Digital Wellness for Families

To help you launch your Digital Wellness Reset, here is a practical framework you can use today. This is designed to be a "living document" that changes as your kids grow.

Part 1: Your Family Media Plan

A good plan is about "where and when" rather than just "how long."

Screen-Free Zones

The Dining Table: No phones or tablets during any meals (including for parents).
The "Charging Station": All devices (phones, watches, tablets) live in a common area (like the kitchen) after 8:00 PM. No tech in bedrooms overnight.
The Car (Short Trips): Use car rides for conversation or "window games" rather than iPads for trips under 20 minutes.

Screen-Free Times

The First Hour: No screens for the first 60 minutes after waking up.
The "Digital Sunset": All entertainment screens off 1 hour before bedtime to allow melatonin to rise.
Homework First: Focused tasks must be completed before "recreational" scrolling.

The "Parent Pledge"

I will put my phone away when my child is speaking to me.
I will explain what I am doing if I have to use my phone for work (e.g., "I'm just answering a quick email from my boss, then I'm done").

Part 2: Tech-Free Activity Ideas by Age

Keep this list on the fridge so no one can say "I'm bored" during the reset.

Age Group	Indoor Ideas	Outdoor Ideas
Toddlers / Pre-K	Popsicle Bath: A bath with a popsicle (total sensory win).	Nature Soup: A bucket of water + sticks, leaves, and stones.
School Age	Living Room Fort: Use every blanket and pillow in the house.	Sidewalk Obstacle Course: Use chalk to draw "jump," "spin," and "crawl" instructions.
Teens	"Chopped" Kitchen Challenge: Give them 3 random ingredients to make a snack.	Pickleball or Spikeball: Fast-paced social sports that feel "trendy."
All Ages	The "Gratitude Jar": Everyone writes one good thing that happened and drops it in.	Flashlight Tag: The ultimate late-night backyard game.

Part 3: The "Boredom Toolkit"

When the screens go away, the "I'm bored" complaints usually peak around the 20-minute mark. Have a box ready with:

A deck of cards (Teach them Speed or Solitaire).
A "Wreck This Journal" or a blank sketchbook.
Lego baseplates and a random bin of bricks.
A puzzle that stays out on a side table for anyone to work on.

Author

Caring Pediatrics Caring Pediatrics

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Digital Wellness for Families

To help you launch your Digital Wellness Reset, here is a practical framework you can use today. This is designed to be a "living document" that changes as your kids grow.

Part 1: Your Family Media Plan

A good plan is about "where and when" rather than just "how long."

Screen-Free Zones

The Dining Table: No phones or tablets during any meals (including for parents).

The "Charging Station": All devices (phones, watches, tablets) live in a common area (like the kitchen) after 8:00 PM. No tech in bedrooms overnight.

The Car (Short Trips): Use car rides for conversation or "window games" rather than iPads for trips under 20 minutes.

Screen-Free Times

The First Hour: No screens for the first 60 minutes after waking up.

The "Digital Sunset": All entertainment screens off 1 hour before bedtime to allow melatonin to rise.

Homework First: Focused tasks must be completed before "recreational" scrolling.

The "Parent Pledge"

I will put my phone away when my child is speaking to me.

I will explain what I am doing if I have to use my phone for work (e.g., "I'm just answering a quick email from my boss, then I'm done").

Part 2: Tech-Free Activity Ideas by Age

Keep this list on the fridge so no one can say "I'm bored" during the reset.

Age Group

Indoor Ideas

Outdoor Ideas

Toddlers / Pre-K

Popsicle Bath: A bath with a popsicle (total sensory win).

Nature Soup: A bucket of water + sticks, leaves, and stones.

School Age

Living Room Fort: Use every blanket and pillow in the house.

Sidewalk Obstacle Course: Use chalk to draw "jump," "spin," and "crawl" instructions.

Teens

"Chopped" Kitchen Challenge: Give them 3 random ingredients to make a snack.

Pickleball or Spikeball: Fast-paced social sports that feel "trendy."

All Ages

The "Gratitude Jar": Everyone writes one good thing that happened and drops it in.

Flashlight Tag: The ultimate late-night backyard game.

Part 3: The "Boredom Toolkit"

When the screens go away, the "I'm bored" complaints usually peak around the 20-minute mark. Have a box ready with:

A deck of cards (Teach them Speed or Solitaire).

A "Wreck This Journal" or a blank sketchbook.

Lego baseplates and a random bin of bricks.

A puzzle that stays out on a side table for anyone to work on.