Navigating Screen Time in a Screen-Based World
We live in a world where screens are a constant presence. Phones, tablets, laptops, TVs and smart devices have become how we work, how we connect, how we learn and how we unwind. As adults, we toggle between emails, texts and social media without thinking twice. So it makes perfect sense that children are drawn to screens too. For many families, screen time has become a built-in part of daily life. But with rising concerns about ADHD-like symptoms, emotional dysregulation, social withdrawal and behavioural challenges, parents are asking an important question: How do we set healthy screen time boundaries in a digital world?
Why Screens Feel So Addictive
Modern digital media and social platforms are intentionally designed to keep users scrolling. The constant novelty triggers dopamine release in the brain, reinforcing a cycle of reward-seeking behaviour similar to forms of addiction. Research has shown a correlation between high screen time and increased ADHD symptom presentation in children and adolescents, including impulsivity, difficulty focusing and emotional reactivity. Algorithms on apps like YouTube Kids, Roblox and TikTok are created to capture attention and keep engagement high, with content cycling rapidly to prevent boredom. This constant stimulation trains the brain to expect fast-paced reward, making real world activities feel “boring” in comparison.
Recent studies, including those by Wallace et al. (2023) and Halkett & Hinshaw (2024), highlight growing concerns about screen time contributing to attention difficulties, emotional dysregulation and reduced real-world social engagement. Clinicians are seeing more children report that they would rather be on a device than play outside, socialize at school or engage in hobbies that once brought them joy. This has created a growing need for psychoeducation and practical strategies for families.
A Look Back: From Books to TV to Global Digital Culture
This is not the first time society has panicked about a new form of leisure. At one point, reading was criticized for being overly absorbing, pulling people away from chores and real life. Television brought another wave of concern, yet it also created shared cultural experiences. Families gathered for weekly shows, sports events or news broadcasts, forming connection through a single screen. Today’s digital world is different. Social media, streaming platforms and online gaming are deeply individualized and often isolating. Instead of one screen in the living room, we now carry personal screens in our pockets, creating what some sociologists refer to as a kind of global city where we are always “connected” but often more disconnected than ever.
Supporting Healthy Digital Habits
Families do not need to eliminate screens entirely to support healthy development. Instead, we can focus on creating balance, regulation and connection. Here are some protective strategies you can begin now:
Build daily routines that include intentional screen-free time for play, outdoor activities, rest and conversation.
Model mindful device use by putting phones away during meals, car rides or bedtime routines.
Notice when screens are being used to soothe overwhelm, boredom or tiredness and offer alternative regulation tools like movement, sensory activities, quiet play or rest.
Use built-in WiFi or app time limits to create gentle structure and consistency without turning it into a power struggle.
Reintroduce opportunities for shared media experiences. Watching a show together and talking about it afterwards offers connection that solo scrolling cannot.
We’re Here to Help
At Nourish, our team offers specialized support for children, teens and families navigating emotional regulation, ADHD symptoms, digital balance and parenting boundaries in a screen-based world. If you are working to set screen time boundaries at home or want support in helping your child regulate without relying solely on devices, we would love to connect.
What screen time boundaries work in your home? What feels hard right now? We are here to support your family in building healthier rhythms.
About the Author
Lacy Hunter, Canadian Certified Counsellor, supports children and parents at Nourish Psychological Services in Foothills, Alberta. She uses play, animals, the outdoors, and imagination, to create a space where children feel safe to be themselves.
Sources and Suggested Reading
Wallace, J., Boers, E., Ouellet, J., Afzali, M. H., & Conrod, P. (2023). Screen time, impulsivity, neuropsychological functions and their relationship to ADHD symptoms. Scientific Reports, 13(1), 18108.