How to Manage Screen Time for Kids This Summer
Summer is here, and for many families, that means one thing: a lot more screen time. When the school-year structure disappears, kids and teens often default to devices, and parents are left wondering how much is too much and what to do about it.
Brittany Ullman, PMHNP-BC, a psychiatric nurse practitioner at Gladstone Psychiatry and Wellness, recently appeared on WJZ-TV’s Wellness Wednesday segment to share practical, evidence-informed guidance on managing screen time for kids over the summer. Here’s what she had to say.
Why Screen Time for Kids Spikes in Summer
It’s not just your imagination. Screen use genuinely increases when school lets out. Without classes, extracurriculars, and homework to fill the day, kids naturally gravitate toward their phones, tablets, and gaming consoles. And while some screen time is fine, too much can take a real toll.
Signs that screen time may be becoming a problem include:
- Trouble falling asleep or staying asleep
- Difficulty paying attention
- Increased irritability
- Social withdrawal
If you’re seeing any of these signs in your child or teen, it may be time to set some intentional boundaries around device use.
The 2-2-2 Rule: A Simple Framework for Managing Screen Time for Kids
One of the tools Brittany recommends is the 2-2-2 rule, a straightforward guideline that helps families set healthy limits without constant negotiation.
Here’s how it works:
- 2 hours of screen time per day – A reasonable daily limit that keeps device use in check without eliminating it entirely.
- 2 chunks – Break that time into two separate sessions (for example, one in the morning and one in the afternoon or evening) rather than one continuous block.
- 2 rooms away from the bedroom at night – Phones and devices should charge outside the bedroom overnight to protect sleep quality.
Keeping devices out of the bedroom is especially important. The blue light emitted by screens can interfere with melatonin production and delay sleep onset, and many kids and teens will stay up scrolling long after lights-out if their phone is within reach.
Set Expectations Early—Before Summer Starts
One of the most important things parents can do is have the conversation proactively, before summer begins in earnest. Brittany advises sitting down as a family to talk through what screen time will look like over the coming months.
The goal isn’t to frame it as a punishment or a list of restrictions. Instead, approach it as a plan: “Here’s how our summer is going to work. You’ll still have time on your devices, and we’re also going to do other things.” This kind of collaborative framing tends to go over much better than an abrupt “no more screens,” which often leads to power struggles.
Parents can also help by modeling the behavior they want to see. Kids notice when adults are glued to their own phones, and consistent modeling sends a powerful message about healthy technology habits.
What to Do Instead: Screen-Free Activities Kids Actually Enjoy
Reducing screen time works best when kids have appealing alternatives. The good news: many activities naturally pull kids away from devices when they’re readily available.
Brittany’s suggestions include:
- Outdoor time and sunlight – Getting outside offers physical, mental, and sleep benefits. Even a short daily walk makes a difference.
- Dog walking – Giving kids the responsibility of caring for a pet—walking the dog, feeding, playing. This builds routine and connection.
- Water play – Water balloons, sprinklers, super soakers, and trips to the neighborhood pool are reliable crowd-pleasers for younger kids.
- Scavenger hunts – Simple, low-cost, and easy to adapt for different ages. Have kids find specific natural objects, plants, or neighborhood landmarks.
- Gardening – Helping tend a garden teaches responsibility and gives kids a tangible connection to the natural world.
- Exercise and sports – Structured or unstructured physical activity is one of the best antidotes to excessive screen use.
The common thread across all of these is engagement: kids who are busy, active, and connected to people and the world around them are less likely to fill every idle moment with a screen.
When to Seek Professional Support
For most families, setting clear limits and offering engaging alternatives will be enough. But if your child’s screen use is significantly disrupting sleep, schoolwork, relationships, or mood—or if you’re seeing signs of anxiety, depression, or other mental health concerns—it may be worth talking to a mental health professional.
At Gladstone Psychiatry and Wellness, our providers work with children, teens, and families across Maryland to address a wide range of mental health concerns, including those connected to technology use. We have offices in Baltimore, Hunt Valley, Columbia, Bethesda, and Frederick.
If you’re concerned about your child’s mental health this summer, we’re here to help. Contact us to schedule an appointment with one of our providers.
