During the pandemic, children of all ages were placed in front of screens so they could continue to learn. Since then, there has been a change in the way they learn, spend their time, and in the development of their brains. Now more than ever, a balanced relationship with technology is a very important part of mental health, just like diet, exercise, and sleep.

Screen time issues Certain screen usage may make it harder for people to keep attention and control their moods. This is seen most frequently in very young children.

For example, many of the children I see in my clinic who have trouble controlling their behavior spend a large amount of their spare time in front of screens. These children may be getting into a lot of trouble at school or at home. They may become violent or aggressive more quickly and have a hard time calming down.

Screen use may also affect children learning to read. The nation’s report card in 2024 showed the reading ability of American children going down. Fourth grader reading levels were at the lowest level since 2002, and eighth grader reading levels were at the lowest level on record.

Reading helps develop the ability to maintain focus over long periods of time and how to see the world through other people’s perspectives and points-of-view. These skills can help a person make a positive difference in the world.

There is more information available through the media than ever before, but children are struggling to understand how to use it. How can this be the case?

Too much information For the first time in history, we have too much information and don’t know how to process it. Like trying to pick up several tennis balls with no ‘basket,’ there is a struggle to retain this information overflow.

The children most at risk are those under five. These children are still learning how to understand their emotions and how to problem solve. I often hear parents mention the screen is the only thing that helps their child calm down, and I don’t disagree. But I think it’s likely their children are overstimulated and frozen rather than calm and focused.

When media is very engaging, children struggle to stay aware of all that is happening around them. This can be tested by asking a child to remember what they just watched. They may only be able to tell you small amounts of information and have difficulty giving a full summary.

When media is overused, children have a harder time feeling entertained in other environments. They may complain of being “bored” very quickly and easily when not on the screen. I think of it like putting “attention” on a credit card expected to be paid back later with interest.

All these things combined can make it difficult for children to understand how to control their behaviors and emotions when they are adults. This can lead to acting without logically thinking things through, such as spending too much money online shopping, falling for online scams, or online gambling.

Despite many new challenges, families can feel empowered as there is much that can be done to support children.

Using screen time for good How can families set their children up for success? It starts with helping them control their use of media, to borrow from my earlier analogy, to build their ‘basket.’

I don’t believe it’s easy for children, or anyone for that matter, to control personal media use alone. Billions of dollars are spent to design highly engaging media and advertisements that are difficult to ignore. A good way to help children have better habits concerning screen use is to change the way the whole family views media. Parents should try to show their children healthy uses and boundaries with their own screens.

At the center of this is combining screen time with social life. We have seen new technology do this before with early radio and television, which led to families gathering to learn about the world. The conversations would spark discussions and bonding in the family.

I believe families using a structured approach to media is the key to a healthy balance. This may include a set amount of time spent using screens and viewing media. It may include “identifying the goal” of using the screen or media.

For example, there shouldn’t be screens or media used at the dinner table. These types of strategies can help the family learn how to find a healthy balance.

Setting family screen time rules During the school week, I recommend sticking to time limits under an hour of screen use for fun. I also recommend that “for fun” screen use should be allowed only after their children have finished their schoolwork or chores.

It may be helpful to stop using screens after 8:00 pm. This is because the blue light from the screens can make it harder to fall asleep and to stay asleep. Sleeping well also helps a person’s overall physical and mental health.

Parents may want to set-up specific privacy settings on web browsers to help control what websites their children visit. Using prerecorded programs can also be helpful so children do not see as many ads, and so parents know more about what the kids are watching.

Books and offline databases can also help inform parents as to what their children are viewing.

Other suggestions include:

• Children should watch videos that are longer and slower, so they must focus more instead of watching short-form videos (videos lasting only a few seconds, are fast, change a lot, and are hard to follow).
• Encourage kids read books (or listen to audio books) or listen to podcasts. These can help children learn how to pay attention for longer periods of time.
• I recommend investigating the Pomodoro method, which is employing frequent, quick breaks when teaching, studying, or working to help maintain attention span when completing assignments and such.
• A mental health professional can also help families learn how to have a healthy relationship with screen and media use.
• Digital media and AI have led to innovations that are sure to be a part of our future. Like any tool, they are best offered with guidance and planning.

Start with a screen diet for the week and be kind to yourself and your family as you learn to adjust. Developing a positive relationship with media use can help families benefit from technology while also empowering and protecting our children.

I’m writing this blog in my last year receiving specialty training in Child and Adolescent Psychiatry. During my time, I have been able to see the unique mental health challenges kids and young adults are having, but also the incredible work and commitment of their families to heal. In my role, I seek to help children and families address the challenges they encounter, so they can lead their most fulfilled lives.