Today’s kids grow up in a digital world surrounded by screens, smart devices, and AI-powered apps. Technology lets them learn, explore, create, and stay connected, but only if they learn to use it consciously. Building strong digital hygiene early on helps children stay balanced, safe, and in control of their online lives. Child psychologist Jarmila Tomková explains how parents can nurture healthy digital routines that support both mental well-being and family harmony.
Key points of this article:
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Digital hygiene means awareness. It’s about teaching children to use technology intentionally, not passively, so they stay in control of what they consume and share.
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Boundaries should start early. Before kids get their own devices, parents should build trust and explain what responsible online behavior looks like.
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Example matters. Parents’ own digital habits strongly shape how children approach screens, social media, and online communication.
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Balance is the real goal. Healthy screen routines include active breaks, offline activities, and quality conversations about what kids see online.
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Digital detox isn’t a punishment. It works best when kids understand why they’re doing it and feel supported, not restricted.
When should children start using smart devices?
Child psychologist Jarmila Tomková explains that this readiness depends heavily on cognitive maturity. “Around the age of 11, a child’s thinking changes from concrete to more abstract. Before this time, children are very susceptible to being influenced by the people and things around them, which can represent a real danger in the world of technology. But once they become capable of discerning the boundary between the concrete and the abstract, they can better understand the online world and work with it in a more rational, beneficial way.”
Before reaching this stage, children should use smart devices only with adult supervision and for short, purposeful activities. The 2025 Common Sense Census shows that digital habits start forming as early as age two, so conversations about online safety, as well as boundaries should begin well before kids have their own devices. Even when children seem ready, they still need guidance. “Children should know what to expect before they enter the online world. They should know how to be safe online and how to avoid unpleasant situations. Above all, they ought to know that if they come across anything that makes them feel bad, they can always approach their parents and ask for advice,” explains the psychologist.
Lead by example
Parents are their children’s first and most powerful tech role models. Studies show that kids mirror not just what adults say about screens, but what they do. A 2023 Frontiers in Psychology study found that each extra hour parents spent on personal screen time was linked to slightly lower developmental outcomes in their children.
As Jarmila Tomková reminds us, “Parents basically act as trendsetters for young children – and they should be aware of that. They influence their kids by the way they use technology and they also have the power to set healthy habits. Precisely how they set them and where they draw the lines remains up to them. But they need to be aware of their own role and create a reasonable system that their family can follow.”
Setting that example goes beyond screen limits. Simple actions – keeping phones away during meals, explaining why you turn off notifications, or making time for offline activities – show children what mindful use looks like. When parents treat technology intentionally, kids learn that being online can be part of a healthy, balanced life, not something that controls it.
WHO findings on teenage digital habits
A 2024 WHO study of 280 000 adolescents across 44 countries reveals how social media shapes young people’s well-being.
- Problematic social media use has risen sharply: from 7 % in 2018 to 11 % in 2022.
- Girls (13 %) are more affected than boys (9 %).
- Over one in three teens (36 %) are in constant online contact with friends: 44 % among 15-year-old girls.
- Heavy social media users report less sleep, later bedtimes, and lower well-being than moderate users.
Teach children that freedom comes from balance
Children should see technology not as a trap, but as a tool they control. As Jarmila Tomková says, “a reasonable use of digital media can be likened to a healthy diet. We need food to survive, and we eat all kinds of things, including both candy and nutritious foods. But we cannot keep eating without pause; we cannot eat only candy all day long, and we cannot eat just before sleep. At the same time, when we teach kids how to eat healthily, we explain everything to them, and we don’t put them on a harsh diet that only makes them feel unhappy. This only leads to secret snacking or binge-eating, among other things,” Jarmila Tomková explains. Too many rules can backfire, just as strict diets lead to secret snacking.
Recent studies support her view that balance works better than restriction. A 2024 American Academy of Pediatrics review found that reducing screen and social media use, not cutting it off completely, most reliably improves well-being.
The message for parents is simple: teach children that they lose nothing when they put their phones away. Instead, they gain time for creativity, rest, and real-world connection – the kind of freedom that no app can offer.
When it comes to creating rules for digital hygiene, be transparent. It may help to have a Digital Family Agreement and display it in a place where all family members can see it. Download a free template.
Think about time
When children start using technology is important, but so is how much and when. There’s no single rule for every family, yet experts agree that the youngest children need the most structure. For those under three, screen time should be limited to short, purposeful moments, no longer than 50 minutes per day, such as video calls with relatives. As they grow, the rules can adapt to their age and maturity.
