Of course, most parents agree that limiting screen time is a good idea. It’s making it happen that is hard. The American Academy of Pediatrics (AAP) previously recommended that kids under 2 not be exposed to screens at all and kids between 2 and 5 should be limited to one hour a day or less. But the organization has updated its advice to reflect the widespread use of media by kids and families allowing for screen time under certain situations. When developing your family’s media limits, try these 10 options to tame your use of screens. You only need a few that work well for your family. Just remember that you can—and most likely will—need to make changes as kids grow. But portable devices like tablets and smartphones can make this rule difficult to enforce. At a minimum, require these devices to be charged overnight in common areas, not bedrooms, so they don’t interfere with kids’ sleep. Studies indicate that these devices can increase the amount of time it takes for kids to fall asleep. They also may reduce sleep quality and affect your child’s attentiveness in school. Additionally, the blue light that smartphones and tablets emit tends to suppress the hormone melatonin, which helps kids feel sleepy. Mealtimes, in particular, should always be screen-free, and that includes parents’ phones, too. One study found that screen-free mealtimes may serve as a protective factor against childhood obesity. Establishing rules like this keep you from having to make day-by-day or case-by-case decisions on screen time. Once kids get over their initial resistance, they will accept this rule like any other. You also can use technology to fight technology, with tools such as router plug-ins, cable and phone settings, and parental control apps. These allow you to decide when and for how long your family’s devices are online, and what they can access. For young children, simply say that spending too much time on screens isn’t good for their brains and bodies. For older kids, you can explain that too much sedentary time is truly detrimental to their health. Determine the consequences of breaking these rules ahead of time. Refer to this list when they have had too much screen time. Health and parenting experts recommend that parents take an active role in making sure that physical activity is part of a child’s daily routine. They also stress that extended periods of sitting should be broken up every 30 to 60 minutes by standing and stretching. For school-aged kids, make screen time a privilege that they earn and plan playdates so they can’t complain of “nothing to do.” For teens, reserve your right to remove access to cell phones and the Internet if grades slip or household duties go undone. Or you can have them keep track of time spent on chores, and allow the same amount of screen time. Another option is to simply rule that homework always comes first, and then any time left over can be spent on TV or other devices. Set an upper limit on that leftover time, though. Watch with your children so you can monitor the appropriateness of their choices. If you see something you don’t like, speak up! Those are great teaching moments. You also can use a digital video recorder or streaming service to time-shift your viewing, so your watching time matches your schedule. Or, try a motion-controlled game to up the activity level of video gaming—although these games shouldn’t replace other, more vigorous exercise. Think about how you want your child to interact with technology and then model that in your own life. You don’t want all of your focus on technology use to be restrictive. One study found that the best approach for parents of preschoolers is to use a combination of restrictive, instructive, and co-use approaches to facilitate their child’s growth and development. Give warnings before time is up, and allow kids—especially little ones—the chance to press the off button themselves. Keep in mind, though, that video games too close to bedtime may affect sleep. One study found that playing video games before bed can result in poor sleep quality and higher levels of fatigue. If you have older kids, encourage them to make a podcast or a series of informative videos. This promotes creativity and allows kids to learn new skills and leverage the power of media for their benefit. They also are building their resume for future college applications. Choose one or two guidelines that you think you can be consistent with and start there. Address the issues that are most pressing. Don’t worry too much if you do not get it right all the time. The key is to have guidelines in place to teach your kids to be mindful of what and how much media they are consuming on a regular basis.
