We live in an era where modern society relies heavily on computers, phones, and tablets to get us through the day. The glow of screens on our faces has become an everyday scene—at home, in schools, even in social gatherings.
This past New Year’s Eve, I was watching the countdown as the crystal ball dropped in New York. The crowd was electric—cheering, celebrating, living in the moment. But what caught my attention wasn’t the celebration—it was the sea of cell phones glowing above people’s heads, recording every second. It made me reflect: What happened to the days when we just experienced the moment? When memories were captured in our hearts, not just our camera rolls?
In those days, families talked more, made eye contact, and didn’t feel the pressure to document everything. But today, that’s changed. Are we truly spending quality time with our loved ones, or are we just capturing curated moments for social media? What about the hours we spend scrolling or gaming? And most importantly—how is all this screen time affecting our children?
The Double-Edged Sword of Screen Time
As a healthcare professional and school nurse, I want parents, teachers, and caregivers to understand: technology isn’t the enemy. In fact, according to the American Academy of Child & Adolescent Psychiatry, screen time can offer developmental benefits. Educational content can improve vocabulary, sentence structure, and memory. Digital games and apps can enhance fine motor skills, coordination, and teamwork.
But like most things, balance is key. Excessive screen time has been linked to a range of negative effects on children’s well-being, including:
- Poor time management
- Sleep deprivation
- Reduced participation in physical and social activities
- Impaired social skills
- Physical issues like eyestrain and headaches
- Increased risk of obesity due to inactivity
And for adolescents who are already navigating identity, emotions, and peer pressure—the impact can be even greater.
More Than Just Screen Fatigue: What the Science Says
Research backs up these concerns. A study by psychologist Dr. Georgene Troseth at Vanderbilt University found that children learn more effectively through in-person interaction than from a screen. “The best way for infants and toddlers to learn,” she says, “is through positive interactions with an adult—whether playing a board game, reading a book, or having screen time together.”
That’s right co-viewing screen time with your child isn’t just about keeping an eye on content. It’s a powerful opportunity to bond, guide, and nurture their social-emotional growth.
And from a medical perspective, the science is even more revealing.
According to Harvard Medical School, too much screen time can disrupt sleep patterns by interfering with the body’s melatonin production. Melatonin, produced in the brain’s pineal gland, is crucial for regulating circadian rhythms and ensuring restful sleep. Prolonged exposure to blue light from screens can suppress melatonin, leading to difficulty falling asleep, staying asleep, and feeling rested.
Furthermore, MRI studies show that chronic screen exposure may cause thinning of the cerebral cortex—the part of the brain responsible for decision-making, memory, and reasoning.
Tips from Pediatricians: Healthy Screen Habits at Home
To help parents and caregivers navigate this tech-filled world, here are pediatrician-approved screen time tips that can support healthier habits at home:
- Create a screen time schedule
Set designated hours for screen use each day to create consistency and structure. - Avoid screens in bedrooms
Keep bedrooms device-free to support better sleep hygiene and reduce late-night scrolling. - Use blue light screen filters or protectors
These reduce eyestrain and support natural melatonin production. - Communicate and set boundaries
Talk with your child or teen about screen time expectations. Explain the why, not just the what. - Power down before bedtime
No screens at least two hours before bed and one hour after waking up. - Avoid eating during screen time
Mindless snacking during screen use can lead to overeating and poor nutrition habits. - Prioritize tech-free family meals
Sit down together for dinner without distractions. These face-to-face moments are some of the most valuable parts of the day.
What the Guidelines Say: Screen Time by Age
The American Academy of Child & Adolescent Psychiatry recommends the following:
- Infants (0–18 months): Limited to video chatting with an adult
- Toddlers (18–24 months): Only high-quality programming, co-viewed
- Children (2–5 years): Limit non-educational screen time to 1 hour per day
- Children 6+: Encourage tech-free time and a mix of physical, creative, and social activities
As a nurse and a mom, I know that creating these boundaries can feel challenging. But I’ve also seen how reading together, doing arts and crafts, volunteering, and going on walks or bike rides can create memories that screens never could.
Final Thoughts
As we move through 2025, let’s be more intentional about how we use technology in our homes, classrooms, and communities. You don’t have to remove screen time entirely—but you do need to manage it. Structure, communication, and connection are your best tools.
Our children are growing up in a digital world but they still need the human touch. Let’s make sure we give them that.
