Digital Detox for Families: Resetting Screen Time
Digital Detox for Families: Resetting Screen Time
As summer winds down and the school year is officially in full swing, it’s the perfect time for families to reassess their screen time habits. Long summer days often come with extended hours in front of tablets, phones, and televisions. While screen time isn’t inherently harmful, overexposure—especially among children and teens—can interfere with sleep, physical activity, and mental well-being. A digital detox before school starts can help establish healthier routines and foster more mindful tech habits for the whole family.The American Academy of Pediatrics recommends that children aged 6 and older have consistent limits on the time spent using media and the types of media they consume.[1] Too much screen time has been associated with poor sleep, behavioral issues, and lower academic performance. In adults, excessive screen use can lead to increased stress, disrupted sleep cycles, and reduced physical activity.[2] A digital detox isn’t about eliminating screens entirely—it’s about finding balance. Resetting your family’s relationship with technology can improve focus, foster stronger relationships, and encourage healthier lifestyle choices. Here are a few benefits of reducing screen time:
1. Better Sleep: Exposure to blue light from screens in the evening suppresses melatonin production, delaying sleep onset and reducing sleep quality.[3] Replacing nighttime screen use with reading, quiet conversation, or meditation can help everyone in the household sleep better.
2. Improved Mental Health: Reducing screen time can lower levels of anxiety and depression in children and teens. One study found that adolescents who spent less time on screens reported higher levels of well-being and more positive social interactions.
3. More Physical Activity: Less time on screens often means more time for movement—whether it’s an evening walk, a weekend bike ride, or spontaneous backyard play. Encouraging outdoor activities helps improve cardiovascular health, strength, and mood.[4]
To set clear boundaries around screen time, start by discussing screen time limits with your family. Set specific rules like “no screens after 8 p.m.” or “tech-free dinners.” Encourage kids to be part of the conversation so they understand the benefits and feel invested in the process. You can also designate screen-free spaces to keep devices out of bedrooms, the dining room, and family gathering spaces. These boundaries help reinforce habits and provide opportunities for meaningful, distraction-free connection. Additionally, you can create a family tech schedule and map out time for educational use, entertainment, and screen-free activities. Use a visual chart for younger kids to help them understand when and where screen time is allowed.
It’s important to keep in mind that children learn by example. When parents put away their phones during meals or prioritize outdoor time, kids are more likely to follow suit. Make tech-free time a shared family experience. In its place, offer fun and meaningful screen-free activities like puzzles, crafts, board games, or nature walks. Make it easy to choose these alternatives by keeping supplies visible and accessible. What’s more, reducing screen time in the weeks before school starts can ease the transition from summer break to structured routines. Children who sleep better and spend more time engaged in active play or reading often return to school more focused and ready to learn.
A digital detox doesn’t have to be drastic or stressful. By setting reasonable limits and engaging the whole family, you can create healthier screen habits that carry into the school year. As you transition into fall, think of a digital reset not as a restriction, but as an opportunity to reconnect, refocus, and refresh your family’s daily rhythms.
[1] Reid Chassiakos, Yalda T., et al. “Children and Adolescents and Digital Media.” Pediatrics, vol. 138, no. 5, Nov. 2016, doi:10.1542/peds.2016-2593.
[2] Twenge, Jean M., et al. “Increases in Depressive Symptoms, Suicide-Related Outcomes, and Suicide Rates Among U.S. Adolescents After 2010 and Links to Increased New Media Screen Time.” Journal of Abnormal Psychology, vol. 128, no. 2, 2019, pp. 119–133. doi:10.1037/abn0000410.
[3] Harvard Health Publishing. “Blue Light Has a Dark Side.” Harvard Health, 7 July 2020, https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.
[4] Centers for Disease Control and Prevention. “Physical Activity Basics.” CDC, 23 May 2022, https://www.cdc.gov/physicalactivity/basics/index.htm.