Screen Time Management
The Screen Time Crisis
The average teenager spends 7+ hours per day on screens (outside of schoolwork). This isn’t just about wasted time - it’s actively harming their development.
How Screens Affect Sleep
The Blue Light Problem
Screens emit blue light that suppresses melatonin production - the hormone that tells your body it’s time to sleep.
Research shows:
- Using a phone 1 hour before bed delays sleep onset by 30+ minutes
- Screen use before sleep reduces sleep quality even after falling asleep
- Teens who use phones in bed get 1 hour less sleep on average
The Engagement Problem
Social media is designed to keep you scrolling. Even if blue light weren’t an issue:
- “Just one more video” becomes hours
- Notifications wake children during the night
- FOMO (fear of missing out) causes anxiety that prevents sleep
Sleep Recommendations by Age
| Age | Recommended Sleep |
|---|---|
| 6-12 years | 9-12 hours |
| 13-18 years | 8-10 hours |
| Adults | 7-9 hours |
Most teens are chronically sleep-deprived, which affects mood, grades, and physical health.
How Screens Affect Focus
The Attention Span Myth
It’s not that children “have shorter attention spans now.” Their brains are being trained to expect constant stimulation.
What happens:
- TikTok/Reels deliver dopamine hits every 15-60 seconds
- The brain adapts to expect this level of stimulation
- Anything slower (books, homework, conversations) feels boring
- Focus on demanding tasks becomes physically uncomfortable
The Homework Battle
Parents often report: “They can watch TikTok for 3 hours but can’t focus on homework for 20 minutes.”
This isn’t laziness - it’s a trained brain response. Short-form video literally rewires attention circuits.
Setting Up Healthy Routines
The One-Hour Rule
No screens for at least 1 hour before bedtime.
This means:
- Phones charged outside the bedroom
- No “just checking one thing”
- Alternative activities ready (reading, puzzles, family time)
Device-Free Zones
Establish areas where devices are never allowed:
- Bedrooms - especially at night
- Dining table - meals are for connection
- During homework - phone in another room
The Tech-Free Morning
Start the day without screens:
- No phone for first 30-60 minutes after waking
- Get ready, eat breakfast, prepare for the day
- Check phone only after morning routine is complete
Why? Starting with dopamine (notifications, social media) sets a high bar that makes everything else feel boring.
Implementing Limits Without Conflict
Make It Physical
Digital limits can be bypassed. Physical solutions work better:
- Phone charging station in a common area
- Router that turns off WiFi at bedtime
- Physical alarm clock (no phone in bedroom excuse)
Make It Mutual
Children respond better when parents follow the same rules:
- Family phone stack during dinner
- Parents also avoid phones before bed
- Model the behavior you want to see
Make It Gradual
Don’t go from unlimited to 1 hour overnight:
Week 1: Introduce the concept, track current usage together Week 2: Set a moderate limit (maybe 3 hours) Week 3: Reduce to 2 hours Week 4: Reach target of 1-2 hours
What to Do With the Extra Time
Children often don’t know what to do without screens. Help them rediscover:
- Active play: Sports, bike riding, playground
- Creative activities: Drawing, building, music
- Social time: Friends (in person!), family games
- Quiet time: Reading, puzzles, daydreaming
Boredom is okay! It leads to creativity and self-directed play.
Handling Resistance
”Everyone else has unlimited screen time”
Response: “Different families have different rules. In our family, we prioritize sleep and health."
"I need my phone for homework”
Response: “Let’s use a computer in the common area for homework. Your phone can stay in the charging station."
"You’re always on your phone too”
Response: “You’re right, and I’m working on it too. Let’s do this together.”
Warning Signs to Watch For
Seek additional support if your child:
- Becomes extremely angry or anxious when devices are taken away
- Lies or sneaks to use devices
- Withdraws from family and friends
- Sleep problems persist even after limiting screens
- Grades drop significantly
- Shows signs of depression or anxiety
Summary
| Strategy | Implementation |
|---|---|
| No screens before bed | 1 hour minimum |
| Device-free bedroom | Charge in common area |
| Daily limit | 1-2 hours (non-school) |
| Morning routine | Screen-free |
| Device-free meals | Family time priority |
| Gradual reduction | Over 2-4 weeks |
Key insight: You’re not taking something away - you’re protecting your child’s sleep, focus, and mental health.
Course structure
Tip: Watch the video first, review the slides, then take the quiz to test your knowledge.