Plenty of parents will tell you their biggest frustration in the twenty-first century is negotiating screen time with their children. We know that excessive screen time can be detrimental to children’s health and wellbeing, but few kids will agree and will try convincing you otherwise. Reducing screen time for kids can have many benefits, from improving their mental health to boosting their social skills. Some screen time can have some benefits, but finding the right balance is key.
The current generation of young ones under 18 has been the first generation to grow up with an electronic device stuck to their hand. Today’s adults would've spent their childhood leisure time very differently compared to their kids. They spent more time outside riding their bikes, walking to school, and playing on the streets. It’s crucial to learn how to reduce screen time for kids in this digital age to ensure their childhood includes healthy, active habits.
Devices can’t be blamed entirely for the behaviour change. Most backyards are smaller today, and parents worry about their children getting injured riding or walking on busier roads or travelling on their own to visit a friend. However, this doesn’t mean we can’t find effective ways to teach our children and let them know how to reduce your screen time and adopt a more balanced lifestyle.
Discover how to cut down your children's screen time in this digital age and spend more time outside like you did growing up.
Understanding the Detrimental Effects of Excessive Screen Time
Introduced in 2018, the guidelines for how to reduce screen time for children stated the following:
- No screen time for children younger than 2 years
- No more than 1 hour per day for children aged 2 to 5 years
- No more than 2 hours of sedentary recreational screen time per day for children and teenagers aged 5 to 17 years
However, most children spend more time in front of screens than the recommended guidelines. The Australian Institute of Family Studies research shows only 17 to 23% of preschoolers meet the guidelines, while the rest spend more time plugged into their devices. Only around 15% of all 5 to 12-year-olds meet screen time guidelines. Boys aged 10 to 14 spend their time in front of screens for gaming, computer use, and TV, while girls prefer social networking. For parents wondering how to reduce phone screen time and keep children within these guidelines, it’s important to have practical strategies in place.
Too much screen time in children under 5 years old can hurt them regarding their:
- Weight
- Motor and cognitive development
- Social and psychological wellbeing
Reducing screen time for kids in the 5 to 17-year-old range can help prevent issues like:
- Weight and diet
- Behavioural problems
- Anxiety, hyperactivity, attention, self-esteem, and psychosocial health.
Excessive screen time can lead to myopia (short-sightedness) in children. Excessive or early-age screen time can impact sensorimotor development and academic outcomes. If poor habits continue, today’s children will be at a greater risk of repetitive strain injuries to tissue and muscles of the cervical spine from the ‘tech neck’. Years of sedentary activity can cause diabetes, cardiovascular disease, and stroke later in life.
Some research has shown a link between excessive screen time and depression, while other research shows little evidence of mental health problems. However, there are thousands of cases around the world of children who have suffered mentally or physically from their screen time. It may be due to comparing themselves to influencers on social media, being bullied or blackmailed, repeating risky behaviour, disrupting sleep, or being targeted by online predators. Some tragic cases were highlighted at a US child safety hearing.
How to Reduce Screen Time: Practical Tips
Many parents are set to cut back on the time their kids spend on devices and make it a goal, but often they’re not successful. Learning how to reduce phone screen time or how to reduce screen time for kids takes commitment, consistency, and patience. It takes commitment from parents to reduce the time their child spends looking at a screen. Most kids are reluctant to give up their highly-valued screen time, so it can take a parent’s time and effort to implement a few strategies and succeed.
How to Reduce Screen Time for Kids: Nurturing Healthy Habits from a Young Age
It’s much easier for the whole family if you start reducing screen time from an early age rather than trying to cut back on a moody teen. If you set boundaries since your young child starts watching TV or using an iPad, they won’t know anything different and will be more likely to accept the limits you set later on. Setting boundaries that follow the guidelines will be easy to continue as your child ages. Knowing how to reduce screen time for kids early on allows parents to follow the guidelines consistently as children grow.
Implementing Strategies for Limiting Screen Time in Daily Life
Use one or more of the following strategies to reduce your child’s screen time:
- If your child is old enough, show them the Physical activity and exercise guidelines and make it a game to track how active each member of the family is, compared to the guidelines.
