Screen time
vs screen wars

Supporting your teen's digital wellbeing

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Supporting your teen's digital wellbeing

Keeping up with the pace of technology is hard work – no sooner have you grasped one thing than it becomes yesterday’s news. But you don’t need to be a tech genius to help your teenager navigate online life. A little knowledge – and the willingness to talk – can go a long way.

What do the numbers say?
A 2025 AXA Health survey¹ of 2,000 parents of children aged 6–17 found children were spending an average of 5.5 hours a week watching TV, 5 hours gaming, and almost 4.5 hours on social media. In total that’s around 14.5 hours a week on screens – much more time than they spend exercising, and more than the 3.5 hours a week they spend reading.

The survey also found that nearly 4 in 10 parents think their children would count video games as a form of exercise – even though they don’t leave the sofa.

How does social media affect mental health and self-esteem?

During their teenage years, young people start comparing themselves to others and caring more about how peers see them. A little comparison is normal, but social media has supercharged it.

The constant stream of content showing perfect lives, bodies and achievements presents a distorted view of the world, making some young people feel left out, or that their life is dull in comparison.

Social media can have a negative impact on body image: the more time spent online, the higher body dissatisfaction can be². Poor body image can trigger disordered eating and is a risk factor for low self-esteem, depressive symptoms and obesity².

Social media can also affect self-worth, as it ties popularity to likes, comments and follower numbers. A post with few likes or comments may feel like rejection, and judgemental or aggressive comments are difficult to navigate, even as an adult.

What can you do to make things easier?

Encourage them to follow a mix of accounts for a more balanced view. If they follow accounts related to sports, hobbies or other interests, they’re more likely to see content they can relate to, rather than curated influencer accounts.

It may also help to talk regularly about what they’re doing online. Be curious rather than interrogating them – ask what social media they’re using and if they ever see anything that upsets them. Let them know they can talk to you without judgement.

^{1. AXA Health research finds British children spend less than four hours a week exercising but more than 14 hours on screens –}^{AXA Health}^{2. Healthy social media report –}^{Mental Health Foundation}

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Cyberbullying and online safety

Unlike bullying of the past, teenagers don’t escape online conflict when the school bell rings – and bullying can involve a far wider audience than the classroom.

Cyberbullying can take many forms, including:

exclusion from group chats
cruel comments
humiliating photos and videos shared without consent
impersonation
persistent harassment.

Your teen may be ashamed or anxious that you’ll take their phone away, so may not tell you what’s happening. Here are some practical things you can do:

Know the signs of cyberbullying

These include:

stopping using devices
nervousness when they get a notification
secrecy around phone use.

Talk about the risks without scaring them

Online safety goes further than bullying. Contact from strangers, inappropriate content, grooming and pressure to share images are all risks.

It may be worth checking they know about privacy settings, and giving them a gentle reminder that people aren’t always who they say they are online.

Keep communication open

Don’t wait until something happens online: tell them they can talk any time. If you’ve already shown them you’re open and interested, they’ll be more likely to share worrying content at an earlier stage.

If they do tell you about something that’s happened, be calm. Reassure them that telling you was the right thing.

Know how to report content

Report inappropriate content to the social media platform or app, or check CEOP education’s page on inappropriate content for other ways to report it. CEOP is part of the National Crime Agency.

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Recognising gaming and screen addiction

Many teenagers game socially, and for many it’s a genuine source of connection. However, it can become a problem when it replaces sleep, schoolwork, exercise and real-time friendships.

Games are built to keep players engaged. Rewards, daily streaks and the fear of missing out on a session with friends all keep gamers coming back for more. So, if your teen is glued to the screen, it’s not a personal failing, it’s the game doing what it’s designed to do.

When to be concerned about gaming and screen time

Signs to look out for include:

sleep disruption
irritability or distress when asked to stop
school work starting to suffer
loss of interest in other activities
screentime being used to avoid difficult emotions
symptoms such as eyestrain, headaches and fatigue when you’ve ruled out other causes.

What can you do if you’re worried about the time your teen spends online?

Talk about the creativity, teamwork and sense of achievement they get from online activities – this shows your teen you’re genuinely interested. Showing interest, rather than criticising the time they spend online can open the door to a conversation about it.

Asking them to get to a natural point in the game to stop, such as the end of a match or completing a level, may cause less conflict than stopping them mid-session.

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How can I set digital boundaries?

