Screen Time & Social Media
Most pre-teens and teens use screens every day. You don't need to take screens away. Instead, help your child build healthy screen habits. Good habits protect their sleep, mood, and self-esteem.
Why it matters
- Protects sleep and mood
- Supports focus and learning
- Builds self-esteem
- Keeps family connected
Signs This May Be Affecting Your Child
- Trouble sleeping or staying up late on devices
- Increased irritability or mood swings
- Anxiety or sadness after using social media
- Comparing themselves to others online
- Losing interest in offline activities
- Difficulty disconnecting from screens
- Screen time affecting school or family time
Not Sure What to Say? Try Asking:
- How do you feel after spending time on social media?
- What's your favorite thing to do online?
- Have you ever seen something online that upset you?
- What would you do if something made you uncomfortable?
- How do you decide what to share and what to keep private?
- Would you like to try a screen-free activity together?
5 Healthy Digital Habits
- Balance screen time with offline activities
- Unplug at least 1 hour before bed
- Take regular screen-free breaks
- Protect personal privacy online
- Create a family media plan together
Join the 30-Day Screen-Free Challenge
Small daily swaps, big results. Trade screen time for connection, movement, and play — one day at a time. Sign up to get a simple weekly checklist and tips straight to your inbox.
FREE SCREEN TIME TOOLS FOR FAMILIES
Create your family media plan
Set clear guidelines together. Download our template to get started!
Our Screen-Free Time Plan
A printable family worksheet to plan screen-free time — pick activities, set a schedule, and reflect together.
Trusted, evidence-based websites to learn more
Make a Family Media Use Plan
HealthyChildren.org walks you through building a personalized family media plan step by step.
The 5 Cs of Media Guidance
A simple framework from HealthyChildren.org to help you guide your child's screen time with confidence.
5 Cs Questions for School-Age Children
Conversation prompts from HealthyChildren.org to talk with school-age kids about media use.
Surgeon General: Screen Use Harms
An HHS report on the potential harms of screen use and how to protect young people.