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UWL psychologists share advice for healthier habits navigating technology

From smartphones and tablets to gaming consoles and laptops, screens are everywhere in children’s lives. And with kids and teens averaging anywhere from 4 to 9 hours of screen time a day, many parents are asking questions like: How much screen time is too much? How does screen time affect your mental and emotional health? And how do I reduce screen time for my kids?   

Research has linked excessive screen use to higher rates of obesity, depression, anxiety, and hyperactivity in children. But it’s not just about what screens do — it’s about what they displace.  

UW-La Crosse psychology professors Ryan McKelley, licensed psychologist, and Tesia Marshik, an educational & developmental psychologist, say that while technology offers some real benefits, it can also rob children of essential developmental experiences such as unstructured play, face-to-face socialization, physical activity and restorative sleep.  

“Being human is hard enough,” says McKelley. “Screens can pull people away from basic needs we have for connection, sleep, movement and play.”

The benefits and risks of screen time

Despite the risks, screen time isn’t all bad. Used thoughtfully, technology can offer real advantages.  

Benefits:  

• Identity exploration and feedback
• Social connection and support
• Education/Access/Information
• Entertainment
  

Risks:

• Poor mental health
• Impaired sleep
• Physical inactivity
• Replaces real-life activities important for development (e.g., free play)
• Vulnerable brains (e.g., can sensitize the brain for reward seeking
• Misinformation
• Predation
• Cyberbullying
• Academic problems
• Escapism from emotions or real-life problems

Why screens are so addictive — especially for kids

“It’s not your fault that screens are so hard to put down,” says Marshik. “They’re intentionally designed to prey on our vulnerabilities — especially for developing brains.”  

Notifications, alerts, likes and colorful animations give us small hits of dopamine — the brain’s “feel-good” chemical — similar to what happens when people use addictive substances. That keeps both kids and adults coming back for more.  

Many people feel the negative influence of too much screen time, but they feel powerless about making any change because it is so engrained in their environment.    

Marshik and McKelley advised parents and caregivers to be more mindful about how their family is using technology and what could be done differently. They will likely be surprised that children actually want some structure and rules around screen usage. Older kids, especially, understand some of the risks and want to learn how to manage their screen habits.

How much screen time is too much?

Professionals agree that children under 18 months should have little to no screentime. But as kids engage with technology in more varied ways, experts are shifting away from time limit recommendations to encouraging parents to consider how their children interact with digital media — such as whether they’re passively watching or actively engaging with creative content.  

McKelley and Marshik also caution against rigid rules and suggest the more important question is: What is screen time replacing?  

“If your child is sleeping well, engaged in school, participating in activities, and enjoying face-to-face time with others,” says McKelley, “a bit of gaming or social media isn’t necessarily a problem.”

How to reduce screen time for kids

Reducing screen time begins with awareness and intention. Here are research-backed strategies to help your family take control:  

1. Assess your starting point. Before making changes, understand your family's screen habits: 

• How many hours are kids on screens?
• What are they doing online?
• Who are they interacting with online?
• Are devices in bedrooms at night?
• What else are they doing (without devices)?
• What’s your own screen behavior?
• How often are you interacting as a family without screens? 

2. Create clear boundaries  

• Tech-free zones (e.g., during meals, in bedrooms at night, at social events)
• Time limits based on family needs and routines
• No phones in bedrooms overnight, recommends McKelley. “A lack of quality sleep is tied to almost every mental health condition.” If phones need to charge overnight, it can be done at a central location in the house or in a parent’s room.
• Wait as long as possible to introduce technology (especially with social media)  

3. Change default settings to create friction

• Disable notifications
• Use grayscale mode to make screens less stimulating
• Hide or require logins for apps
• Set daily timers or parental controls
• Use “dumb” smartphones that have limited capabilities (such as no social media apps) 

4. Offer alternatives. Don’t just say “no.” Offer alternatives like:  

• Board games
• Outdoor time
• Creative activities
• Reading together
• Remember: Boredom isn’t bad. “It’s the birthplace of creativity,” says Marshik. 

5. Model healthy behavior

Kids follow your lead. Avoid phubbing (snubbing people by going on your phone while talking with them), and be mindful of multitasking with technology around your children. Take tech breaks and give your child full, undivided attention they are craving.  

“If I’m trying to teach my child to be present and I’m not — that’s the lesson they’ll learn,” says Marshik.  

6. Collaborate with other parents  

Peer pressure can push parents to buy devices earlier than they’d like. Talk to other parents or leaders at your school about forming agreements — like the Wait Until 8th pledge — to delay smartphones or create shared expectations. Boundaries are easier to set with collective action. 

How does screen time affect your mental and emotional health?

Screens impact mental health in both subtle and profound ways:  

• Sleep loss from late-night use. Every aspect of our well-being is attached to sleep, so if we get even an hour less sleep that will have an impact on our mental health.
• Social comparison on apps like Instagram intensifies feelings of inadequacy, especially in teens.
• Emotional avoidance becomes easier when we use screens to distract rather than confront sadness, anxiety, or depression.
• Social media algorithms prioritize emotions like outrage, so it can exaggerate our differences and minimize what we have in common.
• Cyberbullying and exposure to harmful content are amplified online.
• Development can be inhibited. While location-tracking and constant check-ins may give parents peace of mind, they may undermine a child’s ability to develop independence.  

How to take away TV from a 2-year-old

If you’ve ever turned off a screen and witnessed a meltdown, you’re not alone.

“There’s a biological reason for that reaction,” says Marshik. “You’re removing something that stimulates their brain — they’ll push back hard at first.”

This is known as an extinction burst — a spike in undesirable behavior before it fades. The key is to stay firm and consistent.

Tips for toddlers:

• Set clear boundaries early
• Don’t rely on screens for soothing or babysitting
• Remember: Infants and toddlers do not need screens. They need interactive, face-to-face play for healthy development
• Limit your own device use around young children — they’re watching 

Final thought

Managing screen time for kids isn’t about demonizing technology — it’s about creating space in life for what you value most: connection, creativity, movement, rest, and emotional development.   

McKelley and Marshik encouraged families to start conversations about screens with their families and involve kids in how the rules are set in motion.  

“There’s no one-size-fits-all approach,” says McKelley. “But every small shift — like phones out of bedrooms, or screens off at dinner — makes a difference.”

Interested in more expert insights from UWL’s Department of Psychology? Visit UWL Psychology to explore faculty, research, programs and more.