October 2025

Unplug to Reconnect: Helping Youth Find Balance in a Digital World.

Practical, compassionate ways to help youth build healthy screen habits—and rediscover real-life connection.

Screens are everywhere. From schoolwork and entertainment to social media and communication, it’s no surprise that young people spend much of their day in front of a device. Technology keeps us connected and informed — but it can also make it hard to unplug.

As parents and caregivers, it’s natural to worry about how much screen time is too much. The truth is, it’s not about removing technology altogether — it’s about helping young people build healthy, mindful habits that let them enjoy technology without letting it take over their lives.

Why does it Matter?

According to the American Academy of Child and Adolescent Psychiatry, teens spend an average of up to nine hours per day on screens. That’s roughly 3,000 hours a year — nearly the same time it takes to learn a new language! Excessive screen time has been linked to increased stress, disrupted sleep, lower self-esteem, and reduced physical activity. But here’s the good news: small, consistent changes can make a big difference in restoring balance and protecting mental and emotional well-being.

Discourage Multitasking:

Many youth believe they can do it all — scroll social media, stream music, text friends, and finish homework all at once. But research shows that only about 2% of people can truly multitask effectively. 🧠 Tip: Encourage your teen to focus on one task at a time. Suggest using short, timed breaks between study sessions to check messages or social media. This helps them stay focused and less overwhelmed, without feeling cut off from their online world.

Set a Screen-Free Nighttime Routine:

The blue light from screens can trick the brain into thinking it’s daytime, making it harder to wind down for sleep. Teens who scroll before bed often get less rest — and lower-quality sleep overall. 🌙 Try this: Create a family “digital sunset.” Have everyone (yes, adults too!) put phones and devices away at least 30 minutes before bed. Encourage other calming nighttime habits, like journaling, reading, or listening to music.

Turn off Notifications:

Every ping, buzz, or vibration pulls focus — and even small distractions can turn into hours of lost time. 🔕 Tip: Help your teen disable non-essential app notifications. For safety, you can set up phone settings that allow only emergency contacts to come through. This simple step reduces the temptation to constantly check their phone and teaches them boundaries that support mental clarity.

Reclaim Family Connection Time:

Shared moments offline matter more than we realize. Dinners, walks, or game nights create opportunities for real conversation and connection — the kind that social media can’t replace. 💬 Idea: Designate one evening a week as a “tech-free night.” Let your teen help choose what to do — cook dinner together, go for ice cream, or start a small project. Giving them ownership makes it more likely they’ll stick to it.

Encourage Purpose-Driven Screen Use:

Not all screen time is created equal. There’s a difference between endless scrolling and using a device to learn, create, or connect meaningfully. 🌱 Tip: Guide your teen to explore positive online activities — like coding, digital art, language learning, or volunteering virtually. This reframes technology as a tool for growth, not just a pastime.

Lead by Example:

young people pay more attention to what we do than what we say. If we’re constantly on our phones, it sends a mixed message about balance. ❤️ Try this: Be open about your own screen time goals. Say things like, “I’m trying to spend less time on my phone after work so I can relax better.” When teens see you setting boundaries, they’re more likely to follow suit.

The Bigger Picture:

Reducing screen time isn’t about punishment — it’s about building habits that help youth reconnect with the world around them. The goal is balance, not restriction. By introducing small, thoughtful adjustments, families can rediscover more mindful ways to spend time together and help young people thrive both online and offline.

📚 Sources & Further Reading

If you’d like to learn more about healthy screen habits and digital balance for youth, check out these trusted resources:

At CASA, we’re committed to empowering both youth and the adults who support them. If your teen is looking for more ways to spend their time meaningfully, check out CASA’s free programs and events. From community service to creative workshops, there’s always something happening — and it’s a great way to unplug and plug into real connection.

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