Family Screen-Free Time: How to Help Kids (and Yourself) Unplug and Thrive
January is often seen as a time to reset, unwind, and recover from the busyness of the holiday season. But sometimes, hearing someone tell us to “unplug and relax” can make us roll our eyes. Between 24-hour news, endless social media trends, and the pressure to keep up with it all, truly unplugging can feel impossible—especially for families trying to help their kids do the same.
This article offers practical strategies, backed by research, to guide your children toward healthier screen habits while creating calmer, more connected family time.
Why Unplugging from Screens Benefits Kids’ Mental Health
Research shows that how much time kids spend on screens can have a real impact on their mental health. Studies link heavy social media and device use to increased stress, anxiety, and lower well-being. Here’s what the evidence tells us:
- Research shows that 67% of Ohio youth ages 12-17 are spending three or more hours on screens per day.
- A study of almost 7,000 kids aged 12-15 found that spending more than three hours a day on social media doubled their risk of experiencing poor mental health outcomes, like depression and anxiety. New Evidence on Adolescent Mental Health and Social Media
Spending too much time on technology can leave kids—and adults—feeling overstimulated, anxious, or isolated. Social media in particular encourages the comparison trap, where we measure our everyday lives against someone else’s carefully curated highlights.
3 Screen-Free Strategies You Can Try Today
We all know unplugging is important, but getting started can feel overwhelming—especially when it comes to kids. The good news? Small, intentional steps can make a big difference. Here are three practical tips to help your family enjoy more screen-free time.
- Start Small: You don’t have to start off with a 30-day “detox!” Start with something more manageable like:
- No technology at the dinner table for a week.
- No screens on Sundays.
- Once a week board game night without any technology.
- Use App Timers: Many phones have a “focus mode” or app timers that you can customize to block distractions from your phone. Try challenging your family to limit social media or games for a day—or make it a friendly family competition to see who can stick to their app timer the longest. Track your progress on a visible chart and mark each successful day with a star to celebrate everyone’s efforts.
- Embrace the Boredom: Boredom is where creativity is born! Use this time to do something creative as a family or to embrace some much-needed downtime after a busy holiday season. Expect some complaints—brains used to instant online entertainment may push back—but remind your family of the benefits boredom can bring:
- A boost of creativity
- Support for emotional regulation
- A stronger family connection
Screen-Free Ideas: What to Do While You Unplug
Breaking the screen habit can feel almost impossible—but it’s much easier when you have something fun to replace it with! Here are some engaging family activities to enjoy while you unplug together.
- Paper Airplane Contest: Everyone tries out a different design and see which plane flies the farthest! You might be asking, how can I learn how to make a paper airplane if I can’t access the internet? There are paper airplane books you can buy or borrow from the library with different designs. Or print off the directions before you unplug.
- Family Puzzle: Get a jigsaw puzzle to all do together. You can listen to some relaxing music screen free as you all work together.
- Try a new hobby: Try hiking, painting, drawing, storytelling, or puzzles.
- Keep a list of how your mood and mental wellness has evolved over your unplugged journey
Unplugging does not need to be about make huge life changes and perfection. It is simply an invitation to pause, reconnect with family, and see how if feels to be more present and less stimulated. Choose one small screen-free habit this month and see what happens!
For more ideas, explore screen-free activities and guides from On Our Sleeves to help your family unplug, recharge, and connect.
join the On Our Sleeves movement
The mission of On Our Sleeves is to provide every community in America access to free, evidence-informed educational resources necessary for breaking stigmas about child mental health and educating families and advocates. For more information, visit OnOurSleeves.org.
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