Reducing Screen Time at Home: Why It Matters and How to Do It
The COVID-19 pandemic changed many aspects of family life, including how much time children spend on screens. Even now, years later, many families are still navigating the challenge of balancing technology with healthy routines. As a school counselor, I often hear from parents who wonder how much screen time is too much—and what strategies they can use at home.
This post brings together research insights and practical ideas to help you reduce and reshape screen time in ways that support your child’s learning, health, and emotional well-being.
Why Reducing Screen Time Matters
Screen time jumped during and after COVID-19
Research shows that children increased their daily screen time by nearly two extra hours per day during the early pandemic. Even after restrictions eased, about one extra hour of use remained.
Remote learning, canceled activities, and more indoor time turned screen use into a lasting habit rather than a temporary fix.
Brain development & cognitive impact
High screen exposure in preschool-aged children has been linked to differences in brain structure, especially in white matter pathways tied to language, attention, and executive function.
Excessive early screen time, particularly without caregiver involvement, is associated with slower language development, reduced creativity, and weaker self-regulation skills.
Mental health, sleep, and well-being
Recreational screen overuse during the pandemic has been linked with higher levels of anxiety, depression, and behavioral difficulties.
Blue light exposure delays bedtime and shortens sleep duration, which then impacts mood, attention, and physical health.
Lower physical activity, irregular bedtimes, and poor sleep patterns compound these challenges.
Quality matters: not all screen time is equal
Passive consumption (background TV, fast-paced videos, or multitasking across devices) tends to have the most negative effects.
Co-viewing or co-playing with a caregiver can turn screen use into a learning opportunity, especially when adults pause to discuss, explain, and connect the content to real life.
Practical Strategies for Families
Create a family media plan
Set age-appropriate limits. For example, toddlers under five may benefit from no more than one hour per day of high-quality, supervised screen use.
Designate screen-free times and zones, like mealtimes, one hour before bed, or bedrooms.
Prioritize active, offline alternatives
Encourage outdoor play, hobbies, reading, and creative activities. These build imagination, physical movement, and social connection.
Model healthy habits—when children see adults balancing their own screen use, they are more likely to follow suit.
Make screen time more beneficial
Watch or play together: ask questions, encourage reflection, and link digital content back to the real world.
Choose high-quality, slower-paced content and avoid endless “binge sessions” of fast-paced videos.
Reinstate or strengthen offline routines
Stick to consistent bedtimes, morning routines, and daily physical activity.
Replace screen-based bedtime routines with reading, storytelling, calming music, or quiet conversation.
Monitor progress and adjust
Use built-in device reports to track family screen time and review together: What’s working? What’s hard?
Pay attention to changes in mood, sleep, or behavior as screen time shifts. Celebrate successes and seek support if challenges continue.
Why It Matters for Our Children
By thoughtfully reducing and reshaping screen use, we give children the opportunity to:
Strengthen brain and language development
Build attention, self-regulation, creativity, and learning
Sleep better and stay physically active
Develop richer offline relationships and hobbies
Build healthy digital habits that last well into adolescence and adulthood
Final Thoughts
Screens will always be part of our children’s world—but with intentional boundaries and routines, we can help them use technology in ways that support, rather than hinder, their development.
If you’d like to discuss strategies tailored to your family, please don’t hesitate to reach out. Together, we can build healthy, balanced digital routines that support both learning and well-being.
Warmly,
Ashleigh Charara
Further Reading & Resources
Nagata JM, et al. JAMA Network Open (2023): Screen time rose during COVID-19
Kaiser Permanente (2023): Children’s pandemic screen time remained high
Hutton JS, et al. JAMA Pediatrics (2020): Screen use & brain white matter
Cincinnati Children’s Hospital (2019): Brain structure differences
Li J, et al. CAPMH (2023): Excessive screen time & poor mental health
CHOC Health: Effects of screen time on children
AAP Family Media Plan Tool: Make your plan here
Harvard Medical School: Screen Time & the Developing Brain