Americans now spend an average of 5 hours and 16 minutes per day on their phones. In the case of Gen Z born between 1997 and 2012, it is almost 6.5 hours daily. For children, this can easily turn into a mindless habit, something they do automatically, just to fill time. Parents can help by talking openly about technology and how it fits into daily life. Honest, ongoing conversations build trust and help kids become more aware of why they go online, not just how often. That awareness is the first step toward self-control and balance.
As Tomková adds, using technology right before bed can make it harder for children to fall asleep. The same goes for checking phones first thing in the morning: “The brain needs some time to wake up and get ready to face the day.” Setting a clear rhythm around tech use gives children something vital: balance and awareness.
Balance online and offline life
The more time children spend in front of screens, the less they move. And physical activity remains one of the best buffers against digital overload. Online content, especially short-form videos and fast-paced games, floods the brain with constant stimuli, keeping it in a state of alertness.
As Jarmila Tomková explains, “we cannot expect that kids will play an online game for an hour and then immediately go and do their homework. After such a digital trip, they need some time to recover neurologically, for example by walking, running, or playing in the garden.”
A 2024 study published by the Sage Journals supports this, observing that children who maintain regular outdoor play show better emotional well-being, fewer behavioral problems, and improved mental resilience whereas high screen use correlates with issues like disrupted sleep and attention difficulties. Encouraging offline activities – playing outside, sports, crafts, or meeting friends face-to-face – gives children space to decompress and reset.
Encouraging offline hobbies such as sports, crafts, time outdoors, or simply meeting friends face-to-face helps children release tension and rebuild attention. As Tomková notes, “because all this excitement happens only in the brain while the body remains still, children need to balance their time online with offline activities.”
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If you try a digital detox, do it right
Taking a short break from screens can help both children and adults reset their habits but only when it’s done for the right reasons. Jarmila Tomková warns that a detox should come after healthy digital routines are in place, not as punishment. “Digital detox should only be an option when the child already has a balanced digital hygiene. Otherwise, it could do more harm than good.”
Recent evidence summarized by the American Academy of Pediatrics suggests that reducing social media and smartphone time is more consistently linked to better well-being than total abstinence, though overall evidence remains limited and effects depend on age, gender, and context.
Tomková suggests giving detoxes a clear goal: “We can make a bet with our kids on who will stay without technology the longest. Or create a challenge to observe our digital cravings together. Unless the detox has a clear purpose, children will perceive it as a senseless restriction.”
As Tomková concludes, “A digital detox may be an interesting experience but it is always better to follow a sustainable and healthy digital hygiene first.” The goal isn’t disconnection for its own sake, but learning to pause, reflect, and return online with greater awareness.
Healthy digital habits start with balance, awareness, and parental example
Healthy digital hygiene for kids isn’t about banning screens but teaching balance, awareness, and mindful use. Children should learn to control technology not be controlled by it. This begins early, with trust, open conversations, and parents setting the right example through their own habits. Mindful screen use, paired with regular offline activities, helps children develop focus, creativity, and emotional balance. Instead of strict bans or digital detoxes, families should aim for sustainable routines that encourage self-awareness and moderation. The goal is simple: to help children see technology as a useful tool that supports their well-being, not one that defines it.
Frequently asked questions
What is digital hygiene and why is it important?
Digital hygiene means being aware and intentional about how we use technology. It’s not about avoiding screens but about understanding what we do online, why we do it, and how it affects us. Good digital hygiene helps both children and adults stay mentally balanced, safe, and in control of their online lives.
How early should we start teaching kids about online safety?
First conversations about online behavior should start long before kids get their first device, ideally around age two or three, when they begin watching videos or video-calling relatives. Early awareness builds a foundation for responsible use later.
How do online habits affect children’s mental health?
Research shows that heavy social media and screen use can disrupt sleep, increase anxiety, lead to attention deficits, and lower overall well-being, especially among teens. Balanced routines, outdoor activity, and open communication significantly reduce these risks.
What role do parents play in shaping digital habits?
A crucial one. Children imitate what they see. If parents scroll at the dinner table or reply to messages during family time, kids learn that this is normal. Setting boundaries and living by them is the most powerful lesson parents can give.
What’s the best way to encourage balance between online and offline life?
Model it yourself. Read a book instead of scrolling, take phone-free walks, and make time for creative or physical play. When kids see that life offline can be just as fun and fulfilling, balance stops feeling like a rule and it becomes a lifestyle.
