Helping Kids Manage Screen Time

When screen time isn’t balanced with healthy habits, kids may face a variety of health challenges.

Physically, excessive screen time can lead to not only eye strain, headaches and poor sleep but also neck and shoulder pain and even repetitive use injuries like tendonitis and carpal tunnel syndrome, especially if children are using devices in poor posture or without breaks.

Sleep is another common concern. Many digital screens emit blue light, which can disrupt the body’s natural clock and make it harder for children to wind down at night. Poor sleep can lead to fatigue, irritability and trouble concentrating during the day.

Mental health is also at risk. Too much screen time, especially on social media, has been linked to anxiety and depression in children and teens.

“Social media can make these feelings worse if used too much,” Dr. Hussain says. “This is especially true for kids who seek are seeking validation from others. It can lead to more depression and lower self-confidence.”

And when screens start replacing outdoor time and physical activity, the risks grow. A sedentary lifestyle in childhood can set the stage for obesity, heart disease and other health issues later in life. “Screen time should never come at the expense of exercise or outdoor time,” says Dr. Hussain.

While there’s no one-size fits all rule, there are expert recommendations to help parents set age-appropriate screen limits.

The American Academy of Pediatrics provides the following guidelines:

• Children under 2 years old: Avoid screen time entirely, except for video chats with family members.

• Children ages 2 to 5 years: Limit to one hour of high-quality, educational content. Watch together, when possible, to help them understand what they’re seeing.

• Children and teens ages 6 to 18: While there is not a strict limit, many experts suggest keeping recreational screen time to under two hours per day. More important than the number is ensuring screen time doesn’t interfere with sleep, exercise, schoolwork or in-person social interactions.

Adults should limit non-work-related screen time to two to four hours daily.

Parental involvement is key when it comes to managing screen time. Younger kids, in particular, need more guidance and structure.

“School-age children perform better when screen time is planned and purposeful,” Dr. Hussain says. “Set limits that allow them to enjoy screens responsibly while still prioritizing responsibilities and in-person relationships.”

One of the most effective ways parents can help their kids develop healthy screen habits is by setting a good example. Children often mirror the behaviors they see at home, so when parents prioritize face-to-face interaction, physical activity and screen-free time, kids are more likely to do the same.

“Parents and caregivers should actively monitor and discuss their children’s online activities,” Dr. Hussain says. “But it’s equally important for adults to reflect on their own screen habits. Kids notice when a parent is always looking at a phone during meals or conversations.”

Establishing screen-free zones, such as the dinner table, bedrooms or family gatherings, can help create a more mindful home environment. Make it a family rule to unplug during certain times of the day and take opportunities to enjoy offline activities together like going for a walk, playing a board game or reading.

“Balance is key,” Dr. Hussain adds. “Children learn best when healthy tech habits are modeled consistently, not just enforced.”