Screen Time: What Parents Need to Know

We need to talk about screen time.

If you're a parent in 2025, you're navigating something unprecedented: raising children in a world where screens are everywhere, always accessible, and increasingly necessary for school, social connection, and daily life.

You've probably wondered: How much is too much? Is my child getting enough physical activity? Am I setting the right limits?

Let me share what the research tells us—and more importantly, what actually works in real families.

The Reality of Modern Childhood

Let's start with the numbers:

Children ages 8-12 spend an average of 5.5 hours per day on screens.

Teenagers ages 13-18? Over 8.5 hours daily.

That's more time than they spend sleeping.

The Evidence Is Clear: Screen Time Affects Weight

Here's what decades of research show:

Adolescents watching four or more hours of TV and video games per day have more than double the odds of overweight or obesity compared to those watching less than one hour.

How Screen Time Promotes Weight Gain

Screen time affects weight in at least 3 ways:

1. Increased Energy Intake (The Most Important Factor)

Kids who spend more time on screens, tend to eat more than they need. Children mindlessly consume food while watching screens, paying less attention to hunger and fullness cues. They eat more than they otherwise would. They also see countless ads for high-calorie, low-nutrient foods—fast food, sugary cereals, candy, soda. This influences their preferences, their requests, and ultimately their food intake. Marketing works. That's why the food industry spends billions on ads and influencers to get kids (and all of us) to eat a lot of ultraprocessed foods and drinks.

2. Reduced Sleep Duration

Screen time, especially before bed, makes it harder to fall and stay asleep. Poor sleep is independently associated with obesity through hormonal changes—increased ghrelin, decreased leptin—that promote hunger and weight gain.

3. Displacement of Physical Activity

Now, this mechanism is more debated than many people realize. While it's intuitive that screen time displaces active play, studies show inconsistent associations between screen time and physical activity levels. Experimental studies of reducing screen time show only small increases in physical activity. What this suggests is that displacement of physical activity may not be the primary link. But it still matters. Even if kids don't automatically become more active when we reduce screen time, we still need to focus on getting kids to spend less time on screens and more time in active movement.

Physically active children have stronger muscles and bones, better cardiovascular fitness, lower body fat, and better mental health compared to inactive children. And active kids can handle more screen time without the same obesity risk as inactive kids.

Current physical activity recommendations:

• Ages 3-5: Active throughout the day (about 15 minutes per 1 hour of wake time)

• Ages 6-17: At least 60 minutes per day of moderate to vigorous physical activity

• All ages: Include muscle-strengthening and bone-strengthening activities at least 3 days per week

  
  

The AAP Guidelines on Screentime Have Evolved (And That's Good)

The AAP screen time guidelines have evolved based on growing evidence, and it's important to understand the current approach. Historically, the AAP recommended specific time limits: two hours per day for older children. But they have since shifted their approach. Why? Because not all screen time is equal. There's a huge difference between a child video chatting with grandparents, watching an educational documentary with a parent who discusses the content, and passively consuming random YouTube videos for hours.

The quality of media use matters more than arbitrary time limits. The context matters. The content matters.

Here are the current AAP guidelines:

• Under 18 months: Avoid screen media other than video chatting

• 18-24 months: High-quality programming only, and co-view with your child

• Ages 2-5: Limit to 1 hour per day of high-quality programming; co-view and discuss the content

• Ages 6 and up: Establish consistent limits that ensure screen time doesn't displace sleep, physical activity, family time, and other healthy behaviors

Rather than just saying "two hours maximum," the AAP now emphasizes the Five C's framework for families.

The Five C's: A Better Way to Think About Screen Time

The Five C's help families make better decisions about media use:

Child: Consider the child's developmental stage. What's appropriate for a teenager isn't appropriate for a toddler.

Content: Quality over quantity. Educational, age-appropriate content that promotes learning and pro-social behavior. Avoid content with violence, sexualized imagery, or commercial advertising aimed at kids.

Calm: Avoid screens at least one hour before bedtime. Blue light and stimulating content interfere with sleep.

Crowding Out: Ensure media use isn't displacing essential activities—sleep, physical activity, face-to-face interactions, homework, family meals, creative play.

Communication: Co-view when possible. Discuss what you're watching together. Help children process media messages critically. Model healthy media habits yourself.

This framework gives families practical guidance without rigid rules that may not fit their circumstances.

What Actually Works: Practical Strategies for Families

Here's how I counsel families in my practice:

Create a Family Media Plan

The AAP has a free online tool at HealthyChildren.org. Families can customize screen time rules, designate screen-free zones and times, and set limits that work for their situation. Having the conversation as a family—and writing it down—increases adherence.

Establish Screen-Free Zones

No screens during family meals. No TVs or devices in bedrooms. These two rules alone make a huge difference.

Designate Screen-Free Times

The hour before bed. The first hour after school. During homework. When friends are visiting.

Model Healthy Media Use

Parents—put your phone down when your child is talking to you. Don't scroll during dinner. Children learn more from what we do than what we say.

Make Screen Time Active When Possible

Active video games are better than passive viewing. Dance games, sports games, virtual reality experiences that require movement. They're not a substitute for outdoor play, but they're better than sitting.

Focus on Adding Alternatives, Not Just Restricting

"Instead of screen time, let's..." Go for a walk. Play a board game. Cook dinner together. Shoot baskets. Read. Build something. Create art. Make it fun, not punitive.

Use Screens as a Tool, Not a Babysitter

I get it—screens give parents a break, and sometimes we need that. But if screen time is the default activity whenever a child is bored or upset, they are going to miss out on a lot of opportunities to play, create, and learn to manage uncomfortable emotions.

Perfection isn't the goal. Progress is.

Need more support? If you're struggling with your child's eating habits, screen time battles, or weight concerns, check out my program at Namio Health where we offer family-based virtual lifestyle support through evidence-based lifestyle programs, 1:1 coaching, and nutrition consults. We work with the whole family to create sustainable change.