For many of us, limiting our computer usage and getting away from all screens can be a challenge. That means television (TV) screens, computer monitors, and even the handheld devices we use for checking e-mail, listening to music, watching TV, and playing video games on the go.

Health experts say screen time at home should be limited to two hours or less a day, unless it’s work- or homework-related. The time we spend in front of the screen could be better spent being more physically active (increasing our ENERGY OUT), and setting a good example for our families.

When it comes to kids—parents and caregivers should not only set a good example, they need to set rules that limit kids’ computer time, TV watching, and video game playing to reduce how much time is spent in front of a screen.

Research by the 
Henry J. Kaiser Foundation has shown that setting rules about media use is a challenge for many parents/caregivers.
In 8– to 18–year–olds:

• 28% said their parents set TV–watching rules

• 30% said their parents set rules about video game use

• 36% said their parents set rules about computer use

However, the same study also demonstrated that when parents set ANY media rules, children's media use is almost three hours lower per day.

Tips to Reduce Screen Time

Talk to Your Family
Explain to your kids that it's important to sit less and move more in order to stay at a healthy weight. Tell them they’ll also have more energy, and it will help them develop and/or perfect new skills, such as riding a bike or shooting hoops, that could lead to more fun with friends. Tell them you’ll do the same.

Set a Good Example
You need to be a good role model and limit your screen time to no more than two hours per day, too. If your kids see you following your own rules, then they’ll be more likely to do the same.

Log Screen Time vs. Active Time
Start tracking how much time your family spends in front of a screen, including things like TV- and DVD-watching, playing video games, and using the computer for something other than school or work. Then take a look at how much physical activity they get. That way you’ll get a sense of what changes need to be made. Use the Children's Screen Time Log (230 KB) to do it.

Make Screen Time = Active Time
When you do spend time in front of the screen, do something active. Stretch, do yoga and/or lift weights. Or, challenge the family to see who can do the most push-ups, jumping jacks, or leg lifts during TV commercial breaks.

Set Screen Time Limits
Create a house rule that limits screen time to two hours every day. More importantly, enforce the rule.

Create Screen-free Bedrooms
Don’t put a TV or computer in your child's bedroom. Kids who have TVs in their room tend to watch about 1.5 hours more TV a day than those that don’t. Plus, it keeps them in their room instead of spending time with the rest of the family.

Make Meal Time = Family Time
Turn off the TV during meals. Better yet, remove the TV from the eating area if you have one there. Family meals are a good time to talk to each other. Research shows that families who eat together tend to eat more nutritious meals. Make eating together a priority and schedule family meals at least two to three times a week.

Provide Other Options
Watching TV can become a habit, making it easy to forget what else is out there. Give your kids ideas and/or alternatives, such as playing outside, getting a new hobby, or learning a sport. See more tips for getting physically active.

Don't Use TV Time as Reward or Punishment
Practices like this make TV seem even more important to children.

Understand TV Ads & Placements
Seeing snack foods, candy, soda, and fast food on television affects all of us, especially kids. Help your child understand that because it’s on TV—or your favorite TV characters/actors eat or drink it—doesn’t mean a food or drink is good for you. Get your kids to think about why their favorite cartoon character is trying to get them to eat a certain brand of breakfast cereal.

 

Excerpt reprinted with permission from the National Lung Blood and Heart Institute www.nhlbi.nih.gov

 

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