Gen Alpha and Social Media: How to Foster Healthy Online Habits

Social media is ubiquitous in the world of Gen Alpha, those born in 2010 or later, posing challenges ranging from self-esteem issues and sleep disruptions to strained real-life connections. It’s up to parents and caregivers to set the tone, offering structure, support and open dialogue to help adolescents develop healthy digital habits.

Here are seven ways to help your child thrive online and off in school, at home and everywhere in between: 

1. Promote balanced screen time

“Set clear, consistent limits that fit your family’s routine,” said Kristin DellaVecchia, LCSW, VAWC, child and adolescent therapist at Inspira Behavioral Health Bridgeton. “Creating phone-free windows—like during meals, right after school or an hour before bedtime—can help your family unplug, recharge and stay connected to real-world activities, relationships and responsibilities.” Over time, these small daily boundaries can support better focus, emotional regulation and overall well-being.

2. Cultivate positive social media practices

If your adolescent is on social media, encourage them to follow uplifting, age‑appropriate accounts instead of mindless feeds. Monitor their social accounts by periodically reviewing who they follow and what they share, turning it into an open conversation rather than a snooping and scolding scenario. 

Talk through what they see: Ask why certain posts make them feel good or anxious, and brainstorm how to curate their feeds for well‑being. Learning to pause before liking or sharing builds critical thinking and reduces impulsive comparisons.

3. Monitor and discuss mental health and body image

Adolescents are particularly vulnerable to body image pressures. Rather than policing every post, set aside regular, gentle check‑ins to give them space to share honestly. “Validate their emotions and remind them that filters, likes and follower counts don’t define real worth,” said DellaVecchia. “If you notice persistent changes in mood, social withdrawal or drastic shifts in self‑esteem, consider reaching out to a behavioral health professional for additional support and guidance.”

4. Prioritize sleep hygiene

Research shows that blue light from screens suppresses melatonin production and disrupts the body’s circadian rhythm, making it more difficult for the brain to power down at night. Encourage a “digital sunset” by powering down devices at least 60 minutes before lights out. Swap out evening scrolling for reading, puzzles or family conversations. A consistent bedtime routine helps regulate their internal clock, which can improve mood, concentration and immune function.

5. Foster real‑world connections

Encourage adolescents to engage in extracurricular activities or prioritize screen‑free playdates and family outings. When teens experience the joy of in‑person interaction, they’re less likely to chase validation through likes and comments. Shared activities create memories that no algorithm can replicate.

6. Lead by example with digital wellness

Kids mirror what they see. Model balanced use for them by silencing notifications during family time and keeping phones out of bedrooms. Share your own strategies, like using apps that track screen time or setting your phone to airplane mode after 8 p.m., so they understand that healthy boundaries are for everyone.

7. Teach digital literacy and critical thinking

“Helping your children become social media savvy is essential for their mental health,” said DellaVecchia. “When adolescents understand how social media algorithms prioritize content, recognize clickbait and protect their data privacy, they’re less likely to feel overwhelmed or manipulated by constant feeds.” 

Talk through questions like, “Who created this post?” and “Why do you think it’s appearing in your recommendations?” Together, adjust privacy settings, learn to recognize sponsored content and verify sources. These practices foster emotional resilience, reducing anxiety and impulsive comparisons so teens can engage thoughtfully rather than reactively. 

By blending structure, conversation and empathy, parents and caregivers can guide their children toward positive, balanced social media habits and empower them to navigate the digital world with confidence.

Learn more about behavioral and mental health care at Inspira.