health4 sections · 21 items
Healthy Screen Time Limits Cheat Sheet
Recommended daily screen time limits by age group, break intervals, blue light tips, and strategies for reducing digital eye strain.
Recommended Limits by Age (AAP/WHO Guidelines)
| Item | Value |
|---|---|
| Under 18 months | Avoid screens (except video calls) |
| 18–24 months | Limited, high-quality content with parent |
| 2–5 years | 1 hour/day max |
| 6–12 years | 1–2 hours/day recreational |
| 13–17 years | 2 hours/day recreational |
| Adults | No official limit; focus on breaks |
Break Intervals & Eye Care
| Item | Value |
|---|---|
| 20-20-20 Rule | Every 20 min, look 20 ft away for 20 sec |
| Micro-break | 30 sec every 20 minutes |
| Short break | 5–10 min every hour |
| Screen distance | Arm's length (~25 inches) |
| Blink rate | Consciously blink 15–20 times/min |
Blue Light & Sleep Protection
| Item | Value |
|---|---|
| Blue light cutoff | 2 hours before bedtime |
| Night mode / warm filter | Enable after sunset |
| Blue light glasses | Modest benefit for evening use |
| Bedroom rule | No screens in bedroom |
| Morning sunlight | 10–15 min natural light |
Reducing Screen Time Strategies
| Item | Value |
|---|---|
| App time trackers | Screen Time (iOS), Digital Wellbeing (Android) |
| Grayscale mode | Makes phone less appealing |
| Notification audit | Disable non-essential notifications |
| Phone-free zones | Meals, bedrooms, first hour of morning |
| Replacement activities | Reading, exercise, hobbies, socializing |
Tip: Use landscape orientation for wider tables
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