Helping Kids Navigate Screen Time in a Digital World
By Gabby Gottschall, PsyD
In today’s hyper-connected world, managing screen time is one of the most pressing challenges parents face. Between social media, streaming, gaming, and homework, technology is deeply embedded in the daily lives of children and teens — and, let’s be honest, in ours as well.
As caregivers, therapists, and parents, it’s essential to not only understand the impact of technology on the developing brain but to also reflect on our own digital habits. Kids learn from what we model, and fostering a healthy relationship with technology starts at home.
Start with Self-Reflection
Before setting limits for your child, it can be helpful to reflect on your own digital behaviors. Consider:
Do you feel anxious or frustrated without your phone?
Do you scroll without a clear purpose?
Does screen time ever interfere with being fully present?
Have you noticed your child mirroring these behaviors?
If you answered “yes” to any of these, you’re not alone. And more importantly — you’re self-aware. That insight is the first step toward creating a healthier digital environment for your family.
Technology is intentionally designed to capture and hold our attention. We’re human — not immune to the pull of notifications, endless scrolling, or the dopamine hits of “likes” and messages. The goal isn’t perfection, but rather to model thoughtful, intentional engagement and to set boundaries everyone in the family can understand and uphold.
The Double-Edged Sword of Screen Time
Not all screen time is created equal. On the positive side, digital platforms can foster creativity, build community, and reduce feelings of isolation. Especially for kids who may feel different or disconnected in their in-person environments, the internet can offer meaningful connection.
But there are real risks.
Algorithms tend to amplify emotionally charged or sensational content, making it harder — particularly for young minds — to separate fact from fiction. Overexposure to curated, idealized images can fuel negative self-comparison and distort reality. Research continues to link excessive screen time with:
Increased anxiety and depression
Poor sleep hygiene
Shortened attention span
Lowered self-esteem
In addition, the online world often blurs the line between public and private. Kids need ongoing, open conversations about digital safety — from understanding the permanence of what they post, to recognizing that not every online interaction is safe or well-intentioned. Building digital literacy is essential to helping kids navigate these spaces responsibly.
What Parents Can Do
1. Model Mindful Tech Habits
Children are always observing. If we want our kids to have a healthy relationship with technology, we must model that behavior ourselves. Practicing digital mindfulness means being intentional: noticing how online content affects your mood, limiting passive scrolling, and making deliberate choices about how and when you engage with your devices.
2. Lead with Curiosity, Not Punishment
It’s tempting to take away screens as a consequence, but this can sometimes backfire. Removing a device might offer short-term control, but it can also damage trust or increase secrecy — especially if your child’s social world is primarily digital.
Instead, focus on age-appropriate boundaries, open dialogue, and curiosity about the platforms and apps they use. Look for warning signs of overuse, such as:
Irritability when not online
Withdrawal from offline activities
Changes in sleep or mood
Declining academic performance
These may signal a need for deeper support and connection, not just stricter limits.
3. Create Tech-Free Zones and Routines
Establishing tech-free times and spaces (like during meals or before bed) helps promote connection and healthier sleep patterns. Consider:
Using parental controls and monitoring tools
Having regular check-ins about what your child is watching or interacting with
Framing boundaries around safety and care, rather than control
Remember: While the phone may belong to your child, your role is to guide, protect, and support their development — both online and off.
Finding the Balance
The digital world is here to stay. Our job isn’t to eliminate screens, but to help kids build the skills they need to use technology in healthy, meaningful ways.
That means:
Modeling mindful tech use
Maintaining consistent boundaries
Encouraging open, non-judgmental conversations
Teaching kids how to think critically about what they see online
When we support our children in developing digital literacy, emotional resilience, and healthy screen habits, we’re setting them up not only for safer online experiences — but for more grounded, connected lives overall.
