Tips for Balancing Screen Time and Physical Activity for Kids

To put it plainly, children (and everyone else) are around screens all of the time. From homework assignments on tablets to favorite shows and games on smartphones, screens are abundant. While technology can be educational and entertaining, too much screen time can crowd out the physical activity kids need for healthy growth and development. So how do we find the sweet spot between digital and active play?

With a few mindful strategies, you can help your child strike a healthy balance.

Set Clear (and Realistic) Screen Time Limits

The American Academy of Pediatrics recommends consistent limits on screen time—generally no more than one hour per day of high-quality programming for children ages 2 to 5, and reasonable limits for older children. Use device settings or apps to set daily screen limits. The key is to be consistent but flexible when needed.

Tip: Make screen time a reward for completing homework or doing a physical activity, like riding a bike or walking the dog.

Make Movement Part of the Daily Routine

Kids thrive on routine. Try building physical activity into the day so it becomes second nature. This could mean a morning stretch, an afternoon play break, or an evening walk as a family.

Tip: Create a visual schedule where active play is just as prominent as homework or screen time.

Mix Screens with Motion

Not all screen time has to be sedentary! There are tons of interactive games and videos that encourage movement—think dance challenges, yoga for kids, or virtual sports games.

Tip: Turn on a YouTube kids’ dance tutorial or use an active video game that gets everyone up and moving.
Designate ‘Screen-Free’ Zones and Times

Mealtimes, bedrooms, and family outings can all be screen-free spaces to encourage face-to-face interaction and outdoor play. Setting boundaries helps kids learn that screens aren’t the only way to spend time.

Tip: Keep charging stations in the kitchen or living room to avoid temptation in bedrooms.

Lead by Example

Kids model what they see. If you're scrolling during family time, they’ll follow suit. Show them how you balance your own screen use with walks, workouts, or hobbies—and invite them to join you.

Tip: Turn “family tech time” into a shared experience, like watching a documentary together or using an educational app side-by-side.

Offer Fun, Active Alternatives

Sometimes kids default to screens simply because they’re bored. Keep a list of screen-free, active activities handy—jump rope, obstacle courses, scavenger hunts, or even indoor balloon volleyball on rainy days.

Tip: Set up a “boredom box” full of activity ideas they can choose from anytime.

Balance Starts with Awareness

Finding the right mix of screen time and physical activity doesn’t have to be a battle. It’s about guiding your child toward healthier habits through structure, encouragement, and a little creativity. With the right tools in place, you can help them enjoy the best of both worlds—digital and physical.