Autism and Screen Time: Benefits

In today’s fast-paced, technology-reliant world, screens are everywhere. It seems wherever you go, you’re never very far from an Internet-connected device.

For many autistic individuals, screens can be a wonderful tool for self-regulation. However, many loved ones of autistic individuals may express concerns over whether so much screen time is healthy.

Quick Summary

• Screen time can support self-regulation for many autistic people by offering predictable, soothing input and a way to decompress.

• Some apps and games can provide calming sensory stimulation (visual patterns, controllable movement, or repetitive play).

• Screens can help with executive functioning, including planning, time estimation, task breakdown, and follow-through.

• Digital tools can make self-care more doable by adding reminders, structure, and rewards for completing daily tasks.

• Online communication and interest-based communities can reduce common social barriers and increase connection and belonging.

This two-part blog post will explore the relationship between autism and screen time and address the benefits of screen time for autistic individuals. I will also discuss common screen time risks and concerns, and how autistic individuals and their loved ones can navigate these concerns effectively.

For now, let’s explore the positive relationship between autism and screen time, as well as the benefits of screen time.

Autism and Self-Regulation and Stimulation

Many autistic individuals report that screen time helps them self-regulate. Screens can be a useful tool for autistic individuals to decompress after spending time in a world that was not built with their sensory profile or communication style in mind. When I am feeling like I need to recharge, there is nothing more calming than watching a comforting show or researching something online related to my special interests. 

Screen time can also be an easy stimulation fix for many autistic individuals. For example, many autistic individuals find the lights and patterns associated with video games stimulating as well as relaxing. Entire apps have been developed for the purpose of providing calming sensory experiences! Apps such as Fluidity HD (iOS) and Miracle Modus (iOS) provide fun and calming visuals that users can control.

Screen Time Benefits for Executive Functioning

When used effectively, screens can be a helpful tool for supporting executive functioning. Apps such as Goblin Tools (iOS, Android) can help autistic individuals who may have trouble planning activities with multiple steps or who may struggle with estimating how long certain tasks take to complete.

I have personally used Goblin Tools to help me have difficult conversations with other people by using the app’s formulizer feature. I have been told I don’t always know how to ask for what I need from others in a way that doesn’t put them off, and my social impulsivity (thanks to my ADHD) can sometimes result in me saying snarky things without thinking them through. Thanks to the formulizer feature, I can organize my thoughts so I can articulate them to others in a way they will better understand.

Self-care apps such as Finch (iOS, Android) can help autistic individuals turn mundane self-care tasks into a game. The app gives users a virtual pet to care for. In the app, you can set self-care goals for yourself (such as remembering to shower, drink water, and take deep breaths) to earn stones to buy clothes and furniture for the pet (including neat items such as neurodiversity acceptance flags and t-shirts!)

A close friend of mine introduced me to the Finch app when I was experiencing a serious period of burnout at work. Although the answer to that burnout was to ultimately leave my job, caring for my Finch gave me a much-needed daily dopamine boost during a very unhappy and stressful time. I also found the journaling prompts and grounding exercises in the app’s first-aid kit very helpful in managing my meltdowns.

Many autistic individuals struggle with time blindness or prefer to use a focus timer when studying. Many phones come with a timer feature that is part of the phone’s clock app, and those work just fine. However, some individuals may want something similar to Finch where there is a reward for using the timers. Others may want something specific to the Pomodoro technique, which encourages you to work for “just” 20 minutes and then reward yourself with a 10-minute break. Whatever your needs, there is an app for that!

Autism and Screen Time: Finding a Sense of Community

For many autistic individuals, screens are an invaluable tool when it comes to leveling the playing field of communication. When communicating by video chat or text message, there is no expectation to make “perfect” eye contact. For autistic individuals who struggle with talking, they have options for communication available to them in the form of texts, emails, gifs, emojis, and even memes!

Screens also give us access to power dynamics and social capital that may not be otherwise accessible to us in the outside world. As a teenager, I was an administrator of an online message board. I was not popular in high school, and therefore most leadership roles on campus remained out of reach for me.

Administering an online message board gave me the chance to learn valuable skills such as fairly regulating conflicts between members and collaborating with other administrators on fun virtual events that we hosted for our members.

