Dynamic Psychotherapy

Dynamic Psychotherapy is a Melbourne Psychology Practice with an ISTDP focus

Screen Time and Children: How to Get the Balance Right

Screen time in children

In today’s digital age, screens are everywhere. Children are growing up surrounded by smartphones, tablets, computers, and televisions. While these tools can enhance learning and offer entertainment, excessive screen time can significantly impact a child’s physical, cognitive and emotional development.

As a parent, you may wonder: How much screen time is too much? What are the real effects on my child’s health, learning, and well-being? Understanding these impacts and knowing how to create healthy boundaries are essential for supporting your child’s growth.

At Dynamic Psychotherapy, we understand the challenges parents face in managing screen time. Drawing from evidence-based research and years of experience working with families, we offer practical strategies to balance technology use with fostering your child’s development. This guide will help you make informed decisions to support a healthier, more balanced approach to screen use in your home.

Cognitive Development

Screen time can both support and hinder a child’s ability to think and learn. Educational apps and programs can enhance problem-solving and creativity when used in moderation. However, prolonged exposure to screens has been linked to reduced attention spans, poorer memory, and lower academic performance. For example, multitasking between screens diminishes a child’s ability to focus and complete tasks effectively. Early and excessive screen exposure has also been associated with slower cognitive development over time.

Language Development

Ideally, children develop language through real-time interactions with caregivers and peers. Screens, especially when used alone, replace opportunities for this critical engagement. Studies show that excessive screen use diminishes verbal exchanges, limiting vocabulary growth and speech development. Context matters—co-viewing age-appropriate content with your child and discussing it together can mitigate some of these negative effects.

Social-Emotional Development

High levels of screen time reduce the opportunity for face-to-face interactions, which are essential for building emotional intelligence. Children who spend more time on screens often struggle with interpreting emotions and connecting with others. Excessive screen use has been linked to increased rates of anxiety, depression, and behavioural issues. For younger children, background television or constant screen exposure has been shown to disrupt their ability to engage in imaginative play and develop empathy.

Physical Health

The sedentary nature of screen use inhibits a young child’s natural tendency to be active, play, and engage in a meaningful way, that involves imagination and often interaction with others.   A lack of physical activity contributes to rising childhood obesity rates. Excessive screen exposure also disrupts sleep patterns due to overstimulation and the effects of blue light on melatonin production. A lack of exercise and disrupted sleep patterns can cascade into other health issues, including poor concentration, irritability, and lower energy levels during the day.

The risks associated with excessive screen time are clear, but the solution does not need to be eliminating screens entirely. By understanding these effects, you can take proactive steps to create a healthier balance, supporting your child’s overall development and well-being.

Knowing how much screen time is appropriate for your child’s age is essential for their healthy development. Research-backed guidelines offer a clear starting point for setting boundaries and ensuring screens are used wisely.

Recommended Screen Time by Age

Infants and Toddlers (Under 2 Years)

Children under two should have no screen exposure. Their rapidly developing brains rely on real-world interactions with caregivers and their environment. The only exception is video calls with family members, which can provide meaningful social connection.

Preschoolers (Ages 2 to 5)

Ideally, for children aged 2 to 5, limit screen time as much as possible, and no more than one hour per day. Focus on high-quality, educational content designed to support early learning, such as language development and problem-solving. Co-viewing with your child is crucial—it helps them process what they’re watching and reinforces key lessons and allows for viewing to be in the context of a meaningful relationship rather than the child be present solo with the screen.

School-Aged Children (Ages 6 to 12)

As children grow, they rely on screens for both education and entertainment. Limit recreational screen use to a maximum of two hours per day while keeping in mind that research indicates that children are often better off engaging in meaningful non-screen activities for recreational purposes. Encourage breaks during schoolwork that involves screens to reduce eye strain and mental fatigue. Prioritise activities that foster creativity and physical activity outside of screen time.

