Talking to Your Teen About Screen Time
The Situation
Your teenager spends excessive time on their phone, social media, or gaming — affecting sleep, homework, family time, or mood.
Goal
Open a conversation about digital balance without triggering a defensive shutdown.
What to Say
"I've noticed you've been on your phone a lot lately. I'm not trying to attack you — I want to understand what you're enjoying and talk about what balance looks like for our family."
What Not to Say
"You're addicted to that phone!" / "In my day we didn't have this!" / Taking the phone without warning or discussion.
3-Step Plan
Start with curiosity, not accusation. Ask what they enjoy — gaming, creating content, connecting with friends. Show genuine interest.
Share your concern without lecturing: 'When I see you on your phone until midnight, I worry about your sleep and how you feel the next day.'
Create screen agreements together rather than imposing rules. Include yourself in the agreement to model the behavior you want.
Follow Up
Revisit the agreement monthly. Praise when they honor it. Don't be punitive if they slip — revisit the conversation.
Safety Note
Watch for signs of cyberbullying, isolation, or online predators. Check in regularly about what they're seeing and who they're talking to online.
Was this script helpful?