Mental Health and Devices: Suggestions & Solutions for Families
Healthy tech habits don’t just happen—they’re taught, modeled, and practiced. Use these suggestions as part of your Family Media Plan. Talk with your kids about why using tech with intentionality matters. When they understand the reasoning, they’re more likely to follow the rules.
Protect Sleep, Prioritize Wellness
Keep Devices Out of Bedrooms
Bedrooms should be a place to disconnect and decompress. Devices are tempting—many tweens and teens sneak them back at night. Store devices in your bedroom or a central charging station.Power Down Before Bed
Shut off screens 1–2 hours before sleep. This protects your child’s sleep and gives their brain a break from the pressure to always be “on.” Utilize Screen Time limits on your child’s device.Tackle Online Homework Early
Encourage your child to complete digital assignments first. If it's too late to be online, support your student by asking teachers for paper-based alternatives. You can opt out of online work to protect your child’s mental and physical health. For help with this, check out TLO partner Emily Cherkin’s toolkit.Buy a Real Alarm Clock
Smartphones are handy, but grabbing them first thing in the morning pulls kids (and adults) right into the digital world and also raises cortisol levels. Use an alarm clock instead to give their minds time to wake up with their own thoughts—important for focus and critical thinking.
Encourage Healthy Social Habits
Delay Social Media Until 16
Waiting gives kids time to mature emotionally. Middle school is often a peak time for drama and bullying—delaying can help them avoid some of that stress.Let Them “Blame You”
Give your child an out: “Tell your friends I’m the worst and won’t allow it.” Sometimes, kids need a reason not to participate. Be that reason.“People Come First” Rule
Prioritize real-life interactions. Whether in the home or the car, make eye contact and talk. Create a “Cell Motel” where everyone checks in their phones during gatherings.Use the Car as Conversation Time
You’re not an Uber driver—expect conversation. Without screens, kids often open up about their day. It also reinforces safety rules about phone use while driving.No Devices at the Table
Meals are a sacred space for connection. Encourage everyone to be present and engage. These small moments build trust and emotional health.
Build Life Skills Through Downtime
Encourage Boredom
Don’t default to devices when your child is bored. Boredom helps build resilience, creativity, and self-regulation. It’s okay for kids to be uncomfortable—it teaches them to cope and adapt.Promote Play, Nature & Connection
Face-to-face time, unstructured play, and the great outdoors all improve mental health and well-being. These experiences matter more than any online interaction.
Teach Tech Intentionality
Model and Narrate Healthy Tech Use
Give your kids language:
“I’m going to check my texts now.”
“I’ll reply and then do something else.”
It may feel awkward, but this verbal boundary-setting helps kids develop their own awareness and control.Take Screen Breaks
Try a rhythm like 20 minutes on, 60 minutes off. Or implement the 45-45-45 rule - 45-minutes on indoor activities, 45-minutes of outdoor activities and 45 minutes of screen time. Plan tech-free days or weekends. Leave devices at home during family trips—it’s amazing what opens up when screens are off.Talk About Social Media
Ask open-ended questions:
“How does social media make you feel?”
“How do you feel after unplugging?”
Help them notice the difference between digital stress and real-life peace.
Technology is part of life—but balance is a skill we can all build together. Your boundaries, expectations, and modeling shape how your child experiences the digital world. Stay curious, stay consistent, and stay connected—with each other.
