Digital Detox for Children

Start with Awareness, Not Punishment

• Understand that screen dependency mimics addiction; withdrawal is real.
• Don’t shame or label your child; this is about healing, not blame.
• Explain gently why limits are necessary so they feel involved, not punished.

Establish Clear and Consistent Screen Time Boundaries

• For children under 10, the World Health Organisation recommends no more than one hour of recreational screen time per day.
• Keep devices out of bedrooms and away from mealtimes.
• Use parental controls, but focus more on routine and structure than surveillance.

Replace Screen Time with “Joy Time”

• Create daily rituals of offline fun: football, cycling, board games, art, music, storytelling.
• Encourage play with other children; peer interaction builds emotional intelligence.
• Family walks, game nights, and shared hobbies strengthen bonds.

Model the Behaviour You Want to See

• Children imitate adults. If you’re constantly on your phone, they will be too.
• Introduce family-wide tech-free hours, for example during dinner and bedtime.
• Celebrate moments together that aren’t posted online.

Prioritise Sleep and Screen-Free Evenings

• No screens at least one hour before bedtime.
• Replace bedtime cartoons or videos with reading, singing, or quiet storytelling.
• Protect your child’s circadian rhythm; digital overstimulation disrupts sleep.

Use a Gradual Reduction Plan for Heavy Users

• Start with small, realistic screen reductions each week.
• Replace every digital hour with a specific alternative activity, not vague instructions.
• Expect resistance, tears, and tantrums; they are part of withdrawal, not failure.

Focus on Reconnection, Not Just Restriction

• A digital detox isn’t just about taking something away; it’s about giving something back: attention, conversation, and play.
• Celebrate small wins, like your child initiating real-world play.
• Acknowledge their frustration and progress; this builds trust.

Build a Support System

• In expat communities, isolation can amplify screen use.
• Connect with other families to create shared, tech-free social activities.
• If dependency is severe, consider child psychologists or digital wellness programs like Modern-Day Slave.