We all know that technology has taken a big hold of our lives. We use it for learning and entertainment. The latest research shows that the average American spends around seven (7) hours a day—that’s most of our waking hours!—in front of a screen. Most of the time we spend on our phones is not talking – it’s looking at social media platforms, streaming or looking at videos.
The research talks about adults, but our children are also glued to screens. A 2025 update of the Common Sense Census reports that children 0 to 8 years old spend an average of almost two and a half hours a day using screens. That’s at school, daycare and at home.
Starting the New Year by cutting back screen time is a great resolution (and a great trial!) for the whole family.
#1: Be a role model
As a parent, you have to cut back on screen time too. Seriously, if you’re glued to your phone—it never leaves your hand—why would that encourage your children to unplug? You have to be committed to reducing your screen time as well.
Try:
- No scrolling at red lights or in traffic.
- Dock you phone in a different room at night.
- Put your phone on a charger during dinner.
#2: Set realistic goals
Every family is different, but setting screen limits will work if you put your mind into figuring it out how your family can make it work. You could establish tech-free zones:
- Dinner table (No tech at the table)
- Bedrooms (especially little kids)
- Car Rides under 20 minutes
Whatever is decided, make it a family decision—something that everyone can agree on. (Or at least agree to try).
#3: Change screen time to family time
You hear all the time that being together as a family is the best for everyone. Well, cutting back on screen time and having face to face time for other family activities will help build stronger relationships and improve the emotional health of everyone in the family.
Some ideas could include:
- Family game night: board games, card games, puzzles
- Creative projects: crafts, cooking, building something together
- Get outside: Walk, go to the park, have a family picnic
- Other things: Build a blanket fort, visit a museum, play with sidewalk chalk, build a family scrapbook, have a Lego Challenge (build something in 15 minutes)
#4: Switch to “active” screens from “passive” screens
What does that mean? Instead of staring into a passive activity (YouTube, streaming, etc.), switch to active screen time.
Some ideas are:
- Fitness games
- Trivia games
- Educational games
- Movement based games (get the old WII out)
#5: Make it a family challenge
Turn it into a competition! Here are some ways:
- Have a family jar: every half hour of no-screen time, you add a bean, or bead. When the jar is full—it’s a family treat to the ice-cream parlor, favorite restaurant or a fun outing.
- Use sticker charts and see which family member cuts the most screen time. They get a prize.
- Track to see if there are fewer arguments, more conversations and more family dinners.
#6: Use screen time budgets
If you have a child that is having a very hard time limiting their screen time, create a screen-time budget. This is where you say, “You get 1 hour a day. Use it how you want to. But not during our no-screen times like dinner.” This way, your child gets to pick what they do and when. They feel like they’re still in control of their screens.
The takeaway from all of this?
By limiting screen time, you and your children spend more time together and everyone has:
- Improved sleep
- Better moods
- Better focus
- Strengthened relationships
This January, get your family together and cut back on your screen time. The benefits will surprise you. Your goal isn’t to be perfect. The goal is to cut back on screen time. And if it starts a little bit at a time—it’s still less than it was before.
