Screen time: striking the right balance
In a world where screens and technology are critical to so many aspects of our lives, it’s easy to lose track of how much time we spend online. It’s a challenge that spans generations. How can we stay digitally connected without disconnecting from our non-digital lives? Here are some suggestions to help create balance:
For adults:
Set digital boundaries: Designate tech-free times to reconnect. Some of the people I work with choose meal times or the hour after waking and before bed to disconnect completely. Vacations and weekends may also be partially device free, with designated times for checking in or relaxing online.
Lead by example: Kids notice when we’re always on our phone. Modeling balance helps them learn to be more mindful about how they use technology. We have friends who have a basket at their front door where they place their phones when they walk inside the house. It’s in the same area where they take off their shoes and hang their coats. It’s a gentle reminder that interacting with each other without distractions is valued here.
For teens:
Create mindful check-ins: Encourage teens to notice how using their phones or certain apps make them feel. Are they energized or drained? Do they feel connected or left out? Would they rather be with the people they are interacting with in person?
Replace, don’t just restrict: Help teens find offline activities they enjoy. Scheduling time for sports, art, music, and face-to-face time with friends, famly, and each other naturally leads to less screen time.
For children:
Use structure, not shame: Predictable routines with built-in screen time reduce power struggles and help kids learn to self-regulate.
Make unplugging fun: When your child reaches for a phone or gaming device, suggest an activity. Go outside, play a board game, or cook together.
Embrace “boredom”: For those of us old enough to remember a life without cell phones, boredom and a wondering, “What is there to do?” was a space we filled with reading books, imagining, playing with pets, doing activities, and creating our own fun. When a child says, “I’m bored,” consider responding with a reminder that this may be more of a gift than a problem: “I’m so curious how you will choose to fill this time!”
There is no “once size fits all” solution to balancing screen time with our non-digital lives. Staying present and making intentional choices about screen time can help strike the right balance.