- During the weekend, when your child would normally spend time in front of a screen, come up with a different activity. Take turns choosing an activity you do as a family or spend 1:1 time with your child.
- Set screen-free times during the day, such as during homework, one hour before bed, and at mealtimes.
- Spend time talking to your child when you have their full attention with no screen as a distraction.
- Organise for your child to have a friend over for screen-free playtime.
- Engage in a hobby or project together, such as craft, sewing, cooking, carpentry, or makeover of their bedroom.
- Spend time walking, swimming, or exercising together.
- Enrol your child in a sport or a second sport so they spend less time at home with the device as a temptation.
- Buy a small reward for your child if they achieve their screen time and physical activity targets for the week/month.
The Importance of Role Modeling
Parents and caregivers play a pivotal role in shaping children’s screen habits. When adults consistently manage their own screen time wisely, it creates a positive environment for the entire household. Kids naturally look up to their parents’ behavior, so if you actively show how to reduce your screen time, your children are more likely to adopt the same approach.
Key Tip: Start by identifying times of day when your family gathers, such as meals or evenings, and commit to turning off all screens during those moments. Instead, share stories about your day, play a board game together, or enjoy an outdoor walk. By doing so, you not only set a strong example but also strengthen your family’s bonds.
Benefits of Family Activities Over Screen Time
Family activities that don’t rely on screens offer numerous benefits. Not only do they help reduce screen time for kids, but they also foster meaningful connections, promote physical activity, and encourage creativity. When families engage in activities like cooking a meal together, gardening, or playing outdoor sports, they create lasting memories and habits that benefit everyone’s well-being.
Key Tip: Plan a “tech-free” evening once or twice a week where everyone participates in a shared activity. For example, have a family cooking night where everyone prepares a dish together, or schedule a weekly nature hike. Over time, these activities become anticipated traditions, helping your children understand how to reduce screen time while enjoying the world around them.
Tools and Resources for Reducing Screen Time
Managing screen time effectively often involves using the right tools. Modern devices come with built-in features that allow parents to set limits, monitor usage, and schedule downtime. For instance:
Apple Screen Time: Track usage on iPhones and iPads, set app limits, and schedule device-free hours.
Google Family Link: Manage your child’s Android device usage, approve app downloads, and set daily limits.
Microsoft Family Safety: Monitor screen time across Windows PCs and Xbox consoles, and set filters for content.
Key Tip: Combine these tools with consistent communication. Talk to your kids about how to reduce screen time by showing them the tracking data and explaining why you’re setting certain limits. When they see how these tools help them stay healthier and more productive, they’ll be more inclined to cooperate.
Setting Realistic Goals and Tracking Progress
You can’t manage what you don’t measure. Identify how many hours your child spends watching screens by tracking their use over a set period. Set a goal for cutting back on device and TV time. If your child is plugged into a device for well over the recommended time, cut back gradually rather than drastically reducing the time at once. Otherwise, the dramatic change can reduce the likelihood of success.
After implementing the reduction strategies, track the screen time and look at your child's progress with them if they’re old enough and willing. If you have a day or week when there was a jump in screen time, don’t give up; be persistent and perhaps try another strategy until you find a formula that works for your child.
How to Reduce Screen Time for Students: Balancing Academics and Technology
Daily screen time can add up quickly when using devices for study and leisure.
Challenges Faced by Students in Managing Screen Time
In high school, a child may spend a few hours per day on their laptop, do homework on their computer, and when finished, spend more time gaming or scrolling on their phone. Schoolwork on devices can take students well over the recommended guidelines when adding leisure time. While it can be hard to reduce their in-class device time, they can reduce the time spent at home on their device. Helping students understand how to reduce screen time involves striking a balance between using devices for academic purposes and finding off-screen activities for downtime.
Effective Study Techniques That Minimise Dependence on Screen
Encourage your child to use screen-free study habits. Rather than typing study notes, write by hand into an exercise book for better retention. Spend time reading a physical book rather than reading an online text. Encourage regular breaks away from the screen to give their eyes a break and change their posture. These habits not only help students learn how to reduce their screen time, but also foster healthier study routines and better overall academic performance.
