Supporting Digital Wellbeing: 8 Ways to Help Kids Unplug from Technology
Digital devices and their functions have become a part of our everyday lives – whether that’s sending an important email, completing homework, or communicating with others – it can be difficult to detach from our devices, and challenging to find a balance between our real life and our screen life.
Kids find it hard to disconnect, with many of them feeling attached to and dependent on their devices.
According to the National Center for Education Statistics, 98 percent of kids under the age of 8 have access to a device at home. One in three parents, on average, allowed their children to use digital devices every night after bedtime. Moreover, in lower-income families, this increased to almost one in two.
Children and adolescents spend a lot of time watching screens, including smartphones, tablets, gaming consoles, TVs, and computers. On average, children ages 8-12 in the United States spend 4-6 hours a day watching or using screens. Moreover, more than 60 percent of children who are struggling in school go to sleep with their digital device every night.
While screens can offer entertainment and education, too much use may cause problems in young people.
That’s why on March 1, UScellular and Boys & Girls Clubs joined millions around the world for Global Day of Unplugging, encouraging families and kids to engage in real-world activities that promote mindfulness, connection, and well-being. Whether you’re trying to support your child in unplugging from technology or looking to step away from so much screen time yourself, here are eight ways to be better about unplugging from technology:
Lead by Example: Be honest about your own digital habits as an adult! Children are more likely to follow a rule or suggestion if they see others, especially those they respect, following it too. This applies to anything, not just screen time!
Start Small, Build Big: Big changes can be overwhelming. It's easier to stick with something new if you start small and gradually increase the difficulty or duration. Start with 30 minutes to an hour every day, ideally scheduled at the same time every day. This will create consistency, which is key to building habits.
Plan the Fun: Think about other ways you can stay occupied and ways to replace your screens! Sometimes people resist new things because they don't know what to expect. Help them brainstorm and plan screen-free activities they'll enjoy.
Carve Out Phone-Free Zones: Certain times or places can be designated as tech-free zones, encouraging everyone to be present and focus on the activity at hand. For example, turn off your screens when you’re eating together, playing a game, or spending time outside.
Silence the Distractions: Constant notifications can be disruptive and make it hard to concentrate. Turn them off for focused tasks or quiet time by putting your devices on “do not disturb.”
Identify Troublemakers: Some apps are designed to be really engaging, which can be good, but not if it takes over your life. If something is causing problems, like social media or video games, set some boundaries by setting time limits or deleting the app entirely.
Get Moving: Physical activity is a great way to take a break from screens and has many other benefits for your physical and mental health. Encourage your kids to set aside at least an hour every day to get outside and be active.
Embrace the Classics: There are many ways to do things that don't involve a digital device. Explore these options and rediscover the joy of low-tech alternatives, including board game nights, designing fun obstacle courses, and reading books. If you use your phone to keep track of time, use a watch or old-fashioned clock instead! Small changes like these will help kids feel more in control of their digital habits.
Constant use of digital technology may be our new normal, but that does not mean it must control our lives. Take the small steps toward new habits, and you can teach your kids how to engage and connect off screen too!