4 Tips to Help Your Teen Use Screens in a Healthier Way

Mar 24

As a parent of a teen, you may feel worried about how much time your child spends on their phone. Electronic devices help young people stay connected with friends, relax, and learn new things. However, how they use their electronic devices and how long they spend on them can affect their mental health. Here is a guide to help your child build healthier habits of using electronic devices while keeping communication open and supportive.

1. Screen Time Matters

It is easy to assume that electronic devices are ruining mental health. However, the relationship between screen time and well being is more complex.

Young people who keep recreational screen time around two hours per day or less are more likely to feel happy and satisfied with life and less likely to feel stressed frequently. When recreational screen time exceeds two hours per day, positive mental health tends to decrease, especially among girls, who may also become more prone to anxiety and depression.

Instead of stopping your child from using their electronic device immediately, start by helping them become aware of how much time they spend on their devices and how it affects their mood.

2. Focus on What Youth Are Doing Online

Time alone does not tell the whole story of well being. Different online activities can affect young people in different ways.

Young people themselves report that the type of content matters more than the device itself. Many teens say that social media and highly engaging apps such as TikTok, Instagram, and Snapchat have the strongest impact on their mental health. These platforms often encourage constant comparison, frequent notifications, and pressure to stay online.

In contrast, some activities, such as gaming with friends, may provide opportunities for social interaction and are sometimes linked to lower levels of irritability and nervousness. For this reason, focusing only on how long teens spend on their electronic devices may not give the full picture. Instead of asking, “How many hours were you on your electronic device?”, parents may find it more helpful to ask, “What were you doing, and how did it make you feel?” This type of question encourages reflection and understanding and can open a conversation rather than create conflict.

3. Pay Attention to Loneliness

Feeling low is closely related to feeling lonely. Adolescents who feel that they lack close friends or feel left out may spend more time watching entertainment content online.

However, when some teens spend time gaming, especially when interacting with others, they may feel less lonely. You can encourage your child to ask themselves a simple reflection question while using their phone. “After 20 minutes online, do I feel more connected or more alone?” This emotional check in can be more helpful than simply counting minutes of screen time.

4. Build Healthier Digital Habits Together

Instead of strict bans, consider making small changes together.

Create Free Time Short predictable breaks, such as during meals or before bedtime, can help protect sleep and emotional recovery. These breaks also help track screen time and allow teens to reflect on the content they have been exposed to.

Encourage Offline Reset Time Many young people report reconnecting with themselves through nature, mindfulness, and physical movement. Even small daily outdoor breaks can reduce mental fatigue.

Adjust Notifications Turning off non essential alerts, such as likes, streaks, or random app updates, can reduce constant interruptions and social pressure. This may help teens avoid feeling mentally drained by their devices.

Monitor Emotional Impact If certain apps consistently lead to stress or comparison, consider reducing their use rather than eliminating them entirely.

Conclusion

Electronic devices are not inherently harmful, but they are powerful tools. Heavier recreational screen time among youth often aligns with lower positive mental health, and loneliness plays an important role in how digital experiences connect to mood.

The goal of developing healthy habits of using electronic devices is not elimination but balance. With open communication, attention to emotional well being, and small consistent adjustments, families can support healthier digital habits while still allowing young people to benefit from staying connected.

Jenny Tsui is a third-year undergraduate student studying psychology at the University of Toronto. She is interested in studying the social and environmental factors associated with mental disorders, including neurodevelopmental disorders, among first-generation immigrants. Beyond her studies, Jenny enjoys K-pop, going to karaoke, learning Korean, and trying matcha lattes at every Korean-style café she visits.

Additional resources:

Centre of Excellence on Social Media and Youth Mental Health, American Academy of Pediatrics

Reference:

Boothroyd, S., Chou, F., Black, T., & Liu, S. (2024). Youth Mental Health in the Digital Age: Canadian Youth Perspectives on the Relationship Between Digital Technology and Their Mental Health. Journal of Child and Adolescent Counseling, 10(2), 145–164. https://doi.org/10.1080/23727810.2024.2363741

Clayborne, Z. M., Capaldi, C. A., & Mehra, V. M. (2025). Associations between digital media use behaviours, screen time and positive mental health in youth: results from the 2019 Canadian Health Survey on Children and Youth. BMC Public Health, 25(1), Article 2303. https://doi.org/10.1186/s12889-025-22874-2

Toigo, S., Wang, C., Prince, S. A., Varin, M., Roberts, K. C., & Betancourt, M. T. (2025). Recreational screen time and mental health among Canadian children and youth. Chronic Diseases in Canada, 45(7/8), 311–322. https://doi.org/10.24095/hpcdp.45.7/8.01

Zhang, J., & Browne, D. (2025). Digital Media Use, Social Isolation, and Mental Health Symptoms in Canadian Youth: A Psychometric Network Analysis. Canadian Journal of Behavioural Science, 57(S), S20–S30. https://doi.org/10.1037/cbs0000455

Teddy Cheung