We set strict limits for children to protect them from too much screen time. But when it comes to adults, it’s a digital free-for-all. Should we rethink how we manage our own habits?
So even though I don’t have children of my own I have nieces and nephews and plenty of friend’s children although sometimes I suspect they’d happily trade places with me and my quiet, kid-free evenings. Let’s be honest, raising kids in today’s digital world looks exhausting. Maybe I’m wrong, but it seems a lot harder than when I was growing up in the 80s.
Childhood Then and Now
Back then computers weren’t even in our daily lives, my entertainment was the school playground, endless games of marbles (usually losing them all in one go), and swapping Garbage Pail Kids cards, I can still smell that bubble gum. The English countryside was our Netflix. Riding bikes until dark, climbing trees, and coming home muddy that was childhood.
Fast forward to today, and entertainment fits neatly in the palm of your hand. My sister once swore she’d never be “that parent” who handed her child a device just to keep them quiet. Guess what? She quickly learned that sometimes, in this chaotic fast-paced world, handing over the iPad is the only thing standing between you and total meltdown (theirs and yours).
What’s interesting is that when it comes to children, parents often set strict boundaries. screen time is capped, apps are monitored, and rules are put in place to prevent kids from becoming “addicted.” Families enforce these limits with the best of intentions: protecting developing brains, encouraging outdoor play, and preserving focus.
Should we rethink how we manage our own habits?
Adults and Unlimited Screen Time
Everywhere we look, people are glued to their screens playing games, scrolling endlessly through social media reels, streaming YouTube videos, or catching up on the news. For many of us, devices have become a constant part of daily life. I know I’m guilty of finding myself grabbing my phone when I’m feeling bored and finding myself hours later not knowing what I’ve just watched and how could I have wasted that much time?
There are no timers, no rules, no one telling us to log off. Screen time for adults is a free-for-all, and most of us take full advantage. From young professionals to retirees, people spend hours sometimes entire evenings in front of screens. Couples out at dinner scroll side by side. Seniors binge-watch the news. Friends gather, only to sit in their own digital bubbles.
We justify it as relaxation, connection, or “staying informed.” But if we’re honest, much of it is simply habit and often wasted time.
Why the Double Standard?
The usual argument is that children’s brains are still developing, so too much screen time can affect sleep, social skills, and attention spans. That’s true. But adults aren’t immune either. Excessive screen time can leave us drained, distracted, and disconnected from the people right in front of us.
And then there’s the problem of what we’re consuming. Social feeds are packed with quick entertainment, AI and increasingly misinformation. Fake news spreads like wildfire, and while many adults assume they can “spot it,” studies suggest otherwise. The more we scroll, the more we’re exposed, whether we realise it or not. A website called AAP has “experienced journalists providing rigorous and impartial analysis of misinformation and disinformation circulating online and in the public discourse. Accredited by the International Fact-Checking Network, AAP FactCheck reduces the spread and impact of false information.” https://www.aap.com.au/factcheck/
So why do kids get rules while adults get freedom? The simple answer is: because we can. Adults are expected to manage themselves. That’s the privilege (and sometimes the trap) of independence.
Becoming Mindful of Our Own Screen Use
The tricky part is that most of us don’t even realise how long we spend online. A “quick check” of Instagram can eat up an hour without us noticing. Awareness is the first step toward balance.
Here are some simple, intentional habits that can help:
- Track your time. Using your phone’s screen-time reports the numbers may surprise you.
- Set soft limits. No need for harsh rules, just try break reminders or “no phone” zones like the dinner table or bedroom.
- Swap the habit. Ask: “If I wasn’t on my device, what else could I be doing?” Reading, walking, cooking, or calling a friend often feels more rewarding.
- Be intentional. If you’re watching YouTube, choose one or two videos you want, instead of slipping into autoplay.
- Rediscover hobbies. Gardening, puzzles, crafts, or music can replace passive scrolling with active joy.
- Choose people over pixels. Texting is easy, but coffee in person adds far more to our lives.
It’s not about cutting out screens, they’re part of modern living. It’s about using them consciously instead of by default.
Tools That Help Adults Put the Phone Down
Awareness is powerful, but sometimes we need a little help. Luckily, both Apple and Android devices now have built-in tools to track and manage screen use, and there are plenty of third-party apps designed to nudge us toward balance.
Apple (iPhone/iPad):
Go to Settings > Screen Time.
Here, you’ll see a breakdown of how many hours you’ve spent on your phone and which apps you use most. You can also set App Limits (time restrictions for specific apps like Instagram or TikTok), schedule Downtime (hours when only essential apps work), and get weekly reports.
Android (Digital Wellbeing):
Go to Settings > Digital Wellbeing & Parental Controls.
You’ll see a dashboard showing daily and weekly screen time, plus how often you unlock your phone. You can set App Timers to limit use, enable Focus Mode to pause distracting apps, and schedule Bedtime Mode so your device winds down with you.
Helpful Apps for Adults:
- Forest 🌱 Grow a virtual tree while you stay off your phone. Leave too soon, and it withers.
- Freedom 🕊️ Blocks distracting apps and websites across all your devices.
- Moment ⏱️ Tracks usage and nudges you when you’re overdoing it.
- Flipd 📵 Locks you out of distracting apps for set periods, like a digital detox timer.
These tools aren’t about punishment they’re about creating little pauses in a world that encourages constant scrolling. Even a small reduction like 30 minutes less scrolling a day adds up to over 180 hours a year. That’s time you could spend on hobbies, learning, or connecting with people face-to-face. Then comparing how we feel after those meaningful connection’s vs doom scrolling.
Finding Balance as Adults
So while parents are wise to set boundaries for their kids, maybe the bigger conversation we need is about how we, as adults, manage our own habits. Just because no one is telling us to log off doesn’t mean we shouldn’t pause and think: is this the best use of my time?
Maybe it’s not about strict rules, but awareness. Children get limits placed on them because they’re still learning balance. Adults, ideally, should know how to create that balance for themselves even if it means admitting we sometimes struggle with it too.
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- Screen Time: Freedom for Adults, Boundaries for Kids — Where’s the Balance? - September 16, 2025
