Get Unplugged: Screentime and Mental Health
Technology has changed significantly in recent years. In the past five years since the pandemic, screens have become a vastly different presence in our families and everyday lives. In my life and in my clients' lives, I’ve noticed that using technology in a way that aligns with our values requires increasing energy and thoughtfulness.
Working with children, I often hear questions from parents like “How much screen time is too much?” or “How can I stop screen time from becoming a battle?” While there are general recommendations, many mental health professionals encourage families to consider individual needs, values, and the observable impact of technology use, using recommended screen time hours as a flexible guideline.
According to the American Academy of Child and Adolescent Psychiatry, general screen time recommendations are as follows:
Until 18 months of age, limit screen use to video chatting with an adult (for example, with a parent who is out of town).
Between 18 and 24 months, screen time should be limited to educational programming with a caregiver.
For children 2-5, limit non-educational screen time to about 1 hour per weekday and 3 hours on weekend days.
For ages 6 and older, encourage healthy habits and limit screen-based activities.
These recommendations can serve as a starting point for determining how screen time will work in your family. Beyond the amount of time spent with screens, it can be helpful to consider how screens impact your family dynamics, if screen use aligns with your family values, and if it contributes to healthy childhood development. Some practical examples I’ve seen of screen time that can benefit a child’s social, emotional, cognitive, and physical development are:
Watching exercise videos on YouTube that encourage movement, like kids’ yoga, freeze dance, or “the floor is lava” videos.
Enjoying a family movie night, a shared sibling show, or watching a sporting event with friends and family.
Playing favorite music from a phone while playing with friends, getting ready for school, or doing art.
Playing video games with others that create joy and connection (I’ll show how far removed I am from current games by suggesting Just Dance, Mario Kart, and Wii Sports!).
When deciding if technology use benefits your family and aligns with your values, some questions to consider are:
Does our screen use align with our family’s values—like kindness, healthy communication, responsibility, or any others you prioritize?
Does it add joy and laughter, foster creativity, allow space for connection, or teach something valuable?
How does the transition in and out of screen time impact emotions and the overall atmosphere in your home?
If any of these questions give you pause, consider experimenting with gradual changes in screen use to see what works best for your family. Common Sense Media has a free “Family Tech Planner” PDF that can help outline your family’s screen time values. Common Sense Media also offers many articles and resources for those interested in further perspectives. There’s no “one right way” to handle screen time, but these resources can help you develop an intentional plan that works for your family.
Ready to take the next steps toward change? Call our office at 281-882-3706. We look forward to working with you!