Too much screen time? Look at your child’s day before counting every minute

Age guide: 6–18 years; not infant or toddler guidance

The timer says your child has used a screen for two hours. But what happened in those hours: homework, a video call, drawing, gaming with a friend or scrolling alone? The number matters, but it does not describe the whole day.

The short answer

• For school-age children and teens, review the activity and what it is replacing, as well as the time spent.
• Keep room for sleep, movement, meals, schoolwork and relationships.
• Set a practical plan with your child and review whether it is working.

eSafety’s guidance says there is no single magic figure for every family. The American Academy of Pediatrics also encourages family planning, appropriate content and attention to activities that media may crowd out. This article is for ages 6–18, not a replacement for age-specific guidance for babies and preschoolers.

1. Map a normal day without turning it into an investigation

For a few days, jot down the broad pattern together. Separate school requirements, creative uses, social contact and entertainment. Ask what your child enjoyed and what felt hard to stop.

• Was the screen part of something chosen deliberately?
• Did a planned activity turn into a much longer session?
• Were they alone, chatting with friends or using the device with you?

2. Start with the things your family wants to protect

Write those into the day first: a workable bedtime, time outdoors or moving, meals, school needs and space to connect. Then decide where leisure media fits. Keep the plan realistic for your housing, work hours, disability-related needs and access to safe outdoor space.

If a device supports communication or accessibility, do not treat that use as interchangeable with entertainment. Discuss individual needs with the people supporting your child.

3. Choose one change you can maintain

• If dinner disappears into separate feeds, try one agreed screen-free meal.
• If videos keep rolling, turn off autoplay where the service permits it and choose the stopping point before starting.
• If the transition is the hard part, plan a warning and a clear next activity.

A dramatic rule that cannot survive the working week is less useful than a manageable change everyone understands. Include adult habits in the discussion.

4. Ask how the activity leaves them feeling

Try: “After that game or feed, do you usually feel connected, inspired, wound up or a bit flat?” Avoid telling your child what the answer should be. Their experience can help you decide what needs a different boundary.

5. Get help with persistent difficulties

If sleep, school, friendships or everyday functioning are repeatedly affected, speak with the school or an appropriate health professional. Screen use may be part of the picture, but other difficulties may also need attention.

Your one-week experiment

Agree on one protected moment, one stopping routine and one activity to look forward to away from the screen. Review the result together after a week. Ask what became easier and what still needs changing.

SuperMOMs and superDADs are allowed to adjust the plan. Consistency means being clear about the current agreement, not refusing to learn from it.

Keep exploring

• A family screen agreement people can actually live with
• “Just one more game!” A calmer plan for switching off

Sources and further reading

• eSafety Commissioner: Screen time
• American Academy of Pediatrics: Healthy digital habits