Is My Child Addicted to Their Phone? A Parent’s Guide to Healthy Screen Time

“Just five more minutes!” — sound familiar?

If your child reacts with frustration or tears when you ask them to put their phone down, you’re not alone. According to Ofcom’s 2024 Online Nation report, nine in ten UK children aged 8–15 own a smartphone, and nearly half of parents say it causes tension at home [1].

Phones can connect, educate and entertain — but when scrolling starts to replace sleep, play or family time, it may signal problematic smartphone use (PSU).

At Schoen Clinic Chelsea, our child and adolescent specialists help families spot early signs of digital dependence and rebuild balance.

How to Recognise Problematic Phone Use

“Phone addiction” isn’t a formal diagnosis, but PSU describes compulsive use that interferes with daily life. Common warning signs:

• Distress or tantrums when devices are removed

• Late-night use and tiredness at school

• Loss of interest in hobbies or social play

• Declining grades or attention span

• Mood changes linked to online feedback

A large meta-analysis found that children and teens with high PSU scores were significantly more likely to experience anxiety, depression, and poor sleep [2].

Why Phones Are So Hard to Put Down

Every ping or “like” gives a tiny hit of dopamine — the brain’s reward chemical. Because a child’s prefrontal cortex(the part that controls impulses) is still developing, it’s easy for reward loops to take over.

Cambridge University researchers showed that frequent social-media checking in early adolescence alters brain sensitivity to social rewards [3]. That’s why social notifications can feel impossible to ignore.

When Screen Time Affects Mental Health

1. Anxiety and Mood Changes

Constant alerts and comparisons can fuel social anxiety and irritability [2].

➡️ Read more about generalised anxiety disorder and social anxiety.

2. Poor Sleep

Blue-light exposure delays melatonin, disrupting body clocks. Studies show that using devices in bed shortens total sleep and reduces quality [4][5].

➡️ Learn how our disordered sleeping specialists can help.

3. Concentration and Learning

Even silent phones near children reduce attention and memory [6]. During homework, encourage a phone-free desk.

4. Low Mood and Withdrawal

When online contact replaces in-person connection, loneliness and low mood can develop [7].

➡️ See our depression treatment page.

Practical Ways Parents Can Help

1. Set Clear but Realistic Boundaries

• Agree daily screen-time limits together

• Use device settings to block apps after bedtime

• Keep rules consistent for everyone — children copy adults

💡 Tip: most experts recommend ≤ 2 hours of recreational screen time per day for school-aged children.

2. Create Tech-Free Zones

No phones at mealtimes or during family activities.Keep devices out of bedrooms overnight.Replace screens with games, reading or walks.

3. Talk, Don’t Threaten

Instead of “You’re addicted to your phone,” try:

“I’ve noticed you find it hard to switch off — what makes that difficult?”

Collaborative language builds trust and uncovers stressors such as bullying or academic anxiety.If emotions run high, family counselling can help.

4. Replace the Reward

Removing screens isn’t enough — children need positive alternatives:

• Sports or arts boost dopamine naturally

• Reward progress with experiences, not extra screen time

• Celebrate effort and consistency

Therapists at Schoen Clinic Chelsea help young people rediscover meaningful offline activities that build confidence.

5. Model Healthy Digital Behaviour

Children learn from what they see.

• Avoid scrolling during meals

• Leave your own phone outside the bedroom

• Schedule personal screen-free time

Small acts of consistency speak louder than lectures.

6. Watch for Red Flags

Seek professional support if you notice:

• Ongoing low mood or anxiety

• Sleep problems or fatigue

• School refusal or falling grades

• Withdrawal from family and friends

• Aggression when limits are enforced

These can signal wider emotional or developmental issues such as anxiety, depression, or sleep disorders, all treatable with early intervention.

When to Seek Professional Help

If phone use is harming your child’s wellbeing or relationships, expert guidance can help.At Schoen Clinic Chelsea, we offer:

• Consultant Psychiatry for assessment of mood, sleep and attention

• Clinical Psychology for anxiety and behavioural change

• Family Therapy to rebuild communication and boundaries

Reach out in confidence via our contact page.

Simple Family Digital-Balance Plan

Step	Focus	Example
1	Awareness	Track weekly screen time together.
2	Boundaries	Introduce bedtime & mealtime phone-free rules.
3	Balance	Add one offline hobby or family activity.
4	Replace	Reward healthy habits with experiences.
5	Review	Adjust rules monthly as your child matures.

The Bottom Line

Phones are part of modern childhood—but without limits, they can crowd out rest, learning, and emotional growth. By setting boundaries, modelling good habits, and seeking early help when needed, families can support healthy digital development.

If you’re worried about your child’s mood, sleep or screen habits, the team at Schoen Clinic Chelsea can help every step of the way.

Frequently Asked Questions

1. What’s a healthy amount of phone time for children?

Around two hours of non-educational screen time daily, with devices off an hour before bed [4][5].

2. How can I stop arguments about limits?

Set rules together, explain why, and follow them consistently yourself.

3. Can excessive phone use cause anxiety or depression?

Yes — large studies link PSU with higher odds of anxiety, irritability and low mood [2].

4. Should I ban phones completely?

No. Gradual limits and positive replacements work better than punishment.

5. When should I get professional help?

If phone use is disrupting sleep, school or relationships, contact a specialist [8].

References

[1] Ofcom (2024). Online Nation 2024 Report. https://www.ofcom.org.uk/research-and-data/online-nation/2024

[2] Sohn S.Y. et al. (2019). Prevalence of problematic smartphone usage and associated mental-health outcomes among children and young people. BMC Psychiatry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6883663/

[3] Maza M.T. et al. (2023). Frequency of social-media checking and neural sensitivity to social feedback in adolescents.JAMA Pediatrics. https://jamanetwork.com/journals/jamapediatrics/fullarticle/2799812

[4] Brosnan B. et al. (2024). Screen use at bedtime and sleep duration and quality in youths. JAMA Pediatrics.https://jamanetwork.com/journals/jamapediatrics/fullarticle/2822859

[5] Hysing M. et al. (2015). The relationship between screen time and sleep in adolescents: results from a large population-based study. BMJ Open. https://bmjopen.bmj.com/content/5/1/e006748

[6] Liu W. et al. (2023). Effects of cell phone presence on the control of visual attention. BMC Psychology.https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-023-01381-2

[7] Kim S. & Lee H. (2021). Problematic smartphone use, loneliness and depression among youth. Frontiers in Psychology. https://www.frontiersin.org/articles/10.3389/fpsyg.2021.669042/full

[8] Schoen Clinic Chelsea (2025). Child & Adolescent Mental Health Service. https://www.schoen-clinic.co.uk/mental-health-treatment-service