Here’s what every young person (and their parents) should know about screen time.

Why Screen Time Matters

Not all screen time is bad. In fact, it can be:

• Educational – Learning new skills, researching school topics, or exploring interests.
• Social – Staying connected with friends and family.
• Creative – Making videos, digital art, or music.

But too much screen time – especially without breaks – can lead to:

• Sleep problems
• Eye strain and headaches
• Less physical activity
• Mood changes like irritability or anxiety
• Difficulty focusing

How Much Is Too Much?

There’s no one-size-fits-all answer, but experts often recommend:

• No more than 2 hours of recreational screen time per day (outside of schoolwork)
• Regular breaks every 20–30 minutes
• Screen-free time before bed (at least 1 hour)

Tips for Healthy Screen Habits

• Set screen-free zones – Like during meals or in bedrooms at night.
• Use apps to track time – Many phones have built-in tools to monitor usage.
• Balance screen time with real-life time – Make time for hobbies, sports, and face-to-face hangouts.
• Be mindful of content – Choose positive, age-appropriate media.
• Take screen breaks – Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

What Teens Can Do

• Create a screen time plan that works for you and your lifestyle.
• Talk to friends about doing more offline activities together.
• Challenge yourself to a screen-free day or weekend and see how it feels.
• Use screens with purpose—not just out of boredom.

What Parents Can Do

• Model healthy screen habits themselves.
• Have open conversations about screen use and mental health.
• Encourage offline activities like sports, reading, or volunteering.
• Set boundaries together rather than enforcing strict rules.