Managing Screen Time: Tips for Avoiding Over Consumption of Screens for Adolescents
Navigating the Digital World: 5 Actionable Strategies for Managing Screen Time at Home
Did you know that adolescents aged 13 to 18 in the United States average 8 hours and 39 minutes per day of screen time per day? For the broader age group of 8 to 18 years, the average time spent watching or using screens is about 7.5 hours per day (Rideout et al., 2022). This high consumption often greatly exceeds expert recommendations, such as the American Academy of Pediatrics' general suggestion of no more than 2 hours per day (American Academy of Pediatrics, 2016).
In today's digital age, screens are an undeniable part of our lives, offering both incredible opportunities and potential challenges both in school and at home. For parents and guardians, managing screen time can feel like a constant balancing act, especially with the diverse needs of neurotypical and neurodivergent children, and the ever-present allure of screens for adolescents.
The good news? It doesn't have to be a battle. With clear strategies and consistent effort, you can create a healthy and harmonious digital environment for your family with clear expectations and defined boundaries. Here are 5 actionable tips to help you manage screen time effectively, fostering mindful consumption and strong family connections:
1. Establish Clear, Collaborative "Screen Time Agreements"
Involve your children and adolescents in creating "Screen Time Agreements." This collaborative approach fosters buy-in and a clear expectations.
For Younger Children: Use visual aids like charts or visual schedules to outline agreed-upon screen times and activities.
For Adolescents: Have an open discussion about the benefits and drawbacks of screen use. Together, decide on realistic daily or weekly limits, and discuss how screen time might impact sleep, homework, and social interactions.
Neurodivergent Considerations: Be mindful of individual needs. For some neurodivergent children, especially children with ADHD and Autism, screens can be a source of calm or a way to engage with special interests. Incorporate these needs into the agreement, perhaps allowing for designated "interest-based screen time" within overall limits. Ensure the agreement is predictable and clearly communicated.
Pro Tip: Print out your agreement and display it in a centralized location in your home. Regularly review and adjust it as your children grow and their needs change.
2. Prioritize "Screen-Free Zones" and "Screen-Free Times"
Designating specific areas and times as screen-free zones creates intentional breaks and encourages alternative activities.
Meal Times: Make family meals a screen-free zone. This encourages conversation, connection, and mindful eating. Consider collecting phones, iPads and other devices in a bowl prior to meal time to remove the temptation of having these devices close to you.
Bedrooms (Especially at Night): Encourage charging phones and other devices outside of bedrooms overnight. The blue light from screens can disrupt sleep patterns, a concern for all children, and particularly important for those who may experience sleep difficulties.
Specific Activities: Consider making homework time, bath time, or family game nights screen-free.
Pro Tip: Lead by example! Put your own phone away during designated screen-free times. Your actions speak louder than words and children often become what they see.
3. Encourage and Model "Connected Screen Time"
Not all screen time is created equal. Instead of viewing all screen use as problematic, differentiate between passive consumption and connected, engaging experiences.
Co-View and Co-Play: Watch shows or play games with your younger children. This allows you to monitor content, engage in conversation, and turn screen time into a bonding experience.
Educational Apps & Games: Explore and suggest educational apps or games that align with your child's interests or learning goals. If you’re unsure of what these apps might be, ask your child’s teacher, executive function coach, or doctor.
Creative Outlets: Encourage screen time that involves creation, such as digital art, coding, or video editing.
Neurodivergent Considerations: For some neurodivergent individuals, online communities can provide a vital space for connection and belonging. Support and guide them in navigating these spaces safely.
Pro Tip: Have regular conversations about what your children are doing online. Ask open-ended questions like, "What's the most interesting thing you learned today?" or "What game are you excited about playing with your friends?"
4. Leverage Technology to Support Your Strategies
There are numerous tools available to help you manage screen time.
Parental Control Settings: Explore the parental control features on devices, apps, and gaming consoles. These can often set time limits, filter content, and track usage.
Router-Based Controls: Some Wi-Fi routers allow you to set time limits for specific devices on your home network.
Screen Time Apps: Consider using dedicated screen time management apps that offer a range of features, including scheduling, app blocking, and activity reports. Some great examples of these apps are ScreenZen and Forest.
Pro Tip: Research and implement one or two technological solutions that best fit your family's needs. Remember, these are tools to support your strategies, not replacements for open communication.
5. Prioritize Offline Activities and Skill Development
Ultimately, the goal isn't just to reduce screen time, but to replace it with enriching offline experiences.
Schedule Unstructured Play: Provide opportunities for free play, both indoors and outdoors. This is crucial for creativity, problem-solving, and physical development.
Develop Hobbies and Interests: Encourage involvement in sports, art, music, reading, or other hobbies.
Family Time: Plan regular family outings, game nights, or creative projects.
Neurodivergent Considerations: For some neurodivergent children, transitions between activities can be challenging. Use visual schedules or timers to signal upcoming changes from screen time to offline activities. Offer preferred offline activities as incentives.
Pro Tip: Create a "boredom jar" filled with ideas for screen-free activities that your children can choose from when they claim there's "nothing to do.” This can include different tasks, games or crafts!
Ultimately, successfully managing screen time is less about policing devices and more about fostering mindful habits and strong connections. By consistently applying these collaborative boundaries and prioritizing engaging offline activities, you can guide your children and teens—whether neurotypical or neurodivergent—to navigate the digital world safely and healthily. Keep the communication lines open, be adaptable, and remember you're teaching a lifelong skill: balance.
For more information on this topic, check out the following resources:
Screen Time: How Electronic Media--From Baby Videos to Educational Software--Affects Your Young Child by Lisa Guernsey
Drowning in Screen Time: A Lifeline for Adults, Parents, Teachers, and Ministers Who Want to Reclaim Their Real Lives by David Murrow
References:
American Academy of Pediatrics, Council on Communications and Media. (2013). Children, adolescents, and the media. Pediatrics, 132(5), 958–961. https://doi.org/10.1542/peds.2013-2656
Rideout, V., Peebles, A., Mann, S., & Robb, M. B. (2022). Common Sense census: Media use by tweens and teens, 2021. Common Sense. https://www.commonsensemedia.org/sites/default/files/research/report/8-18-census-integrated-report-final-web_0.pdf
