Screen Time & Kids: When Healthy Habits Turn Into Hidden Struggles
Blog Summary
Screen time can feel like a useful way for kids to unwind or connect — but when it starts to interfere with sleep, mood, or family interaction, it may become a hidden struggle rather than a healthy habit. This article explores how screen use affects children’s physical and mental health, and offers practical tips for setting balanced boundaries that support well being.
Screen Time: Friend or Foe?
As someone who loves technology, I can appreciate screen time. Screen time can help us unplug from our day-to-day lives and decompress in ways that feel helpful. Whether it’s playing a video game, watching a TV show or movie, or scrolling through social media, screen time is something many of us value. With screens fitting into our pockets in today’s world, it’s easier than ever to dive in—whether we’re at home, taking a break from work, or killing time before an appointment.
When we add kids into our lives, screen time becomes an even bigger topic of discussion. Doctors, school staff, friends and family, and even the person next to you in the coffee shop seem to have an opinion about what an “acceptable” amount of screen time is for your child. This can often lead to feelings of guilt, shame, and frustration around our parenting choices. The question remains: what does too much screen time do to our children?
I am by no means perfect in this area, and I can honestly say we need to be kind to ourselves when reflecting on how much screen time we allow our kids to have.
HEALTHY SCREEN TIME AND ADDICTION
Healthy screen time is described by the CDC as follows:
0–2 years of age: No screen time
2–5 years of age: One hour of co-viewing educational content
6 years of age and older: Two hours or less of screen use
Needless to say, many of us probably don’t follow these guidelines very closely—and that’s okay. Just because technology is used more than recommended doesn’t automatically mean there is a problem. When screen use begins to negatively impact daily life, however, it may be time to assess whether screen addiction is playing a role.
Screen addiction is not something that can be formally diagnosed like substance abuse disorders, and its definition can vary depending on the source. For the purpose of this blog, we will use the Addiction Center’s definition. Screen addiction is defined as the excessive use of technology (smartphones, TVs, computers, tablets, etc.) to the point of dependence. This can include a compulsion to use devices despite negative impacts or consequences in other areas of life.
NEGATIVE EFFECTS OF SCREEN ADDICTION IN KIDS
Screen addiction in kids is becoming increasingly common. Sometimes children push back on screen limits because “everyone else” seems to have none. While this can be frustrating, setting healthy boundaries around screen use is important, as excessive screen time can significantly impact both physical and mental health.
Physically, screen addiction can lead to several challenges. A more sedentary lifestyle can contribute to weight gain, limited muscle development, and decreased endurance. Often, screen use is paired with sugary or salty snacks and caffeine-containing drinks. While that topic could be its own blog entirely, it’s worth noting that monitoring sugar and caffeine intake matters, too. Frequent screen use can also lead to headaches, dry eyes, and neck or shoulder pain due to poor posture.
Screen addiction doesn’t just affect physical health—it can take a toll on mental health as well. Excessive screen use has been linked to increased isolation, irritability, anxiety, depression, fear of missing out (FOMO), insomnia, and disruptions in the body’s “feel-good” hormones. Video games and social media apps, in particular, are designed to release dopamine and endorphins through notifications, rewards, or in-game incentives. Much like other addictive behaviors, this can leave kids wanting more screen time or “just one more round.”
TIPS AND TOOLS
While the CDC provides recommendations for healthy screen use, these guidelines aren’t always realistic in the technology-driven world we live in. Below are some practical tips to help create healthier screen habits for children.
Take breaks: Set a timer every 20–30 minutes to encourage kids to stand up, move around, and give their eyes a break.
Try a digital detox: This doesn’t mean eliminating screens entirely. Instead, set clear boundaries around non-school screen use and gradually reduce overall time.
Plan screen-free family activities: While watching a movie together can be fun, also plan activities that don’t involve screens—such as outdoor play, a family game night, or a day trip.
Create a screen-free hour before bedtime: Blue light affects the body’s ability to produce melatonin, the hormone that supports sleep. Turning off screens an hour before bed and keeping TVs and phones out of bedrooms can improve sleep routines.
Seek support if needed: Much like other addictive behaviors, therapy can be helpful. According to the Addiction Center, approaches such as Cognitive Behavioral Therapy (CBT), group therapy, mindfulness-based therapy, and family therapy may be effective in addressing screen addiction.
To wrap it up, there is no perfect answer to what is too much screen time for our children in a world with increasing technology use. What is important is to set healthy boundaries, take breaks, and still incorporate non-technology-based family interactions throughout the week. Kids need our guidance in setting these boundaries, and honestly, most of us could use an accountability partner to help curb our own screen use. The best way to show our kids what a healthy relationship with screen time looks like is to lead by example.
Resources:
Biello-Taylor, A. (2025, November 4). Screen Addiction. Addiction Center. https://www.addictioncenter.com/behavioral-addictions/screen-addiction/
Centers for Disease Control and Prevention. (2024). Centers for Disease Control and Prevention. https://www.cdc.gov/
