This article is sponsored by Advance Community Health.

As technology use grows nationwide, children and adolescents are becoming increasingly reliant on personal devices. Tablets and phones offer more than just entertainment – they provide connection, education, and even comfort. However, constant access to stimulation can be harmful, especially to a developing mind. 

Dr. Elizabeth Johnson, a board-certified pediatrician at Advance Community Health, has spent the past several years mentoring local families on healthy device habits. According to her, young patients are presenting with irritability, poor sleep, and an inability to focus — common outcomes of device overconsumption.

“I see these changes most often in adolescents, but they occur across all age groups,” says Dr. Johnson. “I have had parents come into the clinic and ask their child to put down a phone or tablet for an appointment, only to see the child struggle to disengage.”

The American Academy of Pediatrics emphasizes that the primary concern is not technology, but its excessive use. Limiting screen time in adolescents encourages children to remain active, engaged, and emotionally regulated. According to Dr. Johnson, families can encourage the mindful use of technology by setting healthy boundaries at home.

Implementing Device-Free Meals 

“Family meals are an important opportunity for emotional connection and social development,” says Dr. Johnson. “Those benefits are diminished when attention is focused on a screen.” Dr. Johnson recommends starting with one device-free meal per day, and gradually increasing the frequency as children grow comfortable. Introducing a device-free meal schedule can at first be challenging for parents, but not impossible.

“Starting small, giving advance warnings, and modeling the device-free behavior as parents can make these changes more manageable,” adds Dr. Johnson. “The focus should be on progress, not perfection.” 

Encouraging Technology Breaks 

Outside of mealtime, encouraging breaks from devices throughout the day is a simple way to avoid childhood reliance on phones or tablets.

“Children should take breaks from screens every 30 to 60 minutes,” says Dr. Johnson. “Breaks don’t need to be structured. Encouraging children to go outside, move, and unplug from electronics can help them reset.”

Implementing regular technology breaks can also improve a child’s ability to control their emotions when devices are removed, whether at the doctor’s office, in the classroom, or at home.

Shutting Off Screens Before Bed

“Parents often describe their child as being ‘tired but wired’ before bed,” Dr. Johnson says. “It’s often a result of screen use too close to bedtime.” Blue light – emitted from televisions, tablets, and phones – disrupts the natural sleep-wake cycle. Dr. Johnson recommends shutting down devices at least an hour before bed to better prepare the body for rest. 

“You can implement a shut down in a variety of ways,” adds Dr. Johnson, “Creating a family charging station outside of bedrooms, setting clear screen shut-down times, and replacing screens with reading or quiet conversation can make the transition easier.”

Making small, sustainable changes to family device habits can make a real difference. With interventions like screen-free meals, unplugged evenings, and breaks from devices, children can strengthen emotional connections and build routines that will last a lifetime.

If you’d like to talk with a pediatrician about healthy screen time habits for your child, Advance Community Health is here to help. To schedule an appointment, call us at 919-833-3111.

This article is sponsored by Advance Community Health.