Too Much Social Media at Home? Help Your Family Unplug

Social media is woven into everyday life, but too much of it can take a toll on kids’ mental health. Its effect on mental health alone is worrying enough for the former surgeon general to call for a warning label on social media. 

The good news? Parents can take simple steps to help their kids build healthier tech habits — without banning social media altogether. Robin Batten, program director at Washtenaw Area Council for Children offers a plan.

Recognize the warning signs of social media overuse

How can you tell if social media is affecting your child’s mental health? Watch for these red flags:

• Irritability, anxiety, or frustration when asked to put their phone down
• Staying up late scrolling and struggling to wake up in the morning
• Declining grades or less interest in offline activities
• Secretive behavior about what they’re doing online

“If they get anxious or agitated when asked to put the phone down, that could be a red flag,” Batten says.

Tip: A gentle, open conversation can help kids reflect on their social media habits.

Set clear boundaries for social media use

Reducing social media doesn’t mean banning it altogether. Instead, create household tech rules that work for your family’s routines and values:

• Screen-free zones – No devices at the dinner table or during movie nights
• Tech-free times – Phones are turned off or put away an hour before bed
• Shared social media use – Follow inspiring, educational accounts together

Teach kids to self-regulate their screen time

Helping kids build self-awareness around their social media habits is key to reducing screen time. Encourage them to:

• Take breaks when social media feels overwhelming
• Pay attention to the algorithm — what they engage with influences what they see
• Use built-in app timers to limit daily usage

“Teenage girls will take multiple images to get the perfect picture to post,” Batten says, adding that they often edit their images before posting. Kids may not always recognize when social media is shaping their self-esteem, so having conversations about this can be eye-opening and help them become more self-aware.

Model healthy social media habits

Children learn from what they see, so if parents struggle with screen time, kids likely will too. Try: 

• Keeping your phone away during meals and conversations
• Avoiding social media while driving (even at red lights)
• Taking breaks from scrolling and explaining why

“If you can’t handle not looking at your cell phone while we watch a movie together or while we’re eating, the expectation should not be that your kids can handle it,” Batten says.

Keep the conversation open about social media usage

Instead of banning apps, talk openly about social media. Ask your child what they like and dislike online, and encourage them to share funny or inspiring content with you.

“I want you to know how to protect yourself,” Batten suggests saying. “I may not be in all those spaces, but let’s talk about ways you can take care of yourself in those spaces.”

Balance the benefits of social media with the need to unplug

Not all screen time is harmful. Encourage kids to engage with social media in meaningful ways, like following educational or creative content and using tech for hobbies such as digital art or video creation. Also, set daily time limits to prevent mindless scrolling.

“Our kids are actually learning. They are getting the news stuff. For the most part, they are connecting with others just like we are,” Batten says. She acknowledges that social media can have benefits, but the key is moderation.

If you slip up, reset and try again

Reducing social media use is an ongoing effort, and no one is perfect. If your family falls back into excessive screen time, don’t stress—just adjust and reset.

“We have our rules and sometimes we break the rules, and that’s OK because we can jump start again,” Batten says.

This content is sponsored by The Ethel and James Flinn Foundation. Visit flinnfoundation.org.

Find more articles about mental health on Metro Parent’s A Parent’s Guide to Family Mental Health.

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