Chandigarh, April 5: In a world where digital devices are everywhere—from smartphones and tablets to televisions and laptops—managing screen time for children has become one of the most pressing challenges for parents. While screens can be educational and entertaining, excessive exposure can interfere with sleep, physical activity, and even social development.
Reducing screen time isn’t about eliminating technology altogether—it’s about creating a healthier relationship with it. With clear rules, consistent routines, and engaging alternatives, parents can help children find balance in a screen-saturated world.
While the digital age offers many opportunities, a thoughtful approach ensures that kids grow up with strong minds, healthy habits, and real-world connections.
The American Academy of Pediatrics recommends that children aged 2 to 5 have no more than one hour of screen time per day, and that older children balance screen use with other healthy activities. But how can parents practically reduce screen time in a digital-first world?
1. Start with a Family Media Plan
One of the most effective ways to manage screen time is by creating a family media plan. This sets clear rules about when, where, and how devices can be used. “When families set expectations together, kids are more likely to follow them,” said Dr. Priya Sharma, a child psychologist based in Delhi. A media plan might include screen-free zones such as bedrooms and the dining table, as well as set hours for homework, outdoor play, and family interaction.
2. Lead by Example
Children mimic adult behavior, especially that of their parents. If parents are constantly scrolling through phones or watching television, children are likely to adopt the same habits. “Your behavior sets the tone,” said Dr. Sharma. “If you want your child to put the phone down, you need to do it too.” Try reading a book, engaging in a hobby, or simply talking to your child face-to-face.
3. Encourage Offline Activities
One reason children turn to screens is boredom. Offering appealing alternatives can make it easier to disconnect. Board games, puzzles, books, art supplies, and outdoor games are great options. Involving children in household chores or gardening can also be engaging. “I introduced my son to cycling during the pandemic,” shared Neha Mehta, a mother of two from Chandigarh. “It not only reduced his screen time but also improved his fitness.”
4. Use Technology Wisely
Not all screen time is harmful. Educational apps, documentaries, and virtual learning tools can be valuable if used in moderation. The key is to differentiate between passive consumption and active engagement. Watching cartoons for hours differs greatly from using a language-learning app or participating in an online class. Parents should co-view content with their children and discuss what they are watching to promote critical thinking.
5. Set Time Limits and Stick to Them
Many devices allow parents to set daily screen time limits. Use built-in parental controls to restrict app usage and schedule downtime. It’s important to be consistent. If the rule is one hour of screen time per day, make sure it is followed even on weekends. Sudden increases, such as unlimited screen time on holidays, can undo the progress made.
6. Create a Screen-Free Routine Before Bed
Excessive screen time, especially before bedtime, can disrupt sleep patterns. Blue light from screens interferes with melatonin production, making it harder for kids to fall asleep. Establish a calming bedtime routine that excludes devices at least an hour before sleep. Reading a bedtime story, meditating, or simply talking about the day can help children wind down.
7. Stay Involved and Communicate
Talk to your child about why screen limits are necessary. Children are more likely to follow rules they understand. Discuss the importance of balance, health, and real-world connections. “Open communication builds trust and cooperation,” said Dr. Sharma. “It turns enforcement into teamwork.”
