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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
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The Dining Table: No phones or tablets during any meals (including for parents).
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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.
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The Car (Short Trips): Use car rides for conversation or "window games" rather than iPads for trips under 20 minutes.
Screen-Free Times
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The First Hour: No screens for the first 60 minutes after waking up.
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The "Digital Sunset": All entertainment screens off 1 hour before bedtime to allow melatonin to rise.
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Homework First: Focused tasks must be completed before "recreational" scrolling.
The "Parent Pledge"
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I will put my phone away when my child is speaking to me.
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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:
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A deck of cards (Teach them Speed or Solitaire).
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A "Wreck This Journal" or a blank sketchbook.
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Lego baseplates and a random bin of bricks.
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A puzzle that stays out on a side table for anyone to work on.
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