Navigating Screen Time: Setting Healthy Boundaries for Digital Devices

Screens are everywhere—on our walls, in our pockets, at our desks, and often in our hands before we even get out of bed. Whether it’s for work, learning, entertainment, or staying connected, digital devices have become deeply ingrained in our daily routines.

For many families and individuals, figuring out the right balance for screen time can feel overwhelming. Should you cut back completely? Ban devices at dinner? Allow screen time as a reward? The answers aren’t always clear, especially when advice can vary wildly—and when screen use plays such a functional role in everyday life.

At Body & Mind, we’re not here to say ditch screens entirely. That’s neither practical nor necessary. What we advocate for is intentional use—creating boundaries that support your mental health and that of your family, without guilt or unrealistic expectations.

In this blog, we’ll break down what current research and experts have to say about screen use and how to build healthy habits that are tailored to your needs—especially if you or a loved one is neurodivergent.

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Not All Screen Time is Created Equal

The term screen time is often used as a blanket statement, but not all screen use is the same. Watching a movie as a family has a different impact compared to endlessly scrolling social media or playing an immersive video game.

Parenting expert Maggie Dent highlights the importance of distinguishing between passive and interactive screen time. Passive screen time—like watching a well-paced film—tends to be less stimulating than interactive use, which includes social media, gaming, and multitasking on devices. Dent also speaks about “green time vs. screen time,” encouraging outdoor and play-based activities alongside digital use.

Research from the Raising Children Network also acknowledges this distinction, noting that screens used for educational or creative activities tend to have different effects on brain development compared to purely recreational screen use.

Understanding this nuance is key when setting healthy limits. It’s not just about reducing screen time, but about being mindful of how screens are used and ensuring there’s a balance of other activities in daily life.

What the Research Tells Us

The impact of screen time on mental health has been widely studied, with research offering mixed findings. While excessive screen use can contribute to sleep disruption, attention difficulties, and increased anxiety, moderate use isn’t necessarily harmful—and can even be beneficial in some cases.

A 2018 study published in Preventative Medicine found that children who exceeded two hours of recreational screen time per day were more likely to exhibit behavioural and emotional difficulties. Similarly, research from European Child & Adolescent Psychiatry suggests that excessive interactive screen use before bedtime can negatively affect sleep patterns due to blue light exposure and cognitive stimulation.

However, other studies have found that digital devices can enhance social connection, learning, and problem-solving skills—particularly when screen use is intentional and balanced. For example, Common Sense Media notes that interactive and educational screen time, such as digital learning apps, can be beneficial when used appropriately.

Ultimately, the key takeaway from research is that quality and context matter more than quantity alone.

Neurotypical Brains vs. Neurodivergent Brains

For neurodivergent individuals, including those with ADHD and autism, screen time can be a double-edged sword.

On one hand, digital devices can provide a sense of calm, structure, and focus. Some individuals with ADHD find that screen-based activities allow them to enter a hyperfocused state, while autistic individuals may use digital engagement to self-regulate and avoid overstimulation from the outside world.

On the other hand, excessive screen use can heighten challenges such as emotional dysregulation, attention-switching difficulties, and sensory overload. Research published in Frontiers in Psychiatry suggests that neurodivergent brains process dopamine differently, making digital engagement more reinforcing—and sometimes harder to step away from.

This doesn’t mean screens should be removed entirely, but it does mean that neurodivergent individuals may benefit from personalised strategies, such as:

• Structuring screen use around routines.
• Using visual timers to ease transitions.
• Focusing on content that promotes regulation rather than overstimulation.

Signs Your Screen Habits May Be Tipping Into the Unhealthy Zone

It’s important to recognise when screen habits may be causing more harm than good. Some common red flags include:

• Irritability or distress when devices are taken away.
• Sleep disturbances or difficulty winding down at night.
• Withdrawal from offline activities and relationships.
• Struggling with attention and focus in daily tasks.
• Using screens as the primary way to cope with emotions.

If you notice these signs, it might be time to reassess digital habits and introduce structured boundaries.

Practical Ways to Set Screen Time Boundaries (Without Going Cold Turkey)

Creating screen time boundaries doesn’t have to be drastic. Instead of banning devices outright, consider these practical strategies:

• Set device-free zones (e.g., no screens at the dinner table).
• Use timers or app limits to manage usage.
• Encourage co-viewing and digital engagement together rather than isolating screen use.
• Introduce alternative activities such as outdoor play, reading, or hands-on hobbies.
• Model healthy screen habits—if children see parents constantly on devices, they’re more likely to mimic the behaviour.

These ideas are a helpful starting point, but it’s important to remember that you know your family best. What works for one household may not work for another. For example, if you have a child with autism, allowing a screen at the dinner table might not be a bad habit—it might be the very thing that prevents a meltdown and helps them feel safe enough to eat. The goal is to create boundaries that support your reality, not someone else’s rulebook.

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Tools and Tips for Creating More Mindful, Balanced Screen Use at Any Age

For families and individuals looking to establish healthier digital habits, these tools and strategies can help:

• For young children: Visual timers, parental controls, and hands-on activities as alternatives.
• For teens: Tech agreements, downtime planning, and encouraging mindful social media use.
• For adults: Blue-light filters, digital detoxes, and setting boundaries between work and leisure screen time.

There are also helpful apps that support healthier habits, such as Forest (which rewards users for staying off their phone) and Apple’s Screen Time feature (which tracks usage and sets app limits).

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Final Thoughts

Screens are a part of modern life, and they’re not inherently bad. The key is to use them intentionally and to create habits that support—not hinder—mental wellbeing.

By understanding the differences in screen use, recognising red flags, and implementing mindful strategies, we can all cultivate a healthier relationship with digital devices.

If you or your family are struggling with digital overuse, screen addiction, or emotional challenges tied to technology, Body & Mind offers accessible telehealth psychology and counselling services. We also provide NDIS support for neurodivergent individuals who may need extra guidance in developing healthy habits. Book a session today to take the first step toward a more balanced digital life.