Screen-based technologies have become part of our everyday world, and it can often feel like we’re swimming against a powerful tide of smartphones, televisions, computers, gaming devices, and more. While technology allows us to communicate with loved ones, complete job duties, pay bills, keep up with the news, and entertain ourselves, it also brings challenges, especially when it comes to managing screen time for kids.
School-aged kids are likely to use computers, tablets, and other screened devices while at school, and they’re likely to jump onto a gaming device, streaming TV show, or computer as soon as they get home. Screens are so ubiquitous that getting your kids to cut back might come with a tidal wave of opinion. However, too much screen time has its downfalls. Some of these include:
- Trouble sleeping
- Decreased performance at school
- Less time engaging with family or friends
- Less time spent outdoors
- Lack of exercise
- Problems with mood
- Delayed social development
There’s nothing inherently wrong about children using technology. Understanding how to use and interface with current and emerging technologies is a part of growing up in the modern world. Screens can be used for good to attend school virtually or learn through multimedia online content. They can be used to connect with distant family members and even just for leisure, all of which are valuable. The trouble is when screen time becomes excessive and infringes on other essential parts of a healthy, balanced life.
How much screen time should kids have?
The average screen time for kids aged 8 to 12 in the United States is between four and six hours per day, according to the American Academy of Child & Adolescent Psychiatry, and the daily average for teenagers is as high as nine hours—all significantly higher than the recommended time.
Generally, the recommendation is zero screen time for kids under two years of age (except for video chatting with family members), no more than one hour per day for kids aged 2 – 12 (outside of school and homework), and a maximum of two hours per day for kids 12+ and adults (outside of school and work). While those guidelines may sound unreasonable, the most important thing to consider is whether your child’s screen time infringes on other important parts of their lives and development.
If your child is eating and sleeping well, engaging with family and friends, investing in school, spending time outside, getting exercise, fulfilling their responsibilities, and generally happy and healthy, it probably doesn’t matter if they spent a little extra time watching TV. However, if screen time seems to have gotten out of control, setting limits, and encouraging other activities is the right call. Here are seven tips to help you and your child ease into more screen-free activities.
- Set realistic goals: For many of us (kids and adults), the gulf between the above recommendations and our actual screen time is pretty big. Going from nine hours per day (or more) to one or two right off the bat might be a stretch. Instead, set reasonable improvement goals and work toward reducing screen time. Be more thoughtful about when and how devices are used and make compromises where necessary. For example, two hours watching a movie together as a family is more valuable than two hours scrolling the web individually.
- Harness parental controls: Many devices, from phones to computers and gaming devices, have built-in parental controls, allowing you to put guardrails on your child’s tech usage. Depending on the device, you may be able to limit access to certain apps or functions, and limit the amount of time spent using the device each day.
- Put your own devices down: It’s not just about setting the right example (though there is that), but about making good use of the freed-up time. Screens aren’t inherently wrong, and putting them down isn’t inherently good. The value is in trading the time for fresh air, quiet conversation, a family dance party, or whatever might help you connect. If you want to build stronger family connections, it helps if everyone disconnects together.
- Give yourself some space: When it’s screen-free time, put your devices in another room or plug them in on the other side of the room. If a device is within arm’s reach, it’s all too easy to pick it up, even when you have the best intentions. Do yourself a favor and have everyone put them somewhere out of reach.
- Designate screen-free times or activities: It can be helpful to build structure around when screens are allowed and when they aren’t, especially when beginning to adjust screen time. Start small! Maybe it’s at dinner time, the first 30 minutes after everyone gets home, the last couple hours before bed, or a daily family walk around the block. The goal is to find something that works for you and your family and moves the needle in the right direction.
- Keep screens out of the bedroom: As tantalizing as screens are, most experts recommend keeping them in communal areas. When people (children and adults) have computers, televisions, and other devices in their bedrooms, they become more isolated. According to the National Institutes of Health, kids with a television in their bedrooms get 90 more minutes of screen time than their peers. Kids, especially teens, will often choose screen time over sleep, negatively affecting schoolwork and mental health. If you want to decrease screen time, getting the screens out of the bedroom should be priority number one.
- Create a list of alternative activities: If your kids are too dependent on their digital gadgets, they might need help finding ways to entertain themselves and fill the time. Work with your child to create a list of activities they enjoy and can do that don’t involve screens. Activities could include arts and crafts, playing with pets or siblings, board games, going on a walk or bike ride, playing outside, reading a book, baking, or anything that stimulates the body, the mind, or a social connection.
There will probably be some bumps along the way as you and your family swim against the digital tide, and you might even slip up a little bit. As you prioritize and try to incorporate more screen-free moments in your household, remember to cut yourself some slack and do a little better today than you did yesterday.
