Get your children off the screen: Set clear limits, lead by example, use screen time as reward

Set clear boundaries and screen time limits

Creating a structure around screen time helps children understand when and how much they can use devices. Set clear limits to ensure that your child is also getting enough time to do homework, engage in outdoor play, and family time.

• Create a schedule: Set specific times during the day when screen time is allowed, such as after homework. The American Academy of Paediatrics recommends no more than 1–2 hours per day of screen time for younger children.

• Use a timer: Children often need a reminder to transition from the world of screen or the real world. Setting a timer can help them in a gentle way.

• Have tech-free zones: Designate areas of the house, like the dining room or bedrooms, as tech-free zones to encourage conversation and other non-digital activities.

Offer fun alternatives to screen time

Many children turn to screens out of boredom. So make sure there are enough activities in and outside home to stimulate them.

• Encourage outdoor play: Physical activities, such as cycling, ball games, and nature walks, keep children active and reduce screen time.

• Provide craft and art supplies: Stock up on art supplies or building sets like LEGO to encourage creative play.

• Involve them in cooking: Inviting kids to help in the kitchen not only keeps them off screens but teaches valuable life skills.

• Sign up for extracurriculars: Activities like sports, dance, and art classes offer social and learning opportunities away from screens.

Children are constantly watching and learning from you. If they see you constantly on your phone or watching TV, they are more likely to mirror that behaviour.

• Limit your own screen time: Be mindful of your screen habits. Studies show that parents’ screen time habits greatly influence their children’s screen use.

• Involve the family in offline activities: Plan family game nights or outings, such as hiking or museum visits that don’t involve screens.

• Participate in their interests: Show interest in offline activities your child enjoys, like reading together, which also strengthens family bonds.

Create a balanced routine

Children benefit from routine. A daily schedule that balances school, chores, and physical activities naturally limits screen time and gives structure.

• Designate screen-free activities: Include time for outdoor play, reading, and family time to provide options beyond screens.

• Incorporate breaks: Schedule breaks for children using screens for learning to prevent prolonged exposure.

• Plan family rituals: Activities like after-dinner walks or weekend adventures reinforce that fun can happen without screens.

Making screen time something that’s earned through good behaviour or completing chores shifts the focus away from screens as a daily necessity to a privilege.

• Create a reward system: Offer screen time as a reward for tasks like completing homework or household chores.

• Set screen-free goals: Encourage your child to reach goals, such as reading for 30 minutes, to earn screen time.

• Praise non-screen achievements: Reinforce positive behaviour by praising accomplishments in non-screen activities.

Encourage social interaction

Excessive screen time can replace valuable in-person interactions. Encourage your child to spend time with family and peers to build social skills.

• Arrange playdates: Encourage your child to spend time with friends through group activities like park visits or board games.

• Plan family outings: Activities like camping or playing sports together encourage teamwork and bonding.

• Organise group games: Invite families over for a game night or outdoor fun like scavenger hunts.

Not all screen time is created equal. Guide children toward educational or physically engaging content.

• Educational apps: Encourage apps or websites that support learning, like reading or math skills.

• Active video games: Steer them toward movement-based games like dance or virtual sports to keep them active.

• Limit passive screen time: Set limits on purely passive activities like watching TV to promote more engaging screen use.

As children grow, it’s essential to explain why screen limits exist and how they benefit health and well-being.

• Explain the risks: Talk about the impact of too much screen time, like poor sleep or reduced focus.

• Promote a balanced life: Emphasise benefits of varied activities like outdoor play and creative hobbies.

• Encourage self-regulation: Teach older children to reflect on their screen use and balance it with other activities.

Most devices come with built-in tools for setting limits and monitoring screen usage. Use these to manage screen time and set healthy boundaries.

• Set app or device limits: Use parental controls to restrict the time on certain apps or devices.

• Monitor usage: Track screen time to identify patterns that may need adjustment.

• Schedule downtime: Program devices to shut off during specific times, like homework hours or bedtime.

Reducing screen time doesn’t happen overnight. It takes patience, persistence, and consistency to establish new habits.

• Stick to the rules: Consistent boundaries help children adjust to new routines.

• Be flexible when needed: Allow special occasions for screen time, like movie nights, without letting it become the norm.

• Celebrate progress: Acknowledge your child’s success in non-screen activities with praise, building enthusiasm for screen-free time.