Screen time (also called media use) is when someone is using a screen such as a computer, tablet, phone, TV, or other device. Screen time can help you learn, entertain yourself, and connect with others. But too much time spent on devices can take away from getting enough physical activity and sleep, doing homework, being with friends, and spending time with family. These tips can help you find a healthy balance.

Talk to your parents about a plan for screen use. This can include: 

• what websites, games, movie ratings, and social media align with your family values
• balancing screen time with other things
• how to stay safe online
• the age at which family members can get a cellphone
• when screen time is not OK (for example, during meals or homework time)
• what passwords need to be shared with parents
• what safety features will be used (for example, kid-safe browsers, website blockers, and privacy settings)
• whether your parents will check your activities (such as browsing history, social media conversations, and texts)
• rules about where devices are kept and used

You:

• think you're spending too much time on media use
• feel sad or depressed, or don't want to spend time with others

How can I stay safe during screen time? Talk to your parents about media use risks, such as bullying, inappropriate content, and privacy concerns. Follow these safety tips:

• Always be kind on social media.
• Don't use your real name on social media.
• Don't share personal information, like addresses, phone numbers, passwords, or where you go to school.
• Don't message or chat with strangers.
• Don't send anyone photos of your body.
• Never agree to meet up with someone you met online.
• Tell a parent or trusted adult right away if someone:
  • threatens you or others 
  • bullies you 
  • talks about doing something violent like hurting themselves or someone else
  • talks about sex, sends photos of their body (or asks for photos of yours), or says something about your body

How much screen time is too much? You probably spend time online doing homework, but you also might use media to play games, or watch TV and videos. Screen time should not replace time needed for sleeping, eating, being active, studying, and interacting with family and friends. If you feel down, stay up late on screens, or avoid hanging out with friends, talk to your parents or another trusted adult.

How can screen time interfere with sleep? Screen time right before bed can make it harder to fall asleep. Checking your phone during the night makes it hard to get a good night's sleep. Avoid screen time 1 hour before you go to bed. Try to keep your devices out of your bedroom during sleep so you aren't tempted to check in through the night.