Screens are everywhere. Desktop computers, cell phones, tablets, e-books, TVs and more keep kids’ (and adults’) eyes glued to glowing devices for hours every day. A 2010 Kaiser Family Foundation Study on the role of media in the lives of American youth reported some sobering statistics:

Setting rules about screen time is hard for many parents. Kids ages 8 to 18 said:

• 28 percent of their parents set TV-watching rules.
• 30 percent of their parents set rules about video game use.
• 36 percent of their parents set rules about computer use.

The children of parents who set screen time rules consume almost three hours less of screen time per day.

A majority of youth have media in their bedrooms. Specifically:

• More than one in three have a computer and access to the i
• Half have video game players.
• More than two out of three have TVs.

Those with bedroom TVs spend at least an hour more in front of the screen than those without TVs.

Youth ages 8 to 18 spend a lot of time each day in front of a screen. Per day, kids spend:

• Approximately 7.5 hours using entertainment media.
• Approximately 4.5 hours watching TV.
• Approximately 1.5 hours on the computer.
• Over an hour playing video games.

In contrast, children spend an average of 25 minutes a day reading books.

Tips for Kids and Parents to Reduce Screen Time

• Aim for 2 hours or less of screen time every day.
• Remember that physical activity is important for maintaining a healthy weight and feeling energized.
• Think of a skill you want to develop that will keep you active, such as getting better at bike riding or basketball. Instead of sitting in front of a screen, spend time improving your new skill.
• Track screen time vs. physical activity time. Make a log of how much time is spent watching TV or movies, playing video games and using the computer for things other than schoolwork. This will help you figure out how much screen time you need to reduce.
• Be active even when you are in front of the screen. Try push-ups, jumping jacks, jogging in place or any other physical activity you can do inside the house. During commercial breaks, challenge the family to see who can do the most repetitions of a type of exercise (push-ups, jumping jacks, etc.).
• Don’t keep a television in your bedroom. Studies show that kids with a TV in their room tend to watch 1.5 hours more of TV a day than kids without TV in their room.
• Don’t eat while watching TV. People tend to pay less attention to how much they’re eating and how full they are when watching TV, so they are more likely to overeat. Use meals as a time to catch up with your family. Research shows that families who eat meals regularly together tend to have a more nutritious diet.
• Don’t use TV as a reward or punishment. This makes TV seem more important to kids.
• Understand that products shown in ads are not necessarily good for you. Remember that food you see in commercials or TV shows are often unhealthy and full of sugar.
• Unplug. Consider designating one day a week or a month a screen-free day for the whole family. You can even go so far as unplugging the TV and computer for a while.