Creating Healthy Habits for Academic Success
As school time spent on a device increases, try to promote decreasing the time spent using a device for leisure activities with your kids. Computer use is sedentary time, so helping them understand physical activities should also be a priority for them to shift to active times.
In the later years of high school, when taking a break from study, encourage your child to move away from sitting on the lounge and scrolling on their phone. Instead, promote walking, running or riding around the block. The fresh air and exercise act as a reset button for the brain to come back to study feeling refreshed and energised.
Encouraging Activities That Promote Physical and Mental Wellbeing
Sedentary children are likely to become sedentary adults, so if you can break the habit early, the habit of being physically active will most likely remain later as an adult.
Be a good role model to your child by being physically active and reducing your own screen time, particularly in front of your child. Spend time doing activities that help with your physical and mental well-being, such as going for a walk or a bike ride. Encourage your child to spend time in nature by walking through the bush or beach to de-stress.
Tips for Parental Monitoring and Engagement
You can enlist the help of technology to check on your child’s use of technology. When it’s time to switch off devices at night, there’s no need to unplug the Wi-Fi connection for everyone. Parental control software can do it for you and means you don’t have to watch the clock or start negotiating with your child about turning it off. Technology can do it all for you through Apple’s Screen Time, Google’s Family Link, and Microsoft’s Family Safety. Some gaming and chat apps have built-in parental control features too.
Phone use can add up quickly. Settings on a smartphone allow turning off the phone at night so you and your children can get a good night’s sleep rather than sneaking the phone into bed. Your internet service provider may also have a feature that disconnects devices from the network if needed.
Cultivating Mindfulness and Awareness to Overcome Phone Addiction
Without controls around how much a child can use their phone, these habits can quickly turn into phone addiction. Monitor how much your child is on their phone, but most importantly, encourage them to use their phone mindfully. Help them stop and think if they really need to check the phone - again. Moreover, keeping it silent and not using it to fill in time when you could be engaging with others are healthy practices to advocate for. By teaching them how to reduce phone screen time through mindfulness, you help them form healthier digital habits that will last a lifetime.
Embracing a Balanced Lifestyle Beyond the Screen
Before getting granular on counting the minutes allowed for screen time and making the whole scenario a pain to deal with, aim at shifting the focus from screens to the beauty of real-life connections and outdoor adventures. Once you understand how to reduce screen time, it’s easier to embrace a more active, engaging lifestyle.
Be a good role model for your child. Put your phone away when you return home from work and engage with your family. Take control of your and your child’s digital habits today, and experience improved wellbeing by embracing the joys of offline activities and meaningful human interactions.
FAQs: Reducing Screen Time
How can I reduce my screen time without deleting all my apps?
You don't need to go to extremes to reduce your screen time. Start by turning off non-essential notifications, setting time limits on social media, and using app blockers during focus hours. These small changes can significantly reduce your screen time without losing access to the tools you need.
What are some effective ways to reduce phone screen time specifically?
To reduce phone screen time, try using grayscale mode, disabling push notifications, or keeping your phone out of reach during certain times of day (like meals or before bed). Designating “phone-free” zones at home can also help limit usage.
How can students reduce screen time while still studying online?
To reduce screen time as a student, separate academic use from leisure use by using apps like “Focus Mode” or the Pomodoro technique. Print out reading materials where possible, take handwritten notes, and take screen-free breaks between study sessions.
What’s the best way to reduce screen time for kids without a meltdown?
Start by introducing consistent routines with structured screen time limits. Offer screen-free alternatives like outdoor play, puzzles, or reading. Reducing screen time for kids works best when parents model the same habits and get involved in screen-free activities together.
How do I know if I need to reduce my screen time?
Signs you may need to reduce your screen time include eye strain, poor sleep, decreased focus, or feeling overwhelmed by digital notifications. Monitoring your screen time through your device settings can help you spot patterns and set realistic goals.
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