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HEALTHY HABITS: 8 to LiVe By

[4] Limit screen time – TV, video games, Internet

I turned off — and tuned in.

A teen's success story...
Television Television Television Television Television Television Television Television

"The parents got this idea: no TV or video games for a month. Thirty days, screen-free.

We were bummed. Bored. And sort of desperate — like we were going through withdrawal.

But about two weeks in, I wasn't thinking that much about it anymore. I found other stuff to do. More drawing cartoons. More skateboarding. I built a ramp with my dad. I got into this series of books I'd been hearing about.

The month's almost over, but we're going to extend our TV ban. Without it, the days seem fuller, more interesting... more colorful. Life's too short to spend it staring at a screen."

The American Academy of Pediatrics (AAP) recommends limiting screen time — time watching TV and videos, playing video and computer games, and surfing the Internet — to the following:
  • No more than 1 to 2 hours a day for children 3 and older.
  • No screen time at all for children 2 years of age and younger.

Research links TV to a wide range of negative health effects in children and teens.

Want more information on the AAP recommendation? Visit the AAP website:

TV-free Tots?

Alternatives to TV for the very young
kitchen kitchen kitchen kitchen kitchen kitchen kitchen kitchen kitchen

Tempted to use the TV as a babysitter while you get a few things done around the house? Here are some better ideas:

  • Let them "help" cook, clean, and do laundry. Have your little ones stir, pour, and mix food. Give them a sponge or baby wipe — and let them go to town. Or, let your llittle ones help fold, match socks, or put away clothes.
  • Wear them. If you have a sling or backpack, your baby can go along for the ride while you do such things as vacuum and wash laundry.
  • Corral them. Use baby gates to keep little ones in a safe area while you cook or shower. Or, use an exersaucer or playpen.
  • Play a music or story CD. Kids will often entertain themselves if they've got a pleasant voice to listen to.
  • Keep it fresh. Put some toys up for a week or two, and then swap them out every so often.

For more ideas, visit The Center for Screen-Time Awareness website:

Ideas to make it happen

  • Move it out. Take the TV, computer, and game consoles (e.g., Playstation, Xbox, Gameboy) out of all bedrooms.
  • Balance TV time and activity time. Make it a family rule that minutes of TV-watching must equal minutes of physical activity. Do you want to watch that sitcom? Exercise for 30 minutes first. Looking forward to that weekly drama? Walk for an hour first, then kick back on that couch.
  • Set limits. TV can be habit-forming. To keep from overdoing it, make a few house rules. Say, "Don't watch TV on weekdays," or "No more than an hour each night — after homework." Set whatever limits work for you. The important thing is to have some limits, and stick to them.
  • Use a timer. One way to help limit your screen time is to use a timer. When the timer goes off, your screen time is up, no exceptions.
  • Don't eat in front of the TV. Take the set out of the kitchen, and don't allow food in the TV room.
  • Don't surf – schedule. Decide in advance what programs you want to watch during the week. Turn the TV on ONLY when the show is on, and turn it off when the show is over.
  • Make the most of TV time. Use a treadmill or stationary bike while you watch TV. Do calisthenics during the commercial breaks. Watch TV standing up — while you do arm circles, kneebends, and leg lifts.
  • Be conscious. Do you automatically turn the TV on when you come in the house? Does it stay on all the time, even if no one is watching it? Try to break these habits. Watch TV on purpose, not just because it's there.