Between social media, endless notifications, and addictive gaming apps, it’s far too easy for kids to get trapped in a cycle of non-stop scrolling.
Of course, you can’t take their devices off them entirely — well, you could, but it likely wouldn’t go down well and probably isn’t the answer anyway — but you can encourage them to form healthier habits with technology and try to enforce some limitations here and there. The truth is, no matter how great they think what’s happening online might be, they’ll be much happier and healthier if they can detach themselves from their phones and tablets and focus on the real world happening all around them sometimes. Here’s how to encourage a more balanced relationship with tech in your kids — it’ll take time and effort, but it’s worth it for both of you.
1. Set screen time limits together.
Rather than just laying down the law, try involving your child in deciding on reasonable screen time boundaries. You could agree on certain “tech-free” times, like no screens at dinner, or set limits for certain apps. When they’re part of setting the rules, it feels less like control and more like teamwork. It also gives you a chance to explain why it’s important to have balance in their day, and they’ll be more likely to stick to the plan.
2. Encourage activities that don’t involve screens.
A lot of the time, scrolling fills a gap — boredom, stress, or just not knowing what else to do. That’s where hobbies come in. Whether it’s drawing, riding bikes, or reading, helping them find things they enjoy that don’t rely on a screen can help them focus on something more rewarding. It might take some trial and error to figure out what clicks, but it’s totally worth it when they start finding joy in offline activities.
3. Lead by example with your own screen habits.
It’s no secret that kids pick up a lot from what they see. If they’re always seeing you on your phone, they might think that’s the norm. So, make sure you’re setting a good example. Try things like reading a book, going for a walk, or enjoying a screen-free meal. When you lead the way, they’ll start seeing how fun and rewarding life can be without being glued to a device all the time.
4. Create device-free zones at home.
Think about setting up areas in your home where devices are off-limits — like at the dining table or in the bedroom. These “tech-free zones” give everyone a chance to enjoy real, quality time together, and help your child wind down before bed. Having clear rules about where devices can and can’t be used makes the environment feel healthier and encourages everyone to unplug when it counts.
5. Use apps that encourage mindful screen time.
Here’s a twist: technology can actually help with managing screen time. Apps like Screen Time or Google Family Link let you keep track of how much time your child is spending on their devices, while also teaching them the importance of moderation. These apps can give gentle reminders without you needing to step in every five minutes. Plus, they help your child realise how much time they’re actually spending online, which encourages them to be more mindful of their usage.
6. Have open conversations about social media’s impact on their mental and emotional health.
It’s important to have open conversations about how social media can impact their mood, sleep, and focus. Discuss how apps are designed to be addictive and how taking breaks can actually help clear their mind. The more they understand the effects of endless scrolling, the more likely they are to make informed choices about their online habits.
7. Plan tech-free family activities.
Source: Unsplash Plan outings or evenings where screens are nowhere to be found — think hikes, cooking together, or a good old-fashioned board game night. These activities not only give everyone a chance to enjoy each other’s company but also create lasting memories without any devices in sight. It’s all about reinforcing that fun doesn’t need a screen to happen.
8. Help them manage notifications.
Constant pings and alerts are like an automatic invitation for kids to check their phones every minute. You can help by sitting down with them to adjust their notification settings. Muting unnecessary alerts will drastically reduce the temptation to pick up their phone every time it dings. When they can control the flow of notifications, they start to feel more in charge of their device, rather than the other way around.
9. Talk about how screens can mess with their sleep.
Let your child know how too much screen time, especially before bed, can mess with their sleep. The blue light from screens messes with their body’s ability to produce melatonin, which helps them sleep. A simple “no screens an hour before bed” rule can work wonders, especially if you pair it with relaxing alternatives like reading or listening to music. It’s a great way to help them wind down naturally.
10. Make unplugging a positive experience.
Instead of making it feel like a punishment, talk about the perks of unplugging. Show them how it opens up time for their hobbies, boosts their focus, and even helps reduce stress. When they start seeing unplugging as a chance to reset rather than a restriction, they’ll be more likely to embrace it. Make it rewarding by praising their efforts and celebrating their success.
11. Try digital detox days.
Every now and then, encourage your child to completely disconnect from screens for a day or even just an afternoon. Use that time to enjoy a family outing or let them explore a new hobby or project. Digital detoxes are a great way to help reset their habits and show them how much they can accomplish without being distracted by their devices.
12. Teach them to question what they’re scrolling for.
Ask your child to think about what they’re really looking for when they scroll — is it entertainment, connection, or just a way to kill time? Helping them reflect on their habits can make them more aware of how they’re spending their time. When they start to ask themselves if what they’re scrolling through is actually worth it, they’ll be more likely to put the phone down and do something else.
13. Remind them to take breaks from screens.
Help your child build the habit of taking short breaks from their screens throughout the day. Suggest things like going for a walk, doing some stretches, or simply gazing out the window for a few minutes. These little pauses help prevent burnout and make screen time feel more balanced and less overwhelming.
14. Celebrate small victories.
When your child takes a step in the right direction — whether it’s limiting their screen time or picking up a book instead of their phone — celebrate it! Positive reinforcement encourages them to keep making those good choices without feeling pressured. Even just a simple “Well done for stepping away from your screen and trying something new” can really motivate them to continue.
