Digital technology includes computers, laptops, smartphones, tablets, and any type of device that connects to the internet.
Limit Screen time
To help children or youth lower their risk of developing problems with digital technology, consider setting limits for screen time in your home.
-
Lead by example: Set limits on screen time for yourself. Children will follow your example.
-
Age-appropriate guidelines: Create limits on screen time based on your child’s age, developmental stage, and individual needs. The
Canadian Paediatric Society recommends limiting screen time for children aged 2 to 5 to one hour of high-quality programming per day.
-
Follow through consistently: Be consistent with following through on what happens if limits aren’t followed. For example, a consequence of not following a limit might be losing some screen time the next day.
-
Monitor content and interactions: Supervise what your children are exposed to online and how they interact with others online.
Family and offline activity time
-
Unplug regularly: Consider “unplugging” from devices and protecting certain times of the day for your family to talk, play games, cook, read, walk outside, or spend time with pets. This builds connection and engagement.
-
Promote healthy sleep habits: Help your family get good sleep by keeping screens out of the bedroom. This includes televisions, smartphones, iPads, tablets, and any devices with a screen. The
Canadian Paediatric Society recommends creating a screen-free wind-down period before bed.
-
Balance activities: Keep limits balanced and fair. Teens and younger children need to spend time on homework, physical activity, play, sports, family relationships, friendships with peers, and household chores. A balanced routine promotes overall well-being.
-
Centralize device charging: Set up a regular room or place in your home, supervised by parents, to recharge all devices.
-
Teaching responsibility and limits: You can remind your child that having access to digital technology is a privilege and it comes with responsibilities and limits. Use this as an opportunity to teach them about healthy boundaries and using digital technology in a way that is safe, responsible, respectful, and creates a positive online culture (also called digital citizenship).
For help and support, contact
Alberta Health Services Youth Addiction Services at 1-866-332-2322 (toll free in Alberta).
|
Your child might say:
|
You might say:
|
|
“Music helps me sleep. Why can’t I listen to music on my phone?”
|
“I can get you a radio with headphones.” |
|
“I need to read books on my tablet.”
|
“Let’s get books from the library.” |
|
“I need an alarm to wake up.”
|
“Let’s find an alarm clock at the store.” |
|
“All of my friends have their tablets or phones in their bedrooms. I’m the only one who’s not allowed!”
|
“Every family has different rules. In our home, we have limits on where and when you can use them.” |
|
“You used to let me have my phone in my room when I was sleeping. Why not now?”
|
“I’m setting limits now because I’m more aware of the risks of too much technology.” |
|
“I’ll miss out on everything my friends are doing if I don’t stay connected!”
|
“I know it’s hard to disconnect, but finding a balance is important to our family.” |
|
“My friends are upset. I have to keep talking with them!!”
|
“I understand you want to keep talking with your friends. But too much screen time takes away from important things like sleep, homework, chores, and family time.” |
|
“Just a bit more time! I’m winning the game and can’t stop now or I’ll lose all my points!”
|
“If you can’t stop playing at the time we agreed on, you’ll lose your screen time tomorrow.” |
See the
Resources section for more information.
