17 Tips to Reduce Screen Time (Checklist Printable for Kids)

Limit your child’s screen time: 17 helpful tips and activities to help you reduce the time spent on devices and 3 FREE printables (Screen Time Checklist, Screen Time Tracker, and Screen-Free Time Inspiration List)

In the last few years, the landscape of screen usage for kids has changed dramatically. What was once limited to a few hours of television after school has now expanded into a constant stream of digital interactions.

Screens have become an integral part of education, with online learning platforms and educational apps becoming commonplace.

Social media has grown exponentially, offering new ways for kids to connect and communicate. The variety of devices—from cell phones to tablets to video games—has increased, and children own these devices at younger ages than ever.

While embracing digital technology has undeniable benefits, such as enhanced learning opportunities and creative outlets, there are also clear drawbacks.

The easy access and appeal of screens can lead to overuse, impacting children’s physical and mental well-being. Balancing the positives with mindful screen usage is crucial for fostering a healthy relationship with technology.

Benefits of Digital Usage

While concerns about screen time often take center stage, it’s important to acknowledge the positive effects that digital usage can have on kids.

Digital media offers a wealth of educational content that can engage children and support learning and skill development. The benefits of digital usages include:

• Access to educational content that can support learning and skill development in engaging ways (From interactive games that enhance problem-solving abilities to apps that build literacy and language skills, the right kind of screen time can be a valuable tool in a child’s growth).
• Development of technology skills necessary for the modern world.
• Access to creative tools for making art, music, and videos.
• Support for children with diverse learning needs through tailored apps and programs.
• Additional opportunities for social connection with peers, friends and family (but they should not replace real, face-to-face interaction!)
• Exposure to positive role models and inspirational figures.
• Exposure to diverse cultures and perspectives.

The Negative Side: Impact of Too Much Screen Time for Kids

As digital devices become more embedded in our daily lives, it’s easy for screen time to gradually increase beyond what is healthy for children.

While screens offer some benefits, research shows that too much screen time has clear negative effects: 

• Reduced sleep quality and duration.
• Increased risk of overweight and obesity due to sedentary behavior.
• Poor posture and related physical discomfort or pain.
• Reduced attention span and difficulty focusing.
• Decreased academic performance.
• Increased risk of developing anxiety and depression.
• Social isolation and decreased face-to-face interactions.
• It may affect social skills and communication abilities due to fewer real-life interactions.
• Increased risk of exposure to inappropriate content or online dangers.
• Linked to aggression or conduct disorders.
• Reduced physical activity and playtime.
• Reduced time spent on creative or imaginative play.
• Negative effects on cognitive development.
• Potential negative impact on family relationships and communication.
• Reduced ability to manage emotions and cope with stress.
• Interference with developing a healthy balance between online and offline life.

17 Tips & Activities for Reducing Kids’ Screen Time

Managing screen time can be a challenge in today’s digital world, but it’s important for supporting your child’s well-being. Whether it’s setting boundaries or encouraging alternative activities, there are many effective strategies parents and educators can use to help kids spend less time in front of screens:

