-sensory experiences.
Some popular ideas to explore together:
- Creative pursuits like painting, building with Lego, or making sock puppets
- Tabletop games like Go Fish or Pictionary
- Science experiments, like building your own volcano
- Outdoor sports like soccer or biking
- Gardening or landscaping
Get your child involved in the ideation process so they can become equally excited about the change from spending so much time on their screens.
3. Use Screen Time As A Motivator—With Limitations
The problem with unlimited screen time is it can quickly become addictive. But by limiting screen time, you break the cycles of addiction and create healthier habits.
A few examples of how you might reward them for good behavior:
- “If you get out of bed the first time I wake you up, you can have 20 minutes of screen time after school.”
- “If you finish all of your homework before 7:00 PM every day this week, you can play video games for two hours on Friday night.”
- “If you try out for the soccer team this week, you can have 15 minutes of screen time that evening.”
Important Note: We’re not trying to feed the addiction. Instead, we’re recognizing the value of screen time in your child’s life, and creating opportunities for them to use their devices in a structured format.
4. Vacation (And Spend Time) Outdoors
Believe it or not, camping outdoors can have surprising health benefits. According to UCLA Health, time outside can:
- Boost your immune system
- Enhance cognitive function
- Improve heart health
- Promote better sleep
- Reduce stress
- Support mental health
- Stimulate physical activity
Plus, spending a few days away from the nearest electrical outlet gives your child time to discover the world beyond their devices.
Not surprisingly, summer camps that offer a “tech detox” are also growing in popularity. As you might guess, these camps are just like classic sleep-away camps—with a special emphasis on eliminating screen time for your child’s entire stay.
The idea here is simple: Get the screens out of their hands, and expose them to fun and interesting alternative pastimes.
And, of course, this doesn’t have to be a summer-only activity.
As a society, we’ve seen an uptick in angry homeowners shooing away kids on bikes and skateboards even when they’re on public grounds, and it’s led to rampant frustration among kids who’d rather resign themselves to staying indoors.
Become part of the solution. Work with your kids to identify safe locations for outdoor activities, like the nearest skatepark, the safest hiking trails, and the most accessible playground.
If your kids are young enough to need an adult presence, schedule time to visit these locations with them—and consider joining in the fun!
Should Parents Limit Screen Time? Pros and Cons
If you’re torn between whether limiting screen time is the right thing to do as a parent, here are some of the pros and cons to consider:
Pros of Limiting Screen Time
- 1. Limiting screen time creates opportunities to explore new hobbies and interests.
- Limiting screen time creates more opportunities for physical movement outdoors, leading to healthier lifestyles.
- Limiting screen time encourages more social play and interaction, which can elevate social skills and personal growth.
- Limiting screen time reduces the chances of falling victim to cyber crimes and cyberbullying.
Cons of Limiting Screen Time
- Many schools require screen time for homework and studying.
- Many careers require a deep understanding of computers and technology, and limiting screen time could limit potential future growth.
- Many of your children’s peers are engaged in online games and activities, and limiting screen time may reduce their opportunities to interact with friends.
Bottom Line: It’s All About Balance
We live in a complicated world where schools and jobs increasingly require screen time for full participation, so it’s understandably difficult to eliminate devices from your child’s life.
However, you can help strike a healthy balance where screen time is limited to avoid forming harmful addictions.
Find Support Through Therapy
If you or your child is struggling with screen time, contact us. We can arrange either individual sessions or family therapy sessions to help develop new skills and communication to break the cycle of device overuse.