Phones, games and social media are designed to hold attention. If you're worried about your teen's screen time, you're far from alone.
Why screens are hard to put down
Apps and games use rewards that arrive at unpredictable times: likes, notifications, loot drops. These are very good at keeping anyone scrolling, and teenagers are still developing the brain systems that help with self-control.
Signs it may be becoming a problem
- Strong irritability or distress when devices are taken away
- Sleep pushed later and later
- Dropping grades or missed homework
- Losing interest in friends, sport or hobbies offline
- Wanting to cut back but not managing it
What helps
- Talk first, set limits together. Teens are more likely to stick to rules they helped make.
- Screen-free zones and times. Bedrooms at night and the dinner table are good places to start.
- Model it. Your own phone habits matter.
- Replace, don't just remove. Help them find offline activities that give a similar sense of fun or connection.
- Look underneath. Screens are sometimes an escape from stress, loneliness or anxiety.
When to get extra help
If screen use comes with low mood, anxiety, school refusal or talk of self-harm, please see your GP. Headspace (headspace.org.au) and Kids Helpline (1800 55 1800) also support young people. In an emergency call 000.
How we support families
Our Screen Habit Reset is a 4-session program for teens, adults and parents. It's calm and shame-free, and a parent or guardian is involved for anyone under 18. Sessions are in Berwick or online. See also support for parents and teens.
