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Screen time and focus: a practical guide for families

Most families are not trying to remove screens. They want children to use them well and still be able to focus, sleep and enjoy life offline. The good news is that current guidance is more practical than a single number of hours.

What the guidance says now

In 2026, the American Academy of Pediatrics (AAP) updated its screen time guidance for the first time in about a decade. Instead of a fixed daily limit for older children, it now focuses on the quality of what children watch and play, how screens fit into family life, and what screens might be replacing, such as sleep, movement and time together.

The AAP still advises avoiding screens for children under two, apart from video calls with family. For school-age children and teens, it encourages families to make a plan together rather than rely on rules handed down.

Make a family media plan

The AAP offers a free Family Media Plan tool on its HealthyChildren.org website that lets you create a plan for each child. Whether you use the tool or a sheet of paper, cover these points:

• Screen-free times: meals, the first hour after school, and the hour before bed are good places to start.
• Screen-free zones: bedrooms at night are the most important. Charge devices in a shared space overnight.
• Content: choose quality shows, games and apps together. Review sites such as Common Sense Media can help.
• What replaces screens: sports, reading, music, chores, friends, outdoor time. Taking a screen away works better when something good fills the gap.
• Safety and kindness online: what to do if something upsetting appears, and how to treat others.

Protecting focus for schoolwork

Notifications break concentration even when you do not respond to them. For homework, the simplest fix is distance: the phone in another room, not face down on the desk. Many devices have focus modes that silence apps during set hours; teens can set these up themselves, which builds ownership.

If a child uses a computer for school, keep entertainment tabs closed and use one window at a time. Short breaks are fine. The problem is constant switching, not rest.

Model the habits you want

Children notice how adults use their phones. Putting your own phone away at dinner and during conversations is one of the strongest signals you can send. If you slip, say so out loud. It shows that managing screens is a skill everyone practises.

When to look deeper

If screen use seems to be crowding out sleep, friends, or schoolwork, or if your child seems anxious or low, it may be a sign of something underneath, such as boredom, loneliness or stress. The AAP encourages parents to look at those causes and to speak with a pediatrician or school counselor when worried.

Making rules that children accept

Rules work better when children help write them. Sit down together, explain the reason behind each idea, such as protecting sleep or family meals, and ask what feels fair to them. Older children and teens can suggest their own limits and consequences, and they are more likely to keep agreements they shaped. Write the plan down and put it somewhere visible.

Expect to adjust it. A plan for a nine-year-old will not fit the same child at thirteen, and school holidays may need different rules from term time. Reviewing it together every few months keeps it fair, and it teaches children to manage technology on their own as they grow.

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