Modern family life often means screens are everywhere—popping up on kitchen counters, lurking in bedrooms, glowing at the dinner table.
If you’ve ever pried a tablet out of your child’s hands like it was the Holy Grail, you already know: screen time is the new broccoli—kids want heaps, parents want limits, and no one leaves the table happy.
Here’s how to cut down the screen time without locking yourself in the bathroom for a moment of peace.
Know the Enemy (and Your Allies)
Before mounting a campaign against screens, get clear on what you’re actually dealing with. Not all screen time is created equal.
The American Academy of Pediatrics points out that FaceTiming Grandma isn’t quite the same as six hours of endless slime videos.
Take stock of your child’s routine. Are they watching cartoons after a long day at school, or sneaking their phone under the covers at midnight?
Pinpointing when and why your kids turn to screens will help you spot patterns—and maybe even reveal some easy wins.
Model the Behaviour You Want to See
Easier said than done, but your child is watching you, even when you’re just checking your work email (or scrolling through dog memes).
If you’re glued to your phone, it’s a tough sell convincing your mini-me to abandon theirs.
Try creating device-free zones or times for the whole family, like dinner or the hour before bed.
If you need a little help, apps like Forest make staying off your phone a competitive family sport. Plus, nothing says “I’m trying” like your teenager catching you sneaking a peek at TikTok during a device-free hour.
Set Clear Expectations and Consistent Limits
Wishy-washy rules are the digital age’s best friend. Sit down (ideally when everyone’s not already grumpy about lost screen time) and decide what feels fair.
Be specific. “Less screen time” means nothing to a kid who measures hours in Minecraft levels.
Research from Journal of Experimental Social Psychology shows that clear, consistent rules are much more likely to stick. Write them down, stick them on the fridge, or turn them into a family contract.
If you’re feeling ambitious, let the kids help set the limits—they’re more likely to respect rules they helped shape.
Make it Harder to Mindlessly Plug In
The path of least resistance is paved with YouTube recommendations.
Make screen access something that takes a bit of effort. Move tablets and phones out of bedrooms. Store devices in a central spot that’s not too comfy—think charging station in the kitchen, not under their pillow.
If your child’s device unlock code is easier to guess than your birthday, change it up.
And if you really want to test your resolve, try parental controls from Apple’s Screen Time or Google Family Link. The tech isn’t perfect, but it adds just enough friction to make a difference.
Swap Screens for Something (Almost) as Fun
The only thing more appealing than a glowing rectangle is something even more entertaining.
Before you yank away the iPad, have a few alternatives at the ready. Board games, art supplies, Lego, or a fort-building kit can work wonders.
Not every child is going to leap at the chance to play Scrabble with Mum, but you might be surprised what happens when you pull out messy crafts or announce an impromptu dance-off.
And if the weather’s decent, sometimes just tossing everyone in the garden with a ball is enough to break the spell.
Lean on Routines to Fill the Gaps
Screens often sneak in during transitions—those messy moments between school and dinner, or just before bed.
Building gentle routines can help nudge your kids toward other activities. “After school, we unpack bags, have a snack, and play outside for 20 minutes before any screens go on.”
Routines aren’t glamorous, but they’re brilliantly sneaky. The more you repeat the pattern, the less your child thinks to ask for a device.
Suddenly, your home starts to feel like less of a tech support centre and more like, well, home.
Use Technology to Fight Technology
Parental controls aren’t just for the overcautious. They’re a tired parent’s best mate.
Timers, app-specific limits, and apps like OurPact let you set boundaries without endless arguments.
The device simply shuts off, and the tablet becomes as useful as a dinner plate.
Kids aren’t daft—they’ll find workarounds if you don’t keep one step ahead.
But the combination of boundaries and a bit of tech muscle can keep things manageable, at least until your eldest figures out your password… again.
Talk About Why, Not Just How
Kids ask for logic, even if you’re convinced their only goal is to break your spirit. Have an honest chat about why you’re dialling back the screen time.
Share the research: excessive screen use links to sleep issues, social problems, and mental health challenges.
Keep it age-appropriate—no need for a PowerPoint presentation. Use stories, examples, or even news headlines if your child is older.
When children see you’re not just wielding your parental power for kicks, they’re much more likely to cooperate.
Reward Progress, Not Perfection
No one’s expecting a clean break. Habits formed over years rarely vanish in a week, and some days will be better than others. Celebrate every little win.
An evening spent reading or playing cards instead of watching TV? That’s a victory. Mark it with a special dessert or a badge on a family chart.
Positive reinforcement works wonders, especially for younger kids. And when you catch your child choosing a book or toy over a screen on their own?
That’s basically winning the parenting lottery.
Keep Your Sense of Humour (and Your Sanity)
There will be meltdowns, grumbles, and possibly a few Oscar-worthy performances about the tragedy of missing “just one more episode.”
Remind yourself: you’re raising a future adult, not a screen-zombie.
Laugh about the rough patches whenever you can. Let your kids see you’re not the fun police—you’re just someone who loves them enough to fight the good fight.
And if you occasionally bribe them with ice cream to keep the peace, well, welcome to the club.
The Family Screen Reset
Breaking the screen time habit isn’t about going full Amish overnight. It’s about small shifts: setting limits, creating new routines, and treating each success like the minor miracle it is.
Some days your home will look like a tech-free oasis. Other days, it’ll look suspiciously like a Game Boy commercial.
That’s okay.
What matters is you’re showing up, trying, and teaching your kids the art of balance.
And when you finally see them inventing their own fun—or just sitting quietly with a book—you’ll know all the effort, and the occasional eye roll, was worth it.
