Today's children are growing up in an unprecedented era of digital immersion. From educational tablets in kindergarten to online learning platforms, gaming consoles, and smartphones, screens are integral to modern childhood. As parents, we face the challenge of harnessing technology's benefits while protecting our children's developing eyes. This guide provides evidence-based strategies for navigating this balance.
Why Children's Eyes Need Special Attention
Children's eyes are not simply smaller versions of adult eyes—they're still developing and are particularly susceptible to potential harm from excessive screen exposure. Several factors make children uniquely vulnerable:
Physiological Differences
The lenses in children's eyes are more transparent than adult lenses, meaning they filter less blue light naturally. More blue light reaches the retina in a child's eye compared to an adult's. Additionally, children's pupils are typically larger, allowing more light to enter the eye overall.
Behavioural Factors
Children often hold devices closer to their faces than adults do, increasing blue light exposure intensity. They're also less likely to take breaks voluntarily and may not recognise or report symptoms of eye strain until they become significant.
Research suggests that Australian children aged 5-17 spend an average of 3-4 hours per day on screens for recreation alone—not counting educational screen time. For some children, total daily screen exposure exceeds 7 hours.
The Myopia Connection
One of the most concerning trends in paediatric eye health is the global increase in myopia (short-sightedness) among children. While genetics play a role, environmental factors—particularly increased near-work and reduced outdoor time—are significant contributors.
Studies show that children who spend more time on near-focus activities like reading and screen use have higher rates of myopia development. Conversely, increased outdoor time appears protective. The relationship between screen time and myopia is complex and involves multiple factors:
- Prolonged near focus: Constant focusing at close distances may influence eye development
- Reduced outdoor time: Screen activities often replace outdoor play
- Light exposure: Indoor lighting differs significantly from natural daylight
Key Takeaway
Research consistently shows that outdoor time is protective against myopia development in children. Aim for at least 1-2 hours of outdoor activity daily, separate from screen time management.
Age-Appropriate Screen Time Guidelines
Australian health organisations provide general guidelines for recreational screen time, though individual needs vary:
Under 2 Years
Screen time is not recommended for children under 18 months, except for video chatting. For children 18-24 months, if parents choose to introduce digital media, choose high-quality programming and watch it together.
Ages 2-5
Limit recreational screen time to one hour per day of high-quality programming. Co-viewing helps children understand what they're seeing and connects the digital content to their real-world environment.
Ages 5-17
Place consistent limits on screen time to ensure it doesn't interfere with adequate sleep, physical activity, and other behaviours essential for health. While no specific hour limit is universally recommended, the focus should be on balance and quality rather than quantity alone.
Protective Strategies for Parents
Establish Screen-Free Zones and Times
Create boundaries around screen use that become family habits:
- Bedrooms: Keep screens out of children's bedrooms to protect sleep
- Meal times: Make dining together a screen-free family activity
- Before sleep: Implement a screen-free buffer of at least one hour before bedtime
- First thing in the morning: Encourage other activities before turning to screens
Implement the 20-20-20 Rule
Teach children to take breaks using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. For younger children, set timers or use apps that prompt screen breaks. Consider making break time a fun activity—a quick dance, stretching, or a trip to the window to look outside.
For young children, link screen breaks to familiar songs. A favourite tune that lasts about 20 seconds can become the "look away song," making break time feel like a game rather than an interruption.
Optimise the Visual Environment
Set up devices for minimal eye strain:
- Position screens at arm's length from the child's eyes
- Ensure the screen is at or slightly below eye level
- Provide adequate ambient lighting—not too bright, not too dark
- Reduce screen brightness to match surrounding light levels
- Increase text size for easier reading
Consider Blue Light Filtering
Blue light glasses designed for children are available and may provide an additional layer of protection during screen use. Look for:
- Durable, child-friendly frames that can withstand active use
- Clear or very lightly tinted lenses suitable for all-day wear
- Comfortable fit with adjustable features for growing children
- UV protection for added outdoor protection
Enable blue light filters on devices as well. Most tablets and smartphones have "night mode" or "night shift" settings that can be scheduled to activate during afternoon and evening hours.
Recognising Warning Signs
Children may not articulate eye discomfort clearly. Watch for these potential indicators of eye strain or vision problems:
- Frequent eye rubbing, especially during or after screen use
- Complaints of headaches, particularly after reading or screen time
- Squinting or sitting very close to screens
- Tilting the head or covering one eye to see better
- Red, watery, or dry-looking eyes
- Avoidance of reading or close-up activities
- Increased irritability during homework or reading
If your child shows persistent symptoms of eye strain, difficulty seeing the board at school, or any concerning visual behaviours, schedule a comprehensive eye examination with a qualified optometrist. Early detection of vision problems leads to better outcomes.
The Importance of Outdoor Time
Research increasingly emphasises the protective effect of outdoor time on children's eye development. Bright outdoor light stimulates dopamine release in the retina, which appears to inhibit abnormal eye growth associated with myopia. Encourage outdoor activities that don't involve screens:
- Unstructured outdoor play
- Sports and physical activities
- Nature walks and exploration
- Gardening activities
- Outdoor art projects
The goal isn't just to replace screen time with other activities—it's to ensure children experience the full spectrum of light and visual distances that support healthy eye development.
Leading by Example
Children learn behaviours from the adults around them. Your own screen habits influence your child's relationship with technology. Consider:
- Modelling healthy screen boundaries yourself
- Putting your phone away during family time
- Taking visible breaks from your own devices
- Engaging in non-screen activities together
- Discussing your own screen time choices openly
When children see adults prioritising face-to-face interaction and outdoor activities, these behaviours become normalised rather than feeling like arbitrary restrictions.
A Balanced Approach
The goal isn't to eliminate screens from children's lives—that's neither practical nor necessary. Digital literacy is essential for modern education and future careers. Instead, aim for thoughtful integration of technology with robust protective measures.
Start with the strategies that seem most manageable for your family. Perhaps it's establishing screen-free bedrooms first, then adding outdoor time goals, then introducing blue light glasses for homework sessions. Gradual, sustainable changes are more effective than dramatic overhauls that don't last.
By taking proactive steps now, you help protect your child's eyes for a lifetime of healthy vision. The habits you establish today around screen use will influence their relationship with technology for years to come—both their eye health and their overall digital wellbeing.