In today’s fast-paced digital era, technology has become an integral part of our lives. We are surrounded by screens, from smartphones and tablets to laptops and televisions. While these devices offer numerous benefits, excessive screen time can have adverse effects on our physical and mental well-being. It is crucial to find a balance between embracing technology and ensuring that it doesn’t dominate our lives. In this article, we will explore the concept of healthy screen time and provide practical tips on achieving technological balance.

Understanding Healthy Screen Time:

Healthy screen time refers to a moderate and mindful approach to using digital devices. It involves utilising technology in ways that enhance our lives without compromising our overall well-being. The American Academy of Pediatrics recommends the following screen time guidelines for children:

1. Infants (up to 18 months): Avoid screen time, except for video chatting.
2. Toddlers (18-24 months): Introduce high-quality educational content under parental supervision.
3. Preschoolers (2-5 years): Limit screen time to one hour per day of high-quality programming.
4. School-age children (6 years and older): Establish consistent limits on screen time, ensuring it doesn’t interfere with sleep, physical activity, and social interactions.

For adults, the optimal screen time varies depending on individual circumstances. However, it is crucial to be mindful of the following factors:

1. Physical Health: Excessive screen time can lead to sedentary behaviour, contributing to obesity, back pain, eye strain, and disrupted sleep patterns. Taking regular breaks, maintaining good posture, and engaging in physical activities can counteract these negative effects.

2. Mental Well-being: Prolonged screen time can lead to increased stress, anxiety, and decreased attention span. It is essential to engage in activities that promote mental well-being, such as reading, hobbies, spending time outdoors, and maintaining healthy relationships.

Finding Balance with Technology:

1. Set Boundaries: Establish clear guidelines for screen time for yourself and your family. Create tech-free zones or periods during the day, such as meal times or before bedtime, to foster quality interactions and restful sleep.

2. Prioritise Offline Activities: Encourage activities that do not involve screens, such as physical exercise, arts and crafts, reading, or engaging in face-to-face conversations. Encourage children to explore hobbies and develop skills that do not solely rely on technology.

3. Optimise Screen Time: Make conscious choices about the content you consume. Engage in educational and informative content, creative pursuits, and productive tasks rather than mindless scrolling or excessive gaming.

4. Practice Digital Detox: Regularly schedule periods of time where you completely disconnect from screens. Use this time for self-reflection, relaxation, and pursuing activities that recharge your mind and body.

5. Embrace Mindfulness: Be mindful of your screen time habits. Reflect on how technology makes you feel and whether it enhances or hinders your daily life. Consider using apps or features that track and limit your screen time, promoting self-awareness.

6. Foster Human Connections: Balance screen time with face-to-face interactions and meaningful connections. Engage in activities that strengthen relationships, such as family outings, game nights, or social gatherings.

7. Lead by Example: As adults, we play a vital role in shaping the screen time habits of younger generations. Model healthy technology use and involve children in setting guidelines, helping them understand the importance of balance.


Technology has revolutionised our lives, offering immense opportunities for learning, entertainment, and connection. However, excessive screen time can have detrimental effects on our physical and mental well-being. Achieving balance with technology requires a conscious effort to prioritise offline activities, set boundaries, and practice mindfulness. By finding this equilibrium, we can fully embrace the benefits of technology while nurturing our overall well-being and leading more fulfilling lives. Remember, moderation and mindful engagement are key to striking the right balance in our tech-driven world.