It’s important to set healthy digital boundaries for your teen’s screen time, which could also help them in adulthood.

Our AXA Mind Health Report³ 2026, based on a survey of 19,000 adults aged 18–75 across 18 countries, found that three in four people (75%) reported screen time as negatively affecting their daily lives, at least moderately.

The report also found that isolation as a result of digital habits is especially prevalent among young people, who see a strong correlation between screen usage and mental distress.

Screen time for those under 34 stretches to 6 hours a day on average, and they are twice as likely to experience loneliness compared to the over 55s, who watch screens for 4 hours.

If you’re worried about the amount of time your teen spends online, it could be time to set boundaries. Boundaries work best when everyone in the household has a say, so make time to discuss them as a family.

A few things you could discuss:

Tech-free time

Consider having no devices at mealtimes, or a device-free hour every day, when everyone can talk and relax.

Keep devices out of bedrooms at night

Charging phones, tablets and consoles outside the bedroom removes the temptation for scrolling or gaming after lights out.

Lead by example

They’ll notice if you’re glued to your phone while you’re telling everyone else to put theirs down. Within reason, make sure the same boundaries apply to everyone.

Review boundaries from time to time

Teens mature quickly and what’s appropriate at 12 may not be at 16. Rigid rules can breed resentment and lead teens to find secret ways round them. They’re more likely to be onboard with boundaries that evolve as they get older.

^{3. AXA Mind Health Report 2026 –}^{AXA Health}

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Why do teens struggle with tech boundaries?

We’ve all been there, where a simple suggestion about ‘phone time’ or opening up the discussion around tech time can erupt into a bigger issue. Have you ever wondered why?

As a teenager, it can feel like you constantly need to be connected and social — and the fear of missing out is never far away. The pressure to stay visible online, remain part of WhatsApp groups and group chats, and avoid being excluded can weigh heavily on many teens.

What's important to remind your teen, is that they get to decide what they share, with who, and when. It's completely ok – and healthy – to keep parts of their life private.

Regarding what they share, a good question to ask: “Are you comfortable with this being seen later by your friends or family? How will you feel?” By asking your teen to consider these questions before posting, it can help them (at least) press pause and think before posting.

Teens can also experience the pressure of immediacy: the expectation to respond instantly, always be available, and keep up with the constant flow of messages and updates. A reminder that it’s ok not to respond instantly can go a long way.

Why not suggest they sometimes log off and step away from their device/s, see if it makes a difference in how they’re feeling?

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How can I help my teen understand the influence of algorithms?

The content teenagers see online can shape their opinions and understanding of the world. Understanding why they’re seeing what they’re seeing, and questioning its authenticity, are valuable life skills.

Here are a few things that could build awareness:

Talk about how social media feeds, search results and video recommendations are shaped by algorithms that are designed to maximise engagement, not present balanced or accurate content.
Ask questions together. When something surprising or emotionally charged comes up online, ask ‘Where did that come from?’ or ‘Could it be fake?’ Help them find a more balanced view of the same subject if you can.
Discuss how to spot or check AI-generated or manipulated content.
Encourage them to think before sharing. Reposting misinformation, even unintentionally, can have real consequences.

Building awareness of their digital footprint

Teenagers don’t always grasp the effect something they post today could have on their future. Helping them understand this can help build good digital habits.

Here are some ways to build those habits:

Explain that a digital footprint isn’t just the posts they publish. It includes comments, likes, photos others tag them in, and data collected by apps and games.
Ask if they’d be happy with a teacher, grandparent or future employer seeing what they’ve posted or liked.
Remind them that once they’ve shared something, they’ve lost control of who can see it and share it.
Make sure they’re aware that deleted posts can still be screenshotted, shared and stored before being deleted.
Be positive too. It’s not all negative: a thoughtful digital footprint can be an asset that shows genuine interests and achievements.

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Where can I find out more?

UK Government’s kids’ online safety campaign	Practical information about online safety from childhood to young adulthood
AXA Health family health hub	Articles and videos on navigating family life including: How does screen time affect sleep and mood
NSPCC	Advice and guidance, including: Staying safe on social media Compulsive device use Talking to children about AI
YoungMinds	Advice and guidance, including: Gaming Social media and mental health
The Youth Toolbox	A space for teens to seek guidance on a range of topics, including: How to create digital boundaries and recognising the signs of digital overload.

How comfortable is your teen talking to you about their online life?

Very open
Sometimes
Only if something goes wrong
Not at all