Teenagers are constantly surrounded by screens, from smartphones and tablets to computers and game consoles. While technology offers numerous benefits, excessive and unregulated screen time can lead to a host of negative consequences, including sleep disturbances, sedentary behavior, mental health concerns, and impaired academic performance. Just as we carefully plan our diets to ensure our bodies receive the right nutrients, it is crucial that we develop a healthy screen time plan to nurture our teenagers’ minds and well-being in the digital world.
Here’s a simple 4-point plan to help build a healthy teen screen time plan:
- Set clear boundaries and guidelines:
- Establish specific time limits for daily screen use (e.g., 2 hours per day)
- School-age children (6-10 years):
- Limit recreational screen time to 1-1.5 hours per day.
- Encourage physical activity and other healthy behaviors.
- Tweens and teens (11-18 years):
- Limit recreational screen time to 2 hours per day.
- Promote a balanced lifestyle with physical activity, adequate sleep, and face-to-face social interactions.
- School-age children (6-10 years):
- Establish specific time limits for daily screen use (e.g., 2 hours per day)
- Define screen-free zones (e.g., bedrooms, dining table) and times (e.g., meals, 1 hour before bedtime)
- Determine content restrictions based on age, family values, and potential risks
- Create a family media use agreement outlining the rules and consequences for non-compliance
- Encourage alternative activities and balanced lifestyle:
- Promote physical activity, outdoor play, and face-to-face social interactions
- Support engagement in hobbies, interests, and learning opportunities outside of screens
- Prioritize family bonding through shared meals, conversations, and screen-free activities
- Ensure adequate sleep, healthy eating habits, and overall well-being
- Foster open communication and digital literacy:
- Regularly discuss the benefits, risks, and responsibilities of digital media use
- Encourage critical thinking about media content and online interactions
- Model healthy screen habits and engage in co-viewing or co-playing when appropriate
- Stay informed about the latest apps, games, and social media platforms your teen is using
- Maintain an open, non-judgmental dialogue to address any concerns or challenges
Remember to involve your teen in the process of creating the screen time plan, as their input and buy-in can lead to better adherence and long-term success. Regularly review and adjust the plan as needed based on your teen’s development, needs, and the evolving digital landscape.
Nagata, J. M., Cortez, C. A., Cattle, C. J., Ganson, K. T., Iyer, P., Bibbins-Domingo, K., & Baker, F. C. (2022). Screen time use among US adolescents during the COVID-19 pandemic: Findings from the Adolescent Brain Cognitive Development (ABCD) study. JAMA Pediatrics, 176(1), 94-96. https://doi.org/10.1001/jamapediatrics.2021.4334