In this guide
A family with no screens at all does not exist, and it is not the goal. A plan that protects sleep, movement and time together and fits your day matters more. The rules apply to everyone, including adults.
A family plan in four steps
- Decide screen free zones, for example the dinner table and bedrooms.
- Decide screen free times, for example homework, meals and at least an hour before bed.
- Charge devices overnight outside the child’s room.
- Agree on a one screen at a time rule.
What to do instead of screens
After school take a walk or play outside before a device goes on. Boredom is fine, because play and imagination grow from it. Watch together and talk about the content, especially with younger children. Build a calmer evening ritual: a bath, a book, a chat.
Adult example and emotions
Children copy what they see. If you also escape to your phone when tired, the rule works poorly. When a child escapes into a screen because things are hard, first ask how they feel, and only then set the limit.
For the youngest children, see guidance from professional bodies on screens, movement and sleep in the early years. If changes in behaviour, sleep or school are marked, talk to a paediatrician.
Keep the plan short and visible: write it on paper and put it on the fridge. Once a month sit down as a family, look at what worked and what needs changing. Rules that children help create are easier to follow.
Sources: HealthyChildren.org (AAP) WHO.
Common questions
How many minutes of screen time is enough?
There is no single number for everyone. For younger children check paediatric and WHO guidance, and for all ages make sure sleep, movement and family time remain.
What if my child rejects the rules?
Involve them in making the plan, stay consistent and follow the same rules yourself.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
