Adolescence is a period of rapid development, and behaviors established during this time can influence emotional, mental, and physical health well into adulthood. Over the past two decades, the proliferation of smartphones, handheld devices, and social media has dramatically reshaped daily life—including for teenagers. Numerous studies have linked excessive screen time to poor posture, physical inactivity, adverse metabolic outcomes, neck pain, behavioral concerns, lower academic performance, and mood disorders. But how much screen time is too much?

According to a January 2026 article published in the Journal of the American Medical Association, teens aged 13 to 18 average more than 8.5 hours per day on screen-based entertainment—including more than an hour during school hours. The data suggest that the most frequently used app categories among teenagers include social media, video streaming, gaming, communication, and general entertainment.

In another study, researchers found that adolescents’ risk of adverse outcomes—including elevated stress, depression, suicidal ideation, and substance use—increased noticeably after four hours of daily screen use. These findings suggest that limiting total recreational screen time to under four hours per day may be a reasonable goal for many teens. When examining social media use specifically, assessments completed by more than 100,000 Australian youths found that spending more than two hours per day on social platforms was associated with lower scores for happiness, life satisfaction, and emotional regulation. Interestingly, the same study found that complete avoidance of social media was also associated with poorer wellbeing, suggesting that some degree of online social interaction may be beneficial for adolescents.

So how can parents help their children better regulate screen time? For starters, research suggests that giving children their own smartphone before age 12 is associated with higher rates of depression, obesity, and insufficient sleep, so delaying a child’s first phone until later adolescence may be wise. It’s also recommended to establish screen-free times during the day—such as during meals or in the hour before bedtime—as well as screen-free zones like bedrooms or dining areas. Many mobile service providers offer family plans with parental controls that allow parents to set app restrictions and built-in time limits. Perhaps most importantly, parents should model healthy technology habits themselves. If children see adults constantly on their phones, they are likely to imitate that behavior—consciously or not.

Of course, if excessive screen time has contributed to poor posture or musculoskeletal discomfort in either parent or child, consider scheduling an appointment with your chiropractor. In addition to hands-on care aimed at restoring movement to stiff joints, they can recommend simple exercises to perform throughout the day to reduce strain and help prevent future episodes.