Thanks to the power of the Internet, we as autistic individuals have also been gifted with chances to connect with others about our special interests that may not have been available to us before. Many autistic individuals gravitate towards video games as a special interest. Through gaming platforms such as Twitch and Steam, these individuals have found communities that may not have been previously accessible to them. 

Growing up, I wanted to do little else other than talk about reality TV talent competitions such as American Idol. In my blog post about info dumping, I highlight the important role online message boards have played in helping me find a community with like-minded people. This was invaluable for me to have, especially since I didn’t know very many people in my day-to-day life who loved reality talent competitions as much as I do!

The Future of Employment and Education

As we saw during the COVID-19 pandemic, many jobs are shifting toward a more permanent virtual work model. Many autistic individuals used this societal shift to their advantage.

I have found that working virtually from the comfort of my home equalizes the social dynamics for me in ways that in-office work does not. In virtual meetings, no one seems to know exactly where to look on camera. Therefore, I don’t have to overthink whether the amount of eye contact I’m making on camera is the “right” amount the way I would in a face-to-face interaction.

People who have trouble learning in a classroom environment also benefit immensely from screens. Learning in an online environment can provide opportunities for autistic individuals who struggle with anxiety when participating in a classroom environment.

Throughout school, I struggled with confidently participating in class. I felt like I was constantly embarrassing myself by saying the wrong things any time I spoke during class discussions. This was something I experienced until the day I finished my master’s degree.

I always noticed a major difference in my capacity to contribute to class discussions during my online classes. In online discussion boards, the discussions are often more intensely monitored than they would be in an in-person setting. In an online classroom discussion, the conversation is also not happening in real-time, so I have more time to construct thoughtful responses.

Final Thoughts on Autism and Screen Time Benefits

We live in a world where, thanks to technology, we have a wealth of resources instantly available to us at our fingertips. Autistic individuals in particular now have access to self-regulation tools as well as social opportunities that did not previously exist for us.

Continue on to part two of this blog post series, where I will explore common screen time risks and how autistic individuals and their loved ones can navigate these risks and concerns to better benefit from all the wonderful ways screens can add to one's quality of life.

Key Takeaways

• Screen time isn’t automatically “good” or “bad”—it’s most helpful when it supports a specific need (regulation, connection, learning, or task support).

• Autistic people may benefit from screens because many digital environments allow more control over sensory and social demands.

• Apps can reduce friction with executive functioning challenges by helping with planning, sequencing, and time management.

• Online communities can provide meaningful social connection, especially when they’re built around shared interests.

• The goal is to use screens intentionally, in ways that support quality of life and reduce stress.

FAQs About Autism and Screen Time

Can screen time be a form of self-regulation for autistic people?

Yes. Many autistic people use screens to calm their nervous system, shift out of overload, or recover after high-demand environments. Predictability, preferred content, and the ability to control volume/brightness/pacing can make screens especially regulating.

How can screens support executive functioning?

Screens can externalize executive functioning: breaking tasks into steps, setting reminders, estimating time, and tracking progress. This can reduce the cognitive load of planning and remembering, especially when tasks have multiple steps.

Does online communication “count” as real social connection?

Yes. Texting, video calls, discussion boards, and interest-based communities can be authentic ways to connect. Many autistic people find these formats easier because they reduce pressure around eye contact, timing, and rapid back-and-forth conversation.

What are signs that screen time is helping rather than hurting?

Screen time is more likely to be helpful when the person is generally able to:

• transition off screens without intense distress (most of the time)

• keep up with basic needs (sleep, meals, hygiene, responsibilities)

• use screens for specific goals (regulation, learning, connection) rather than feeling “stuck”

How can families talk about screen time without constant conflict?

Start by identifying what the screen time is doing for the autistic person (regulation, stimulation, escape, connection, structure). It’s often easier to collaborate on boundaries when everyone agrees on the underlying need and looks for ways to meet that need consistently.

About the Author

Becky Moody, best known by her stage name Alaizabel Cray, is a neurodivergent actress, dancer, and writer residing in Denver, Colorado with her husband and two cats. Her work and social media pages can be found at https://linktr.ee/alaizabelcray.