Tania Johnson | August 28th, 2025

As school routines return and homework starts to pile up, many families find themselves asking the same question — what should we do about screen time?

Screens are woven into nearly every part of modern life. Children use them to complete assignments, unwind after a long day, connect with friends, and explore their interests. But as helpful as technology can be, it also comes with challenges — especially during the school year.

Balancing screen time with sleep, attention, emotional wellbeing, and family connection is no small task. The goal is not to eliminate screens altogether. The goal is to create thoughtful rhythms that support healthy development.

How Screens Impact the Brain and Body

The developing brain is especially sensitive to stimulation. When screen use is too frequent or too intense, it can affect the parts of the brain responsible for focus, impulse control, and emotional regulation. Fast-paced or emotionally charged content can keep the nervous system on high alert, making it harder for children to wind down, sleep well, and shift between activities.

Too much screen time, especially in the evening, also disrupts the production of melatonin — the hormone that tells our body it’s time to rest. This can affect not just bedtime but the next day’s energy, focus, and emotional balance.

It is not just about how much time children spend on screens. It is also about how and when they are used — and what they are replacing.

What Healthy Digital Habits Can Look Like

There is no one-size-fits-all formula. But here are a few gentle, evidence-informed strategies that can help families and educators create balanced digital routines:

1. Protect Sleep First: Aim to power down screens at least one hour before bed. Dim the lights, slow the pace, and offer a calming bedtime ritual. Even teens benefit from this pause — their brains need deep rest to learn and regulate.
2. Use Screens With, Not Just For, Kids: Whenever possible, co-view or co-play. Ask questions, laugh together, or just sit nearby. Shared experiences help build connection and allow you to guide your child’s digital world gently.
3. Create Clear and Consistent Boundaries: It helps when children know what to expect. Set predictable screen time windows, like after homework or before dinner, and stick to them with warmth and clarity.
4. Offer Alternatives Before You Say No: Instead of just limiting screen time, try offering other forms of rest and play. “Let’s have a screen break and build something together” or “Want to go for a walk and talk about your day?” This softens the transition and keeps connection at the center.
5. Lead by Example: Children watch how we use our phones too. If we are often distracted, they notice. When we choose to be present — to put the device down and make eye contact — we model something powerful.

What Schools Can Do

Educators can also help children build healthy digital habits. Simple things like scheduled movement breaks, screen-free lunch hours, and encouraging handwriting or hands-on activities can reduce digital fatigue and bring balance to the school day. For older students, classroom conversations about digital citizenship and mental health can be incredibly meaningful.

A Word of Reassurance

If screen time got a little loose over the summer, that’s okay. You are not behind. You are not failing. The point is not perfection. The point is intention.

Start small. Set one new boundary. Try one new screen-free routine. Keep the tone light and the focus on connection. You will begin to notice the difference — in sleep, in focus, in mood — as your child’s nervous system finds its rhythm again.

Final Thoughts

Screens are part of life. They are tools, not enemies. And like any tool, they work best when used with care, intention, and balance.

So dim the lights a little earlier. Put the phone down during dinner. Choose presence where you can. And remember, healthy habits are not just built through rules — they are shaped through relationship.

Your calm presence and gentle consistency are what make the biggest difference. And you are doing better than you think.

Author: Tania Johnson, R. Psych., RPT

Tania Johnson is a registered Psychologist, registered Play Therapist, Co-Founder of the Institute of Child Psychology, and best-selling author of The Parenting Handbook

Want more support on your parenting journey?
If this message resonated with you, we invite you to join our Institute of Child Psychology Membership. Inside, you’ll find expert-led workshops, practical tools, and a compassionate community of parents and professionals who believe in connection over perfection. Let’s keep learning and growing together—because you don’t have to do this alone.

👉 Become a Member Today