Screen Time

Technology and digital media are part of everyday life for most families. While screen time can offer some benefits, too much can take away from valuable face-to-face interactions and opportunities for physical activity — both essential for healthy child development. Too much sitting (like watching TV or using a phone a lot) can affect your child’s eating, sleep, and mood.

What is Screen Time?

Screen time refers to the amount of time spent on devices with screens such as TVs, computers, tablets, video game consoles, and smartphones.

Screen Time Recommendations

Children and youth benefit from healthy limits on recreational screen use. The current guidelines are:

Age Recommendations
Under 2 years No screen time
2 to 4 years Less than 1 hour per day
5 to 17 years Maximum of 2 hours a day of recreational screen time

Screen time limits do not apply to educational purposes and to video chatting with family, friends and caring adults, as these interactions are meaningful and important.

Why These Limits Matter

Many children use screens more than recommended, which can negatively affect their physical, mental and social health.

The impacts of too much screen time can be seen in several areas:

  • Screen use can reduce both the quality and duration of sleep.
  • Poor sleep is linked to challenges with learning, mood, and overall health.

Recommended Sleep by Age (per 24 hours) – The Canadian Society for Exercise Physiology

Age Group Recommended Sleep
Infants (0 to 3 mo) 14 to 17 hours (including naps)
Infants (4 to 11 mo) 12 to 16 hours (including naps)
Toddlers (1 to 2 yrs) 11 to 14 hours (including naps)
Preschoolers (3 to 4 yrs) 10 to 13 hours (may include naps)
Children (5 to 13 yrs) 9 to 11 hours
Youth (14 to 17 yrs) 8 to 10 hours
  • Excessive screen use can interfere with children’s ability to learn and stay focused.
  • It may cause delays in language development.
  • It can shorten attention span.
  • It is linked to poor school performance, including less time spent on homework.
  • Excessive screen use can affect children’s social and emotional development.
  • It may lower self-esteem.
  • It can impact social well-being and peer interactions.
  • It is linked to increased mental health concerns.
  • Eat meals with family and friends with screens turned off, encourage everyone to talk about their day.
  • Excessive screen use can reduce physical activity.
  • It can lead to mindless or emotional eating while distracted by screens.
  • Limit the time children spend on the TV, computer (outside of schoolwork) or other screens.
  • Have games, puzzles, crafts and books ready when children are looking for activities.
  • Spend free time being active as a family by going for walks, biking or visiting a nearby playground.
  • The Canadian 24-Hour Movement Guidelines highlight how sleep, screen time, and physical activity work together. Spending too much time in front of screens is preventing children from getting the amount of physical activity and sleep that they need.
  • Excessive screen use can cause eye strain, leading to tired, dry, or irritated eyes.
  • It may contribute to headaches or blurred vision.
  • Spending long periods focusing on close-up screens can increase the risk of myopia (nearsightedness).
  • Taking regular breaks from screens such as the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) can reduce strain.
  • Using proper lighting and keeping a safe distance from screens helps protect the eyes.

24 Hour Movement Guidelines

Age Group Move Sleep Limit Sitting
Infants

(0 to 12 mo)

 Play on the floor several times a day (e.g., tummy time) 12 to 17 hours (including naps) Avoid being in a seat or carrier for more than 1 hour at a time
Toddlers

(1 to 2 yrs)

 Be physically active for at least 3 hours a day 11 to 14 hours (including naps) Avoid sitting for more than 1 hour at a time
Preschoolers

(3 to 4 yrs)

 Be physically active for at least 3 hours a day, with 1 hour of energetic play 10 to 13 hours     (May include naps) Avoid sitting for more than 1 hour at a time
Children

(5 to 12 yrs)

 Be physically active for at least 1 hour a day, plus several hours of light activity 9 to 11 hours Limit sitting for extended periods

Be a Role Model

  • Model healthy screen use yourself—kids learn by watching you.
  • Explain your screen use to your child (e.g., “I’m checking the weather”).

Set Time Limits

  • No screen time for children under 2, except for video chatting with family or caregivers.
  • For preschoolers (ages 2–5), keep screen time short—less than 1 hour a day.
  • Use timers to help kids know when it’s time to stop.
  • Create consistent routines around screen use to help children develop healthy habits.
  • Learn about parental controls and privacy setting and speak to +children and youth about acceptable/unacceptable online behaviours.

No Screens Before Bed

  • Turn off screens at least 1 hour before bedtime.
  • Keep screens out of bedrooms, especially overnight.
  • Screens can make it harder for kids to fall asleep.

Avoid Background TV

  • Turn off the TV when no one is watching—it can distract kids even if they’re not looking at it.
  • Avoid keeping the TV on in the background, especially with infants and toddlers.

Choose Good Content

  • Pick shows, games, and apps that help kids learn and grow.
  • Look for age-appropriate, educational, and interactive content.
  • Check media ratings at Common Sense Media.

Watch Together

  • Sit with your child while they watch or play.
  • Talk about what they see to help them understand.

Balance with Play and Family Time

  • Make sure kids have lots of time for active play, reading, and family time.
  • Screens should not replace outdoor fun or social time.
  • Set screen-free time daily for play, reading, and connection.
  • No screens at meals to encourage conversation.

Protect Eye Health

  • Try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
  • Turn off screens when not in use.

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