Healthy screen time rules that actually work

ByRichard


Understanding Tech — Healthy Screen-Time Rules illustration

Healthy Screen-Time Rules That Actually Work

A simple, family-wide approach to balancing screens, sleep and real life — starting with the grown-ups. Calm, evidence-based guidance written by a family tech consultant and parent.

Short answer: the aim isn’t zero screens — it’s to protect attention, sleep and connection. When boundaries apply to everyone, they work better and last longer.

1. Make It a Family Project

Rules work best when they’re shared. Instead of “do as I say,” try “we all do this together.” Children notice what adults model far more than what we tell them.

  • Agree screen-free times for everyone — meals, car rides, and one hour before bed.
  • Keep chargers in a shared spot; no phones charging beside beds.
  • Plan one evening a week that’s fully offline — board games, walks, or film nights without second screens.

2. Observe Your Own Habits

Children learn attention and calm from you. Be honest — how often do you scroll from boredom or stress?

  • Use your phone’s built-in screen-time tracker to spot habits (many parents are shocked by the totals).
  • Try a “digital sabbath” one evening a week.
  • When kids talk, put your phone face-down — it silently says they matter more than notifications.
Kids mirror adult attention. If they see calm focus instead of constant scrolling, they learn balance naturally.

3. Set Realistic Daily Limits

  • Under-5s: around 1 hour a day, ideally co-viewed with an adult.
  • 6–12s: 1–2 hours of recreational screen use (schoolwork excluded).
  • Teens: agree flexible limits around homework and social use — revisit each term.
  • Adults: our habits shape theirs; endless news or doom-scrolling affects sleep too.

4. Protect Evenings and Sleep

  • Switch off all screens at least 45–60 minutes before bed.
  • Use Night Shift or a blue-light filter after sunset.
  • Replace evening scrolling with reading, chatting, or quiet music.

5. Use Tech Positively

  • Learn something together — coding, drawing, documentaries, or creative apps.
  • Use family playlists or shared photo albums to connect.
  • Encourage creating over consuming — record, write, build, design.

6. Keep Devices in Shared Spaces

Bedrooms should be for rest. Keeping devices in family spaces reduces secret late-night use and promotes openness about what’s being watched or played.

7. Reward Balance, Not Screen Time

Avoid using devices as punishment or reward — it makes them more desirable. Praise cooperation, creativity and calm transitions instead.

Family Pledge

“In our house, screens are tools — not rulers. We use them with purpose, share them with kindness, and always make time for the real world.”

8. Review and Reset Each Term

  • Apps and games change fast — review new ones together.
  • Ask what they enjoy online and what bothers them.
  • Adjust limits as kids mature — flexibility builds trust.

Download the Printable Guide

Download the Healthy Screen-Time Guide (PDF)

At Understanding Tech, we’re parents first and tech people second. We help families feel calmer and more confident online.