How to reduce screen time on your phone
This easy trick will help limit screen time on your phone.
Problem Solved, USA TODAY
Smartphones, tablets, and social media have become everyday tools in the lives of young people.
While these technologies offer connection and creativity, overuse can strain mental health and disrupt daily life. For parents and caregivers, understanding the risks and knowing how to set healthy digital boundaries is more important than ever.
How much time are kids spending online?
According to a 2023 report from the Surgeon General, up to 95% of teens aged 13-17 use a social media platform, with more than a third saying they use it "almost constantly." Similarly, a Centers for Disease Control and Prevention (CDC) brief shows that 95% of U.S. teens have access to a smartphone, and 89% go online multiple times a day.
With so much of their focus spent on phones and social platforms, teens are increasingly immersed in digital spaces that influence how they think, feel, and connect with others. When left unchecked, constant exposure to this digital environment can lead to harmful side effects and behaviors, such as poor sleep, social withdrawal, and increased rates of anxiety and depression.
As screen time replaces other essential social activities, like face-to-face interactions and physical movement, parents are left wondering: What are the risks?
How social media affects teen mental health
As digital engagement climbs, so do concerns about its long-term effects on adolescent mental health. While a certain level of screen time is expected today, studies show that too much time online, especially on social media, can take a serious toll on young people's emotional wellbeing.
A CDC data brief published in 2024 found that adolescents who spend four or more hours per day on recreational screen time (meaning time spent on non-educational activities, such as scrolling, gaming, or browsing for entertainment) are significantly more likely to report mental health challenges. In particular, 27.1% reported experiencing symptoms of anxiety, and 25.9% reported symptoms of depression within the past two weeks. These rates were notably higher than among teens with lower screen use.
Further, a separate CDC Youth Risk Behavior study emphasized the connection between frequent social media use and serious mental health outcomes, including increased risks of depressive symptoms, self-harm, and suicidal ideation, particularly among teen girls. The study paints a sobering picture of how digital spaces can contribute to feelings of inadequacy, isolation, and emotional distress.
Recognizing these growing concerns, New Jersey is now exploring a policy to make schools phone-free zones as a way to support student focus and mental wellbeing.
When screen time becomes excessive, it doesn't just crowd out healthier activities. It can quietly shape how teens sleep, move, and connect with others. Over time, these changes can snowball into bigger challenges for their mental, emotional, and physical development:
But here's the good news: parents and caregivers don't need to eliminate screens entirely. The goal isn't restriction. It's balance.
What parents can do
Here are four simple, effective strategies to support healthier tech habits:
By staying present, setting limits, and fostering open communication, parents can help teens develop a healthier relationship with technology, supporting their growth rather than undermining their mental health.
At Wellspring Center for Prevention, we believe that healthy habits start with informed, empowered families. We're committed to helping parents navigate the modern challenges of raising a tech-aware household through education, support, and practical resources rooted in prevention.