"Navigating Screen Time: Healthy Habits for Kids"

While waiting in a long line at the grocery store, I had time to do some people-watching. Many of the patrons were moms with their kids, and what I noticed was the amount of screen time nearly every child was immersed in, watching videos or playing video games. I know, as a parent and grandparent, that the phone is an easy go-to babysitter when a child is getting restless, and you are tired and frustrated. If your child weren't using your phone, you might start scrolling to pass the time. In this column, I wanted to talk about creating healthy habits to navigate excess screen time for kids (and maybe you, too).

Screens are inevitable. With this powerful device, we can call, email, text, check the weather, track gas points, take photos, check social media, manage our appointments, place our Amazon order, pay our bills, and get the answer to any question in the universe. How did we ever manage before smartphones? And the downside- Scrolling at night ruins your sleep, helps you become sedentary, and adds to your depression. Can you imagine what it is doing to our kids during their developmental years?

It's all about balance. I think you would agree, the phone is addictive!

The American Academy of Pediatrics emphasizes limiting screen time based on age, prioritizing high-quality, interactive content, and avoiding screens for children under 18-24 months, except for video chatting.

Key recommendations include:

1. <18 months: Avoid digital media, except video chat.
2. 18–24 months: Limit to high-quality, educational programming.
3. 2–5 years: Max 1 hour per day of high-quality, educational, co-viewed content.
4. 6+ years: Set consistent limits to ensure adequate sleep, exercise, and schoolwork.

Different developmental stages have different needs:

∙ Toddlers/preschoolers: minimal screens, co-viewing

essential

∙ Elementary age: structured educational content

∙ Tweens/teens: social connection becomes important, and

boundaries are absolutely needed

Is it essential to be technologically literate? Yes! Technology helps us learn more, learn faster, and more efficiently. Our learning curve has been exponential because of it, and now with AI, watch out. The problem becomes the time and balance with moving your body and the emotional connections we need through relationships. I just read that Gen Z is turning to AI for counseling and companionship. Dating is down, new relationships are down, and anxiety is up. It's time to step back and take a strong look at what we are doing.

Active versus passive consumption. My wife and I are big readers, and we love getting our fix in the library. We chat with the great library staff, enjoy various programs they put on, and leave with an armful of books. If you or your kids scroll endlessly with no end in sight, you are wasting time and letting screen time become addictive.

Create Healthy Screen Habits

Having clear and reasonable rules for viewing is necessary. Let's establish clear boundaries for your kids:

∙ Screen-free zones (dinner table, bedrooms- a must)

∙ Screen-free times (first hour after waking, last hour

before bed)

∙ Tech-free family time

∙ Prioritize content quality

∙ Educational and creative apps over mindless scrolling

∙ Co-viewing and co-playing when possible

∙ Age-appropriate content

∙ Video calls with family vs. passive viewing

∙ Interactive learning vs. auto-play videos (I personally have been using Duolingo to brush up my Polish.

Model healthy behavior:

∙ Parents be role models for balanced use

∙ Emphasize active vs. passive consumption

∙ Teach critical thinking about online content

Physical activities are essential for a child's development, motor skills, emotional intelligence, and creativity are built thru through nature and hands-on play. Rather than a total digital ban, aim to integrate technology as a tool.

To maintain balance, establish a "limited screen time as a reward" system, co-create a family media plan, and designate daily "blackout" hours. Embracing unstructured "boredom/free thinking" is vital to developing your child's independence and creative spirit.

I want to warn you that the ever-present threat of cyberbullying and online predators must always be a concern. Tablet use is an open invitation to anyone in the world to hack into your child's life if you don't keep a close eye on it. Monitoring electronics is not an invasion of your child's privacy; it's your responsibility to keep them safe. Parental control apps are available to help filter content, control screen time, and generate activity reports. You can even flag mood and behavioral changes, and get bullying alerts. Never, I repeat never, let your kids take tech to bed.

Can your kids escape the screen? The answer is yes and no. To use the philosophy of moderation is the perfect answer. Having firm criteria will help you balance everything. Just like Goldilocks, there can be too much, too little, and just right. Assessing this proportional use by your child's age will be a never-ending question. If you are asking, "Is it too much?" The answer is probably yes. Be your child's guide to a healthy but guarded relationship with tech.

Mike Bogdanski is a martial arts Grandmaster and anti-bully activist.