Healthy Screen Time Guide for Parents & Caregivers

Practical, research‑informed guidance you can actually use

From Caden Paige Counseling, PLLC
I regularly work with parents, teens, and young adults who feel overwhelmed by the role screens play in daily life. This resource is meant to offer clear, compassionate guidance, without shame or extremes, so technology can be used intentionally and in ways that support emotional health, relationships, and growth.

Why Screen Time Matters

Screens aren’t inherently bad, but unlimited, unstructured, and unsupervised use can quietly shape attention, emotional regulation, sleep, and relationships. The goal isn’t perfection or zero screens. The goal is intentional, developmentally appropriate use that supports, not replaces, real‑world growth.

Children’s brains are designed for connection, movement, creativity, and challenge. Screens should serve those needs, not crowd them out.

General Screen Time Guidelines (By Age)

Toddlers & Preschool (0–5 years)

  • Recommended: Minimal to no solo screen time

  • Best use: Short, shared viewing with an adult (educational content)

  • Avoid: Background TV, fast‑paced or overstimulating shows

  • Why: Early brains develop best through play, language exposure, and caregiver interaction

Elementary (6–10 years)

  • Recommended: ~1 hour/day (outside of schoolwork)

  • Best use: Educational games, creative apps, family movie nights

  • Avoid: Endless scrolling, unsupervised YouTube access

  • Key focus: Screens should not replace sleep, outdoor play, or responsibilities

Middle School (11–13 years)

  • Recommended: 1–2 hours/day

  • Best use: Skill‑based games, creative projects, monitored social use

  • Introduce: Clear rules around phones, messaging, and online behavior

  • Key focus: Boundaries + coaching, not just restriction

Teens (14–18 years)

  • Recommended: Individualized limits based on maturity and mental health

  • Best use: Balanced use alongside school, social life, responsibilities

  • Non‑negotiables: No phones overnight, no screens during family meals

  • Key focus: Self‑regulation, accountability, and digital citizenship

Signs Screen Time May Be a Problem

  • Increased irritability or emotional outbursts when screens are removed

  • Difficulty focusing or completing tasks

  • Sleep problems or staying up late on devices

  • Loss of interest in hobbies, friends, or family time

  • Heightened anxiety, low mood, or social withdrawal

If you’re noticing several of these consistently, it may be time to reset.

Creating a Healthy Screen Time Plan

1. Set Clear, Predictable Limits

Children do best when expectations are known in advance.

  • Decide when screens are allowed (after homework, weekends, etc.)

  • Decide where screens are allowed (shared spaces only)

  • Decide what content is acceptable

2. Use Screens as a Privilege, Not a Pacifier

Screens should not be the primary tool for calming emotions.

  • Teach coping skills: movement, breathing, connection, rest

  • Use screens intentionally, not automatically

3. Prioritize Sleep

  • No screens 1 hour before bedtime

  • Devices charge outside bedrooms

  • Use alarms instead of phones

4. Model What You Want to See

Children notice adult behavior more than rules.

  • Put phones down during conversations

  • Take breaks from social media

  • Show healthy boundaries yourself

Family Screen Time Agreement

Consider creating a written family agreement that includes:

  • Daily screen limits

  • Approved apps/platforms

  • Consequences for breaking rules

  • Weekly check‑ins to adjust as needed

This helps shift screen time from power struggles to shared responsibility.

A Note for Teens & Young Adults

Screens are a normal part of modern life, and needing help managing them is not a weakness. But when screen use starts to interfere with sleep, mood, motivation, or relationships, it’s worth paying attention.

You might benefit from a reset if you notice:

  • Feeling more anxious, numb, or irritable after scrolling

  • Trouble sleeping or staying focused at school or work

  • Constant comparison to others online

  • Using screens to avoid stress, conflict, or difficult emotions

Healthy digital habits include:

  • Keeping phones out of reach during sleep

  • Choosing content that supports your mental health

  • Balancing screens with movement, creativity, and real‑world connection

  • Being honest with yourself about how screens make you feel

Learning to manage technology now is a life skill, not a punishment.

When to Seek Extra Support

If screen use is tied to:

  • Anxiety or depression

  • School refusal or academic decline

  • Aggression or emotional dysregulation

  • Isolation or significant behavior changes

…it may be helpful to speak with a licensed mental health professional.

Final Encouragement

You’re not failing if screens have crept in, you’re parenting (and growing up) in a digital world that didn’t come with a manual. Small, consistent changes matter far more than drastic overhauls.

Children don’t need perfect parents.
They need present, grounded, and willing ones.

“My grace is sufficient for you, for my power is made perfect in weakness.” (2 Corinthians 12:9)

If screen time has become a source of stress in your home or personal life, counseling can help.
To learn more about support for parents, teens, and young adults, visit www.cadenpaige.com.

This resource is for educational purposes and does not replace individualized mental health care.