Digital wellbeing
Navigating screen time for a balanced family life
In today's hyperconnected world, screens are everywhere—from tablets and TVs to smartphones and laptops. While technology can empower learning, entertainment, and social connection, too much screen time—especially for children—can tip the balance.
This guide explores how families can foster digital wellbeing, backed by evidence-based research and practical solutions for a healthier relationship with technology.
💡 Understanding digital wellbeing
Digital wellbeing is about maintaining a healthy relationship with screens that supports mental, physical, and emotional health. It doesn't mean banning technology—but using it mindfully, with clear boundaries and shared values.
⚠️ The impact of excessive screen time
📊 Backed by research:
The World Health Organization (WHO) warns that excessive screen time contributes to:
- Poor sleep quality
- Eye strain
- Increased risk of obesity
Children under 5, in particular, are vulnerable. WHO recommends less sedentary screen time and more active play.
📚 A study in JAMA Paediatrics found that kids exceeding 2+ hours of screen time daily scored lower in developmental tests.
🕒 Set age-appropriate screen time limits
👶 Ages 2–5: Limit screen time to 1 hour/day of high-quality content
👧 Ages 6+: Set consistent limits based on family priorities
These recommendations help avoid overstimulation and ensure time for sleep, play, and bonding.
🏞️ Promote outdoor play and movement
🏃 Get outside!
Research published in the journal 'PLOS ONE' highlights the importance of outdoor play in mitigating the negative effects of screen time.
🚴 Encourage outdoor activities to counterbalance screen time, fostering physical health and reducing sedentary behaviour. The National Institutes of Health (NIH) recommends at least one hour of moderate to vigorous physical activity daily for children.
🏠 Create tech-free zones and screen-free hours
🛋️ Examples include:
- No phones at dinner
- Screen-free bedrooms
- Device-free family time (board games, storytelling, walks)
A Common Sense Media report found that tech-free zones improve communication and family bonding.
🗣️ Foster open conversations around tech
🤝 A Pew Research Centre study shows families who talk about tech use tend to report more positive experiences online.
Let children express their feelings about digital life. This builds trust and equips them to make safer, smarter choices.
🛡️ Use parental controls—smartly
🔐 Tools like screen time limits, app filters, and browsing history help you guide (not spy on) your child’s digital journey.
Yet, Pew found 61% of parents never check which websites their teens visit. Using built-in parental controls (on iOS, Android, routers, or apps) can close that gap.
👨👩👧👦 Model mindful screen habits
👀 Kids mirror what they see.
A JAMA Paediatrics study confirms parental behaviour strongly influences children's tech use.
- Avoid doomscrolling in front of them
- Choose digital-free evenings
- Let them see you read, paint, exercise, or relax without a device
📱 Stay informed about content and apps
🧠 Understanding what your children engage with helps you guide them better.
Common Sense Media reports that involved parents are more likely to detect red flags and suggest alternatives suited to their child's age and interests.
✅ Mindful tech, healthier lives
Balancing screen time is not about rejection—it’s about reconnection.
Set boundaries. Encourage movement. Talk often. And most importantly, lead by example. A mindful digital lifestyle fosters wellbeing, strengthens family bonds, and prepares children for responsible tech use.
🙌 Ready to take the next step?
Explore our blog library for more screen-time strategies and healthy digital living tips. Let’s build a smarter, healthier family routine together.