There is so much information out there about screen time and how to help your children navigate it. What I’m laying out here might not work in your home (and honestly, it might not even work in mine!), but these are the optimal age-specific screen time rules based on current research. Let’s dive in.
Birth to 3 Months
Rule: No screens for the baby to see. If the baby is facing away and there’s a screen on, I let it slide. This is only because, at this age, babies cannot croon their necks to look at the screens. And this is your last chance to watch your favorite show while your baby is around. Having said this, I would recommend against having background screens on.
Why: Background TV distracts adults, reducing meaningful interactions with their babies. Studies show that parent-child engagement is critical for early cognitive and emotional development, and background screens can interfere with this.
3 Months to 2 Years
Rule: No TV or screens while the child is awake.
Why: The brains of children under two develop differently with screen exposure. Research has linked early screen use to delays in communication and problem-solving skills, as well as changes in brain structure. For example, a 2023 study found that screen time at age one was associated with developmental delays in communication and problem-solving by ages two and four.
2 Years to School Age
Rule: Limit screen time to 30–60 minutes per day, and stick to non-touchscreens (think old-school TV).
Why: Touchscreens encourage constant switching between tabs or videos, which can impair attention span and focus over time. This can make it harder for kids to sit through a movie or read a book later on. Forget lectures!
Research supports limiting passive screen time while prioritizing interactive, co-watching (i.e. watch a movie together) or educational content for this age group.
School-Aged Children to Middle School
Rule: Limit recreational screen time to less than two hours a day. With schoolwork increasingly digital, this is tough. If you haven’t already, avoid giving your child a touchscreen device. If they’re still young and already have one—take it away now.
Why: Boys are particularly vulnerable to screen addiction through video games or gamified apps. The dopamine rush from every “ding” can make everything else—schoolwork, hobbies—feel less exciting by comparison. Excessive screen use has been linked to poorer academic performance and reduced executive functioning.
High Schoolers
Rule: If you’ve held off on giving your teen a smartphone until high school, you’re a unicorn—and I applaud you! Ideally, tweens shouldn’t have smartphones at all. If you must allow one, delay social media access as long as possible.
Why: The preteen and teenage brain is highly sensitive to social media’s effects on mental health. Studies show that social media use increases risks of depression and anxiety, especially in teen girls. Teens who reduce or opt out of social media often report better sleep, mood, and self-esteem.
Universal Rules for All Ages
Quality matters: Watching with your children is better than letting them watch alone (especially with touchscreens).
No screens in bedrooms—ever.
Create a central charging station for all devices.
All electronics go on their chargers at least one hour before bedtime.
Set clear ground rules before anyone gets their first device.
By following these guidelines (or even just parts of them), you can help foster healthier habits for your family’s physical, cognitive, and emotional development while navigating today’s digital world.
Supporting Evidence:
Takahashi I et al., JAMA Pediatr. 2023: Screen time at age one linked to developmental delays at ages two and four [PMID: 37603356].
Kirkorian HL et al., Child Dev. 2009: Background television reduces parent-child interaction [PMID: 19765004].
Madigan S et al., JAMA Pediatr. 2020: Meta-analysis links excessive screen use with delayed language development [PMID: 32202633].
Mabaso WS et al., J Med Internet Res. 2024: Social media use correlates with adolescent mental health challenges [PMID: 39688898].
Yellamelli P et al., Int J Acad Med Pharm. 2024: Excessive screen time (>2 hours/day) associated with cognitive delays in young children [DOI: 10.47009/jamp.2024.6.6.121].
