How to Limit Screen Time During Adolescence: Expert Advice and Tips

Parents of adolescents are in a difficult position when it comes to screen time. Your teen will argue that they need a smartphone, access to social media, and other digital devices to communicate with their friends and do schoolwork. 

While this argument is accurate, research shows that too much screen time comes with numerous physical and mental health consequences. Additionally, too much nonschool screen time can negatively affect school performance. What is a parent to do?

The answer is to encourage your teens to consume quality, educational media mindfully while also limiting mindless screen time. At Sima Stein, MD, in San Jose, California, board-certified pediatrician Dr. Stein specializes in working with teens and their families and can help you set healthy screen limits. 

Here, she shares some helpful guidance and tips.

Designated screen-free times

Setting aside agreed-upon times where there’s no device use can help curb addiction and screen time for your teen. Some suggestions for designated screen-free time include meals, car time, and when guests are over. 

Guiding your kids in this way can cut down on mindless scrolling sessions, in addition to encouraging them to have conversations and real-life experiences, which are more valuable than texting.

Set limits via parental controls

We all know that putting our phones down can be challenging. However, you can work with your teen to decide on a reasonable amount of screen time and a reasonable time to shut it down. To help them stick to the agreed-upon limit, use parental controls or apps that support self-control. 

Experts recommend powering down about an hour before sleep. Blue light from screens, they warn, can interrupt our circadian rhythm, making it difficult to get a good night’s sleep. 

Talk to your kids about their social media use

Don’t make social media the elephant in the room. Talk to your teens about why and how they use it. 

Also, friend them so you can see what they’re posting and viewing. 

Lastly, help them develop strong social media literacy skills by teaching them how to identify credible sources, recognize misinformation, and stay safe online. It's also important to set healthy boundaries around social media use to encourage more face-to-face interaction and real-world connections.

Model healthy screen time use

It’s important to walk the talk when it comes to screen time use. The American Psychological Association points out that teens learn some social media behavior and attitudes from their parents. So, for example, don’t text while driving, and put your devices down an hour before bedtime. Follow the same guidelines for screen time use that you set for your children. 

If you have questions about digital use guidelines and suggested screen time rules, call our office or request an appointment online.