1. Set clear screen time limits and stick to them.
   Establishing consistent rules about screen usage helps children understand boundaries and develop healthy habits.
   You may need to adapt screen time rules to different times of the year. During the school year, kids have more scheduled activities and school routines in their daily lives. However, during summer break or holidays, there is more free time and fewer structured activities. While it makes sense to allow a bit of extra time on their devices, it’s easy for screen usage to spiral out of control during summer days if not carefully managed.
2. Designate screen-free zones in the house, like bedrooms and the dining area.
   Creating specific areas where screens are not allowed helps reinforce the importance of real-life interactions and ensures that certain spaces are associated with relaxation, family time, and sleep rather than screen usage.
3. Establish a consistent screen-free time before bed to improve sleep.
   Reducing screen time in the evening can help children wind down and enjoy better sleep quality.
4. Be a role model by limiting your own screen time. Managing screen time can be just as challenging for adults as for kids. Don’t underestimate your role in your kid’s screen habits. Children often mirror the behavior of adults, so demonstrating balanced screen use will positively influence their habits.
5. Use apps or tools to monitor and control screen usage.
   When it comes to managing your kid’s screen time, there are several popular tools that parents can rely on to help monitor and control their children’s digital usage. Examples of popular apps include, Apple Screen Time (iOS), widely used by parents with Apple devices due to its integration into iPhones and iPads, Google Family Link (Android), and Microsoft Family Safety, which manages screen time across Windows, Android, and Xbox devices.
   These tools help parents track and manage overall screen time and provide insights into how devices are used to help them make informed decisions about setting limits.
6. Set up parental controls on devices to limit access during certain times.
   Parental controls can restrict device access during particular times, such as bedtime or during homework, and help manage when and how much screen time children have.
7. Educate kids about the importance of balancing screen time with other activities.
   Open discussions about the pros and cons of screen use can help children make informed decisions. Discuss the effects of excessive screen time on health and wellbeing.
8. Create a school debate activity
   Divide students into two groups to discuss and defend the positive and negative effects of digital usage.
9. Offer alternatives to screen time.
   Offer alternatives to electronic devices by providing activities that can capture their interest. You can’t expect them to spend less time on screens unless there are appealing options that can hold their attention.
   Explore your kid’s hobbies and interests and help them create a schedule that includes board games, cooking together, reading, drawing, sports or physical activities, and creative play such as building with blocks or crafting.
   Screen-free printable activity: At the end of this article, you can download a screen-free activities inspiration list in pdf format and a blank version for you and your kids to fill in.
10. Encourage social interactions with friends in person rather than online.
    Fostering real-life social connections helps develop essential social skills and reduces screen dependency.
11. Offer rewards for meeting screen time goals.
    Positive reinforcement can motivate children to adhere to screen time limits and make healthy choices.

12. Use screen time as a reward for completing chores or homework.
    Linking screen time to the need to complete chores or homework can teach children time management and reinforce the value of work before play.
    Printable Screen Time Rules checklist: At the end of this article, you can download a free printable “Before Screen Time Checklist” and a blank version to choose your preferred activities and daily tasks before kids can access their devices. 
13. Limit background TV and screen time while doing other activities.
    Research suggests that exposure to background TV decreases parent-child interaction and distracts kids from ongoing activities.
14. Introduce screen-free days or hours as a family challenge.
    Making screen-free time a fun and collaborative effort can motivate everyone to participate and enjoy time away from devices.

15. Screen Time Tracker (Color Your Day) Screen Time Awareness Activity (PDF download at the end of this post).
    If your child spends too much time on the computer, this Screen Time Tracker will help them recognize it. Have them clock their activities over a 24-hour period, assigning times to different activities of the day and color-coding each one. This visual representation can help them see their screen time use versus other activities.
16. Engage in a non-judgmental, open discussion with your child to explore the reasons behind their excessive screen time, such as boredom, social pressure, a need for relaxation, escaping from stress, or seeking entertainment. Understanding these reasons can help you tailor your approach to managing screen time more effectively, addressing the specific needs and motivations.

17. Getting Used to Stopping (Activity for kids going through a lot of screen time).
    For some kids who spend many hours on the computer, stopping screen time can be stressful. The following activity is designed to help them feel more at ease with the sensations in their mind and body during this transition.
    Instead of abruptly reducing screen time, try helping them get used to the feeling of leaving the computer. Set a timer, and after 10 minutes of screen time, take a 5-minute break. They can take that time to walk around the house, drink a glass of milk, or chat with somebody at home. Repeat this for as long as the screen session would have lasted otherwise and for several days. This activity helps your kid get used to the discomfort of stopping their screen time. You can then start extending the length of the break times. 
    Make sure that you have enlisted many alternative activities for those extended breaks (Check out our Inspiration No Screen Activity List- printable pdf). 

Other Behavior Resources

• 14 Tips on How to Get Kids to Do Chores (Printable)
• 7 Reasons Why Kids Should Have Chores (+ Chore Chart)
• Best TEEN Behavior Contracts (Examples & Templates)
• 101 Reward Ideas for Kids (PDF)
• How to Use a Reward System Effectively
• Family Rules: Why & How