Screens, School, and Sleep: Tips for a Balanced Routine

By Kendra Holloway, CCC-SLP

As kids head back to school, many families find themselves navigating new routines, homework, and extracurricular activities. With technology being such a big part of education and entertainment, it’s easy for screen time to sneak up during the school year. Finding a healthy balance is key for children’s physical, social, and emotional development.

For neurodivergent children, this balance can be even more important. Some kids may find screens calming and predictable, while others may become overstimulated or struggle with transitions away from devices. Tailoring screen time routines to your child’s unique strengths, sensitivities, and developmental needs helps reduce stress and supports healthier habits. What works for one child may look different for another, and that’s okay—flexibility is key.

At Columbia Pediatric Therapy, we know that parents don’t want to eliminate screen time altogether—it’s a useful tool for learning, connecting, and even relaxing. The goal is to help children use screens mindfully, while still making plenty of space for movement, rest, and face-to-face connection.

Here are some simple, practical strategies to help your family set realistic, healthy screen time habits this fall:

1. Prioritize Sleep and Routines

Sleep is one of the most important factors in your child’s learning, focus, and behavior. Unfortunately, screens close to bedtime can interfere with falling asleep and staying asleep. Try setting a family rule that all devices are turned off at least an hour before bedtime.

Instead of screen time, make evenings a chance to unwind together. Reading aloud, stretching, journaling, or quiet play are wonderful ways to calm the nervous system and prepare the body for rest.

2. Create Tech-Free Zones

Designating certain areas in your home as “tech-free” makes a big difference. Bedrooms and dinner tables are two of the best places to start.

• Bedrooms: Keeping screens out of bedrooms promotes better sleep and encourages kids to use the space for rest, not stimulation.

• Dinner table: Mealtimes are a natural opportunity for connection, conversation, and practicing social skills.

When kids know the family has clear tech-free zones, they can adjust expectations and routines more easily.

3. Model Healthy Habits

Children often learn more from what we do than what we say. If you want your child to develop healthy screen habits, let them see you doing the same.

Balance your own screen use with outdoor activities, exercise, reading, or family connection. For example, instead of scrolling on your phone after work, invite your child for a short walk or to help with dinner prep. These small moments of modeling can have a big impact.

4. Encourage Active Alternatives

Screens are engaging, but they can’t replace physical play. Kids need active time to build strength, coordination, and confidence. Offer alternatives that are fun and easy to access:

• Family bike rides or walks after school

• Dance parties in the living room

• Helping with cooking or baking

• Trips to the park or playground

Having a list of “go-to” activities ready can help when your child asks for screen time out of habit.

5. Be Intentional with Screen Use

Not all screen time is equal. Educational apps, interactive learning games, or family movie nights can have real benefits when used thoughtfully. What matters most is distinguishing between purposeful screen use (learning, connecting, or shared experiences) and passive screen use (mindless scrolling or endless video watching).

Try talking with your child about why they’re using a screen: “Are you watching this for fun, for learning, or for connection?” This helps build self-awareness and encourages them to think critically about their choices.

6. Stay Flexible and Positive

Every family is different, and every child’s needs are unique. Some weeks will feel more balanced than others—and that’s okay.

Instead of aiming for perfection, focus on consistency. Celebrate the small wins, like turning off screens without a struggle or choosing an outdoor activity instead of a video game. Over time, these habits add up.

Final Thoughts

Screen time isn’t something families need to avoid completely—but it is something to approach with intention. By setting boundaries, creating opportunities for movement, and modeling balance, you’re giving your child the tools they need to thrive both in and out of the classroom. With a thoughtful approach, technology can become a helpful ally in supporting your child’s growth rather than a barrier.