Screen time & devices
NHS-backed time limits by age, parental controls for every device, sleep science, and how to set up phone-free zones without constant conflict.
Recommended daily limits by age
Based on NHS, WHO and American Academy of Pediatrics guidance. "Screen time" means recreational use — video calls with family and educational use are not included.
Under 2
None
No recreational screen time. Video calls with family are the only exception.
2–5
1 hour
High-quality content only, with a parent present. No screens in the hour before bed.
6–12
2 hours
Consistent limits. Physical activity, sleep and homework should not be displaced by screens.
13–17
2–3 hours
Quality matters as much as quantity. Social connection and sleep should not be sacrificed.
Source: NHS, WHO and American Academy of Pediatrics guidance. These are recommendations, not hard rules — context and content type matter significantly.
Parental controls — every device
iPhone & iPad — Screen Time
Android — Digital Wellbeing & Family Link
Xbox — Family Safety app
PlayStation — Family Management
📱 Screens and sleep — the science
Blue light from screens suppresses melatonin production — the hormone that triggers sleep. But the bigger factor is cognitive stimulation: social media notifications, game tension, and messaging all keep the brain alert when it needs to wind down. The recommendation from NHS and sleep specialists is no screens of any kind in the 60 minutes before sleep, and devices charged outside the bedroom.
Phone-free zones — the three highest impact
Bedrooms
The most impactful change. Devices charged in a common area overnight. Removes temptation entirely and improves sleep quality within days.
Mealtimes
All screens off during meals — including parents'. Research links family mealtimes without phones to better mental health outcomes and stronger parent-child relationships.
First 30 minutes of the day
No screens before breakfast. Starting the day without the stimulation of notifications and social media reduces anxiety and improves focus throughout the day.
How to implement limits without constant conflict
Make it a family rule, not a child rule. "No phones at the dinner table" applies to everyone — including parents. Children are far more likely to accept rules they see adults following.
Put limits in writing before they're needed. Use our family tech contract builder to create a written agreement while things are calm — not as a reaction to a problem. Rules agreed in advance feel less like punishment.
Use technology to enforce technology limits. Parental controls on devices remove the daily negotiation. "The phone turns off at 9pm" is more sustainable than "you need to put it down now" every night.
Give a 10-minute warning. Abruptly removing a device mid-game or mid-conversation causes disproportionate distress. A timer or verbal warning gives children a chance to reach a natural stopping point.
Review limits every 6 months. A rule that works for a 10-year-old may not work for a 13-year-old. Regular, calm reviews where your child's input is genuinely considered maintain trust and cooperation.