Teenagers (Ages 13 to 18)

Teenagers use screens extensively for learning, socialising, and leisure. While flexibility is necessary for their growing independence, aim to keep non-educational screen time under two to three hours per day. Promote open conversations about responsible screen use, including managing social media and gaming.

General Considerations

  • Avoid Screens Before Bedtime: Screen use within two hours of bedtime disrupts sleep cycles and can lead to poor-quality sleep.
  • Create Screen-Free Zones: Keep screens out of bedrooms, meal areas, and family spaces to encourage face-to-face interaction.
  • Set Consistent Rules: Establish clear guidelines about screen use, and model healthy habits yourself.   You are your child’s first teacher and model in life.

These recommendations provide a foundation, but each family’s needs will vary. By staying informed and proactive, you can create a screen-use plan that supports your child’s development while meeting the demands of modern life.

Practical Strategies for Managing Screen Time

Effectively managing your child’s screen time requires clear boundaries, intentional practices, and thoughtful alternatives. Here are evidence-based strategies to create a healthier balance.

1. Set Clear Rules and Boundaries

Establish specific limits on when, where, and how screens can be used. For example:

  • Create screen-free zones, such as bedrooms and dining areas.
  • Prohibit screens during meals or two hours before bedtime.
  • Use timers to enforce daily limits.

When rules are consistent, children are more likely to follow them, and screen use becomes easier to manage.

2. Co-View and Engage

When your child is using screens, make it a shared activity. Watch educational programs together or discuss what they’re learning from apps or videos. Co-viewing not only helps your child process content but also strengthens your connection with them.

3. Encourage Alternatives to Screens

Provide engaging, non-screen activities that foster creativity and social interaction. Options include:

  • Outdoor play and sports.
  • Arts and crafts projects.
  • Family board games or puzzles.
  • Reading books together.

By offering appealing alternatives, you reduce the temptation for excessive screen use.

4. Use Technology Wisely

Leverage parental controls to manage what your child accesses online. Choose high-quality, age-appropriate content, and ensure they’re using apps and programs that promote learning and creativity rather than passive consumption.

5. Be a Role Model

Children mimic what they see. If you’re glued to your screen, they’ll follow your example. Model healthy screen habits by:

  • Setting your own screen-free times.
  • Prioritising face-to-face interactions over digital ones.
  • Practising mindfulness about your own technology use.

6. Monitor for Warning Signs

Pay attention to changes in your child’s mood, behaviour, and sleep patterns that may indicate excessive screen time. If screens are causing irritability, withdrawal, or poor sleep, it’s time to reassess and adjust their usage.

7. Make Screen Time Intentional

Avoid using screens as a default activity. Be deliberate about when and why screens are used. Reserve them for specific purposes, such as educational activities, rather than mindless scrolling or entertainment.

With a balanced approach, screens can be a tool for learning and growth without becoming a source of harm. By implementing these strategies, you’ll support your child’s well-being and set the stage for a healthier relationship with technology.

It can be very difficult for adults to balance their own needs including for solo time with the needs of their children.   Rather than the use of screens becoming a default option, be thoughtful about the impact of the many stresses of playing such an important role in a child’s life.   If your own mental and emotional well-being is being excessively negatively impacted upon, due to a lack of independent time away from your child, seek help.

Warning Signs of Excessive Screen Time

It’s important to notice when screen time starts affecting your child’s well-being. Too much screen use can bring about changes in their behavior, mood, and health—sometimes so gradually they can be easy to miss. Spotting these signs early gives you the chance to step in and protect their development.

1. Behavioural Changes

If your child becomes irritable, withdrawn, or excessively defiant when screens are limited, it may indicate over-reliance. This can also manifest as an inability to focus on non-screen activities or a lack of interest in hobbies they previously enjoyed.

2. Academic Difficulties

Screen time that interferes with homework or school responsibilities is a red flag. Struggling to stay engaged in learning tasks or multitasking excessively during educational activities can signal that screen use is negatively affecting cognitive development.

