Holiday Screen Time Guidelines for Kids and Teens

Do you have screen time rules for over the holidays? With half-term and Christmas holidays rapidly approaching, it's a great time to restore balance and adopt healthier habits. I’ve done some research on how to achieve this and thought I’d share some tips for you and your family.

Why Limit Screen Time?

Research shows that prolonged exposure to screens can negatively affect a child’s physical and mental well-being. To lead a healthy and happy life, it's important to nurture:

• Our bodies

• Our minds

• Our relationships

Too much screen time can interfere with all three of these key areas.

The Impact of Excessive Screen Time

Here are a few ways spending too much time on screens can affect children:

• Reduced physical activity: Children may be less active, which impacts physical development, muscle strength, and may lead to weight gain.

• Less time outdoors: Outdoor play supports vitamin D intake and benefits both physical and mental well-being.

• Disrupted sleep: Screen use close to bedtime can interfere with sleep, leading to mood swings and weakened immune systems.

• Eye strain: Prolonged screen use can cause eye strain, headaches, and in some cases, vision problems.

• Posture issues: Sitting in a hunched or static position for long periods can lead to neck and shoulder pain.

Social Skills and Screen Time

While screen time can help kids stay connected with friends and family, too much of it may hinder social skill development, particularly in young children. Toddlers, for example, need real-world interactions to learn emotional intelligence, something that screens can't fully replicate.

How Screen Time Affects Eyesight

Excessive screen time can strain the eyes, leading to fatigue, dryness, and potential long-term vision problems like nearsightedness.

Screen Time and Mental Health

Not all screen time is equal. The content children consume plays a large role in how screen time affects their mental health. For instance, watching alarming news or edited images on social media may contribute to anxiety, depression, or body image issues.

Recommended Screen Time for Kids

Experts recommend the following screen time limits:

• Under 2 years: No screen time, except for video chatting with family.

• Ages 2-5: No more than 1 hour a day, co-viewed with a parent.

• Ages 5-17: Ideally no more than 2 hours a day, excluding homework.

The Reality of Kids' Screen Time

In reality, most children spend much more time on screens than recommended:

• Children under 2: Average 49 minutes per day.

• Children aged 2-5: 2 to 2.5 hours per day.

• Teens: 7.5 hours per day on average.

Managing Screen Time Over the Holidays

With school out, managing screen time can be challenging, but creating boundaries can help make holidays more balanced and enjoyable. Here are some strategies:

1. Set "Three Before Screen" Rules

Encourage your child to complete three activities—something for their body, mind, and others—before they have screen time. This sets a healthy tone for the day.

2. Establish a Screen Time Routine

Children thrive on routine. Set consistent times for screen use, like after lunch or before a certain activity. Try to avoid screens before bed to prevent sleep disruption.

3. Limit Screen Use to Certain Times

Set specific periods for screen use each day and have family-wide "screen-free" times to lead by example.

4. Use Apps to Manage Screen Time

Consider using apps like Flora – Green Focus, which encourages time away from screens by growing trees. It's a positive approach to reducing screen use, and it's great for adults too!

5. Control Access to Devices

For younger kids, use passcodes to control device access. As children get older, consider discussing limits instead of imposing them to avoid conflict.

6. Keep Devices Out of Sight

Store devices in a designated spot to make them less tempting. Be mindful of how often you use your own phone in front of your kids—they’ll likely mimic your behavior.

7. Collect Devices at Night

Remove devices from bedrooms at night to improve sleep and limit exposure to blue light and radiation.

8. Screen-Free Mealtimes

Make meals a time for family connection by keeping screens off the table. It’s a great opportunity to talk about each other's day.

9. Plan Screen-Free Activities

Having a list of screen-free activities planned will make it easier to avoid turning to devices for entertainment. Get creative with crafts, board games, or outdoor adventures.

10. Spend Time Outdoors

Take advantage of the summer to enjoy outdoor activities like walks, beach trips, or park outings. The fresh air and exercise are essential for everyone’s well-being.

Set Rules for the Whole Family

Challenge yourself to limit your own screen time. If you expect your kids to cut back, try doing the same. Consider turning off notifications for apps or using your phone’s "focus mode" to be more intentional with your screen time.