First, redefine “detox.” A helpful family digital detox is not zero screens forever. It’s a short reset that makes screens intentional again—so devices stop running your routines.

Note: If screens are used for therapy/communication needs, keep those supports and detox the extra entertainment use.

1) Why a detox works

Most families don’t struggle with screens because screens are “bad.” They struggle because screens are frictionless—easy to start, hard to stop, and available during the exact moments families need connection: mornings, meals, and bedtime.

The fastest wins usually come from changing when and where screens happen, not just counting minutes. Many health authorities recommend screen-free routines around meals and sleep, especially for young children.

2) Three non-negotiables that make detox easier

A) Screen-free sleep window

• Stop entertainment screens 60 minutes before bedtime.
• Charge devices outside bedrooms to reduce bedtime bargaining.

B) Screen-free meals (even short ones)

• Start with one meal per day (e.g., dinner).
• Keep a few conversation starters ready (see “pushback” section).

C) One “parking spot” for devices

Create a visible charging station (shelf, basket, tray). If devices have a home, it’s easier to “return them” without a fight.

3) The 15-minute screen audit

Set a timer for 15 minutes and write down:

• Top 3 screen moments: when screens happen most (mornings, car rides, waiting time, before bed).
• Top 3 pain points: tantrums when stopping, sleep delays, homework battles, scrolling during meals.
• Top 3 replacements: what can fill the gap (drawing, Lego, outdoor play, audiobooks).

Rule of thumb: Don’t remove screens unless you’re ready to add something else.

4) The 7-day family reset plan

Day 1: Announce the reset (with a positive “why”)

Script: “This week we’re doing a family reset so our brains and bodies feel better. We’ll still have screen time, but we’re changing when it happens so we have more time for sleep, meals, and play.”

Day 2: Lock in the two boundaries (sleep + one meal)

• Pick a bedtime “screens off” time.
• Pick one daily screen-free meal.

Day 3: Build a “replacement menu” (10 options)

• Sticker book / colouring
• 20-minute playground walk
• Fast board games (Uno, memory match)
• Music + “clean up dance”
• Audio story or kids podcast
• Paper craft box (tape, scissors, magazines)
• LEGO challenge: “build an animal in 5 minutes”
• Cooking helper tasks (wash veg, stir, set table)

Day 4: Remove background screens

Try “TV only on purpose”—one show, then off.

Day 5: Make screens “earned,” not automatic

• Attach screen time to a routine: after outdoor play/homework/chores.
• Use a visible timer. When it ends, it ends.

Day 6: Add one family activity block

Pick a 45–90 minute block: park, cycling, baking, board games, or a simple “family challenge night.”

Day 7: Keep what worked, drop what didn’t

Do a 5-minute check-in: What felt better (sleep, fewer fights, more play)? What was too hard? Tweak one rule—not ten.

5) Handling pushback (scripts that reduce meltdowns)

When they beg: “Just 5 more minutes!”

“I hear you. The timer says stop. You can choose: (A) one last save/episode ending now, or (B) turn it off and pick from the activity menu.”

When they explode: crying / shouting

“You’re angry because stopping is hard. I’m here. We can be angry and still stop. When you’re ready, we’ll choose what’s next.”

Conversation starters (for screen-free meals)

• “What was the funniest thing today?”
• “What was hard today?”
• “What are you excited about tomorrow?”

Parent tip: Detox your own phone first during meals and bedtime routines. Kids notice.

6) Keeping it going: a simple family media plan

• Screen-free zones: bedrooms, dining table
• Screen-free times: 60 minutes before bed, during homework, during one daily meal
• Allowed screen times: after outdoor play / after responsibilities
• Content rules: age-appropriate; co-view when possible for younger kids
• Adults’ rule: no scrolling during kids’ key routines

Quick age reminders (general guidance)

• Under 18 months: avoid screen use (except video chatting).
• 18 months to 6 years: keep screen time limited; avoid screens during meals and close to bedtime.

FAQ

Do we need to ban screens completely?

No. Start by changing the default: screen-free meals, screen-free bedtime window, and a device parking spot.

What if relatives ignore our rules?

Keep one simple boundary: “We’re doing screen-free meals and no screens before bedtime for sleep.” Offer easy alternatives.

What about educational videos?

For young children, watching together and talking about it is often better than passive viewing. Keep screens away from meals and bedtime.