How to Cut Down Screen Time for Kids

Written By: Masha Remskar, PhD, College of Health Solutions, Arizona State University; Danae Dinkel, PhD, College of Education, Health & Human Sciences, University of Nebraska at Omaha; Matthew Buman, PhD, College of Health Solutions, Arizona State University

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From tablets to televisions, smartphones to gaming consoles, screens are an ever-present part of daily life. In the U.S., children between the ages of 8 and 10 spend an average of six hours per day on screens, while teens clock in at over eight hours daily—and that does not include time spent on schoolwork. Even infants are exposed to screens early on, with research suggesting that by age one, nearly 90 percent of children have some screen exposure.

While screens can be educational and entertaining, excessive use can contribute to poor sleep, reduced physical activity, and mental health challenges. Many families want to cut back but are not sure where to start. The good news? Small, practical steps can make a big difference. By making gradual changes, parents and caregivers can help children develop healthier screen habits—and it all starts with us.

Looking to Cut Down on Screen Time for Your Kids? Here’s How to Start

Lead by Example

Children learn by watching the adults around them. If they see parents scrolling during dinner or watching TV late into the night, they are likely to follow suit.

Start by tracking your family’s screen time, including your own. Many devices have built-in settings that show daily screen use, and it is helpful to assess screen time rules at school, childcare, or after-school programs.

Next, set clear limits for yourself. Consider:

• No phones at the dinner table
• A designated "Screen-Free Sunday" for the whole family
• Built-in limits on apps, such as capping social media or video-watching time

When kids see adults prioritizing real-world interactions, they will be more willing to cut back as well.

Replace Screen Time with other Enjoyable Activities, like Movement or Sleep!

Instead of just saying "less screen time," swap it with fun, engaging, or otherwise enjoyable alternatives:

• Encourage indoor or outdoor play with friends and siblings.
• Organize family activities, like evening walks, dance parties, or backyard games.
• Have the family to turn in 30 minutes earlier for bed on one or two nights a week, and reflect the next morning on how rested you feel!
• Choose active and interactive video games over passive watching.

It is important to be mindful, though—just watching an ‘active’ video is not the same as moving. Kids are more likely to participate when adults join in, so consider making movement a family affair.

Try This: Create a Weekend Adventure Jar by writing fun, screen-free activities on slips of paper—such as hiking, biking, or visiting a new park—and let kids draw one to decide the weekend’s plan.

Make Screen-Free Zones and Times

Being intentional about when and where screens are used can help reset family habits without feeling restrictive.

• Designate certain areas as screen-free, like bedrooms and the dinner table. This promotes better sleep and more family interaction.
• Establish screen-free times, such as mornings before school or 1-2 hours before bedtime.

Some schools, childcare organizations, and advocacy groups are even promoting no-screen policies, such as not allowing screens during lunch or recess. This leads to more in-person socializing. Small steps like these can help children reconnect with the world beyond their screens.

Involve Kids in the Process

Strict, top-down rules often lead to resistance (even in adults!). Instead, invite your children to be part of the decision-making process.

• Offer choices: "Would you rather do a puzzle or go for a bike ride?"
• Set goals together: Let kids decide on a reasonable screen-time limit.
• Make it rewarding: Create a fun incentive system, such as extra bedtime stories or a special family outing.

When children feel empowered rather than restricted, they are more likely to embrace change.

Finding a Balance Instead of Banning Screens

Cutting back on screen time does not mean eliminating it completely. The goal is to create healthier habits that promote better sleep, more movement, and stronger family connections.

There are plenty of resources on healthy screen-life balance for both kids and adults, as well as tools to help along the way. Start small, stay consistent, and remember: it all starts with us.

What is one small change you can try today?

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