How to Give Your Kids a Digital Detox

Screens of all kinds — from smartphones to televisions — can negatively impact how kids (or anyone) enjoy real-world activities. On top of that, social media use is linked to stress, depression and other mental health issues. So as your family navigates the new year, you may want to implement a digital detox (or at least a bit of a cut back) at home.
“Moderation is often the best rule for life, and it’s no different when it comes to screens,” says Jean Twenge, a psychology professor and author of “iGen,” a book about younger generations growing up in the smartphone era.
Of course, we now know that too much screen time can take a toll on mental health, depriving kids of sleep and more productive tasks.
“My No. 1 piece of advice is no phones in the bedroom overnight — for adults and teens,” Twenge says. “Have a charging station outside the bedroom.”
If you feel the balance is off in your home regarding real-world activities or digital ones, maybe it’s time to try a family a detox. Here are tips to get your started:

How to Give Your Kids a Digital Detox

1. Turn it into a challenge.

A challenge can keep everyone motivated – and your kids probably aren’t the only ones who need help unplugging. With your family, pick a few digital detox goals and write them down to make them official. You can even build in rewards: For example, have everyone log their screen time report at the end of the week, and let the family member with the biggest improvement choose dinner.

2. Turn off push notifications.

Encourage your kids to make a list of what they actually need to know about right away, then turn off push notifications for everything else. The goal is to use their device intentionally, instead of letting every minor alert interrupt real-world activities.

3. Schedule technology-free hours.

Start with just an hour every day, whether that’s morning, noon or night. After a week, tack on another 30 minutes, or set up a second “digital detox” timeframe. (Nights are especially beneficial: Limiting screen use before bed helps with sleep!)

4. Establish no-tech activities.

Make a pact to leave screens behind (or at the very least, keep them dark and silent) for certain activities. For example, promise to avoid phones when socializing with family or friends, enjoying a meal, or spending time in nature.

5. Create digital detox zones at home.

Maybe there are no screens allowed at the kitchen table, or on the couch, or in bedrooms. Be consistent about this, and your kids will start to associate the space with real relaxation.

6. Plan ahead for screen-free family fun.

Sometimes the best way to break a habit is to replace it with a new one. If you’ve carved out digital detox times at home, plan family activities to fill them, like a puzzle hour, game night or cooking together.

7. Brainstorm replacement activities.

At first, your kids might feel at a loss without their screen, even for just a few minutes. So before kicking off a digital detox, have them create a short list of some tech-free activities that they enjoy doing on their own, like going for a walk, doing yoga or reading a book.

8. Focus on detoxing from social media or certain apps.

If your older kids find that they usually feel worse after scrolling through Instagram, or stay up way too late playing Fortnite, set time limits for it. (There are apps available to track usage – but pen and paper work too!)

9. Keep screens out of sight.

Researchers say that even having a phone in the same space can chip away at our concentration – it’s known as “the iPhone effect.” So make your kids’s digital detox easier by choosing an out-of-sight drawer, bin or cabinet to store technology when not in use.

10. Switch to analog.

Do your kids enjoy reading? Studies show that it’s easier to relax and focus when reading a printed book, newspaper or magazine instead of an electronic version. Does your teen use their phone to keep track of time? Try an old-fashioned alarm clock and watch instead, and they’ll automatically cut down on how often they check their phone. Small changes add up!

Sure, it may not be realistic for your entire family to lock their screens away for a week-long digital detox, or even 24 hours. But even a few of these mini digital detox techniques will help your kids and family create a healthier relationship with technology – and you can build from there.

How to Give Your Kids a Digital Detox

That constant pull of our devices; what on earth would we do without them? Maybe YOU can handle it (can you?) ... but what about your child?