Dr. Emily Humphries, OTD, OTR/L
If you’ve googled “How much screen time is too much?” this week, millions of other parents are asking the same question. During Winter, the short days and cold weather lead to more time indoors - and more reliance on screens to get through the day. As Spring begins, it’s a chance to “thaw out” that habit and create a fresh rhythm. Here are 5 ways to naturally decrease your family’s screen time, without a battle.
Add Before Subtracting
Place the focus on what you are adding into your routine - a bike ride, regular trips to the playground or local zoo - rather than what you want to remove (extra time in front of the TV!).
This looks like saying “Let’s eat breakfast and then go out for a walk!” instead of “We are not turning on the TV after breakfast.” When you lead with something positive, it’s easier for kids to get on board-and less likely to become a power struggle.
Build a Simple After-School Routine
The end of the school day is the easiest time to fall into old screen time habits. Create a predictable after-school rhythm, like:
- Snack and outside time
- Helping prep dinner
- A quick walk around the block.
When kids know what to expect, they’re less likely to ask for a screen.
Make a Simple Outside Bin
Throw a few simple outside favorites together: Bubbles, balls, chalk, and maybe a bug catcher if you’re feeling brave. Having easy tools available for outside fun lowers the need to default to turning on a screen.
Start with ONE Screen-Free Window
Start small. Trying to eliminate screen time all at once can feel overwhelming and often leads to frustration for everyone. Instead, choose one window of the day to keep screen-free.
Expect Pushback (and Keep Cool)
Screens give kids’ brains a predictable dopamine boost, which means you will almost certainly see pushback when screens are less available. Kids find safety in consistent, predictable routines. As you build your spring routine to include less screen time, keep calm and consistent. Know that any big emotions that pop up are just a sign of a little brain adjusting to a new routine.
Decreasing your family’s screen time doesn’t require a whole routine overhaul, just a few simple shifts in your family’s routine. As your family’s screentime thaws, everyone will settle into the new rhythm-one spring day at a time.