3. Sleep Problems

Screens, especially those used in the evening, can disrupt sleep patterns. Signs include difficulty falling asleep, restless nights, or consistent tiredness during the day. Sleep disruption often compounds other issues like mood swings and poor concentration.

4. Physical Symptoms

Frequent headaches, eye strain, or complaints of sore necks and backs can result from prolonged screen use. A sedentary lifestyle associated with excessive screens can also contribute to weight gain and reduced physical fitness.

5. Emotional Signs

Excessive screen use has been linked to higher rates of anxiety, depression, and low self-esteem in children and teens. Watch for signs of social withdrawal, mood swings, or a preoccupation with online activities that replace real-world interactions.

6. Dependency or Addiction

If your child struggles to disconnect from screens or becomes distressed without access, it could indicate dependency. Persistent requests for more screen time or sneaking device use are further signs that limits need to be reinforced. 

What to Do if You Notice These Signs

  • Reassess Screen Time Rules: Tighten boundaries and establish consistent limits.
  • Encourage Alternatives: Redirect their attention to physical activities, creative hobbies, or family bonding time.
  • Providing a Rationale: With older children, it can be helpful to provide a basic rationale for your decision so that they do not experience your interventions a punitive
  • Modelling: Reflect on what you model for your child.   Do you allow yourself to engage in meaningful relaxation or in the midst of a busy lifestyle, have you allowed yourself to make choices that do not model what you want for your child.
  • Seek Professional Guidance: If emotional or behavioural issues persist, consulting a psychologist can provide tailored strategies for managing screen use and addressing underlying concerns.

Being proactive is key. By recognising these warning signs early and taking action, you can help your child maintain a healthy relationship with technology while supporting their overall development.

Conclusion

Finding balance with screen time is not about eliminating technology but using it thoughtfully to support your child’s development. Excessive screen use impacts cognitive growth, language skills, emotional well-being, and physical health. However, with clear boundaries, intentional choices, and active engagement, screens can complement rather than hinder a child’s learning and growth.

As parents, you have the power to shape how your child interacts with technology. Set consistent rules, co-view content, and encourage activities that nurture creativity, connection, and play. Stay vigilant for signs that screen use is affecting their mood, behaviour, or health, and adjust as needed.

If you’re feeling overwhelmed or unsure, remember that you’re not alone. Professionals, schools, and communities are here to support you in making informed choices. By fostering healthy screen habits now, you’ll set the foundation for a lifetime of balanced technology use and positive development.

FAQs About Screen Time and Children

1. How much screen time is appropriate for my child?

The recommended screen time varies by age:

  • Under 2 years: Avoid screens except for video calls with family.
  • Ages 2 to 5: Limit to one hour per day of high-quality, educational content.
  • Ages 6 to 12: Aim for no more than two hours of recreational screen time per day.
  • Teenagers: Keep non-educational screen use to two to three hours daily.

2. What types of screen activities are best for children?

Prioritise educational, age-appropriate content that engages your child’s creativity and problem-solving. Apps and programs promoting learning, language development, or critical thinking are ideal. Avoid fast-paced, overstimulating content or violent games.

3. How can I tell if my child is spending too much time on screens?

Signs of excessive screen time include irritability when screens are taken away, sleep problems, reduced interest in other activities, and difficulties concentrating. Behavioural changes, such as social withdrawal or mood swings, are also red flags.

4. Does screen time before bed really affect sleep?

Yes, it does. The blue light from screens can interfere with melatonin production, delaying sleep and reducing sleep quality. Avoid screens for at least one hour before bedtime to help your child unwind and maintain a healthy sleep cycle.

5. What if I need help managing my child’s screen time?

If screen use is causing significant challenges, reach out for support. Psychologists, paediatricians, and educators can provide tailored advice and strategies to help you create healthier habits that work for your family.

Screen Time and Children: How to Get the Balance Right

Dynamic Psychotherapy

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