Managing Screen Time for Teens: A Therapist and Parent Perspective
Parenting in this digital age is hard -unbelievably hard. As a therapist, I work with teens and families every day to navigate mental health, relationships, and the challenges of growing up in a world dominated by screens. And at home, I’m a parent too and know all too well —setting limits on screen time with my own children is an ongoing struggle.
Screens Are Not the Enemy
Let’s start here: screens themselves are not inherently evil. They allow our teens to learn, socialize, and explore the world in ways that did not exist a generation ago. Video calls, educational apps, and creative tools enhance our children’s learning. The goal isn’t to eliminate screen time—it’s to make it purposeful, balanced, and safe for our kids.
Why Limits Matter
As much as we want our kids to be happy, our primary job as parents is not to ensure their comfort—it’s to protect their development and well-being. Excessive screen time can interfere with:
Sleep cycles
Attention and focus
Emotional regulation
Social skills
Brain development, particularly in areas responsible for executive functioning and impulse control
Setting thoughtful limits doesn’t make you a mean parent—it makes you a responsible, proactive protective and attentive parent.
Strategies That Actually Work
Co-create boundaries: Teens respond better when they have some say in rules. Discuss reasonable daily limits, tech-free zones, and times for homework, family, or outdoor activity.
Model balance: Teens notice how often we ourselves are on screens. When we prioritize real-world connections, they’re more likely to do the same.
Use technology wisely: Leverage apps or device settings to track or limit screen time without turning it into a power struggle.
Focus on purpose, not punishment: Encourage screens for learning, creativity, and social connection rather than endless scrolling or passive consumption.
Be consistent, but flexible: Life is unpredictable. Some days the rules might bend—and that’s okay. Consistency matters more than perfection.
Screen Time Guidelines for Teens (Ages 13–18)
1. Recreational Screen Time (non-school, non-educational related)
Recommended: 1–2 hours per day for leisure (social media, gaming, videos).
Rationale: Excessive recreational screen use is linked to sleep disruption, anxiety, attention difficulties, and reduced physical activity.
2. Educational / School Work Screens
Not counted toward recreational limits above, but encourage breaks every 45–60 minutes to reduce eye strain and mental fatigue.
3. Multi-Screen Habits
Avoid using multiple devices simultaneously (e.g., phone + TV), which can increase cognitive overload.
4. Bedtime / Nighttime Restrictions
Screens should ideally be off at least 30–60 minutes before sleep to protect melatonin production and improve sleep quality. Encourage your child to read or otherwise do something relaxing prior to sleep.
5. Weekends / Special Occasions
Flexibility is fine, but focus on balancing screen time with plenty of physical activity, socializing in person, and offline hobbies.
Embracing the Challenge
Parenting today is unlike anything our generation faced. Screens are woven into every part of our kids’ lives and finding balance puts us in the trenches of an uncharted battleground. Acknowledging the struggle can help us approach it with patience, empathy, and strategy.
The goal isn’t to eliminate screens or to make every moment perfectly productive. It’s to protect our children, support their development, and equip them with the tools to use technology responsibly. And if we can do that, even imperfectly, we’re doing our job.