The average teen spends 3.5 to 5 hours a day on social media — already past the point where research shows depression and anxiety risk doubles. Between 5% and 20% of adolescents now meet clinical criteria for addiction, with girls aged 11–15 among the most vulnerable. The harm is real, but so is the solution. Phones out of bedrooms, open family conversations, and intentional screen habits can meaningfully shift outcomes. The conversation starts at home.