10 Tips to Reduce Screens and Get Kids Moving

Let’s talk about something that affects all parents, but we don’t pay attention to it in the beginning unless we see the side effects. Yes, you got it right, it's screen time. With the rise of using smartphones and everything just going digital now, the average screen time has increased rapidly. With so much screen time each day, kids are constantly exposed to bright light, so as a parent, it becomes our job to maintain their eye health.

But don’t worry, cutting back on screen time doesn’t mean that your child will misbehave. Whether adults or kids, the addiction to the screen is very harmful. Some kids nowadays have a habit of using smartphones while they eat or watch TV. Here’s how you can make the shift from high screen time to lower screen time easily for your child:

1. Set Friendly Screen Time Limits

It’s well said that you can’t achieve it until you can’t measure it. Simply start by setting a daily screen time cap for your family. There are plenty of applications available for this on the Google Play Store. For example:

• Kids: No more than 1–2 hours a day (unless it’s schoolwork or something very important).
• Parents: Set yourself the example as kids mimic what we do, set a standard with balanced screen usage. Once you become an example for them, they will listen better and will follow what you say.

Pro Tip: Make it a family goal, just write down your rules and stick them on the fridge to keep everyone accountable. Just try this you can turn off Wi-Fi after 10pm or any time you like, so there is no use of the internet after dinner, just for example. This simple tip would reduce your family’s overall screen time and help your child’s mind stay calm and relaxed.

2. Create Tech-Free Zones

Establish areas in your home where screens are off-limits. Where screens are always avoided, some good spots include:

• The Dining Table: Let meals be about conversations, not scrolling. Having positive conversations and sharing stories of your day can build character and positive personality in the long term. Your dinner time is the time to build strong relationships with your family.
• Bedrooms: This helps improve sleep quality for everyone, as exposure to screen imbalances the sleep time. Make sure your kids don't have access to smartphones while they sleep. 

Bonus Tip: Use this time to share funny stories or plan family activities.

3. Be a Role Model

Kids tend to mimic what they see. If you stick to your phone, they’ll likely do the same. They would argue with you as you are also are habitual of using the screen, you may have no answer when they will raise questions. Better make a conscious effort to unplug yourself and show them there’s life beyond screens. If you want to make them read books you read first. Want them eat healthier, eat yourself.

Swap Your Screen Time For:

• Read story books with them.
• Starting a family puzzle or board game night.
• Gardening or cooking together.

4. Plan Active Family Time

Replace screen hours with movement and play. Try activities that everyone can enjoy and have quality family time together:

• Evening walks or bike rides.
• Backyard games like tag or Frisbee.
• Weekend picnics with a ball or kite to keep things lively.

Tip: Have a “No Screens Sunday” where the whole family focuses on fun, tech-free activities. Yes, this activity is best for making Sunday a fun day with family, as we want to make our life memorable with good moments.

5. Provide Fun Alternatives

Sometimes, screens fill a void when we’re bored so it’s time for creative activity. Removing screens is not just enough, you have to add creative activities so that they can enjoy the time without screens. Just offer exciting alternatives like:

• Arts and crafts supplies for creative minds.
• Musical instruments for budding performers.
• A trip to the local park for fresh air and new adventures.
• Or any activity they love doing.

6. Make Exercise Part of Play

• Physical activity doesn’t have to feel like a challenge, Combine exercise with fun:
• Play a quick game of catch during TV commercial breaks.
• Try family yoga sessions or dance-offs together.
• Set up a mini obstacle course in the living room or backyard.

7. Have Screen-free Meals

Meal times are perfect for bonding, so keep screens out of the picture. Share jokes, talk about your day, or plan your next family outing. Or make your child share their own stories, make sure that it’s just an opening discussion time, don't judge them at this time, just have open conversations.

Fun Fact: Families who eat together often enjoy healthier meals and stronger relationships. So if you are looking to build stronger relations, keep having meals with your family.

8. Teach Kids About Screen Content

Talk to your kids about the content they consume. Teach them how to recognize ads and understand that not everything they see is real. This builds critical thinking and makes them more mindful users. Making them aware of the uses of the internet and its capabilities in life is important so that they can understand its actual use.

9. Track & Celebrate Progress

Using a screen timer log to track how much your family spends on screens versus and being active. Celebrate small wins, like hitting a week of reduced screen time, with fun rewards, maybe a movie night or a trip to their favourite ice cream shop. Celebration makes your efforts happier.

10. Encourage Social Play

Kids are more likely to avoid screens by themselves when they are with their friends. Encouraging group activities for your child with their friends can help improve their social skills also, and here’s how to encourage them for group activities:

• Organize playdates with limited or no screen use.
• Sign them up for team sports or activity-based classes (like dance or martial arts).
• Host mini challenges with friends, like “jump rope contests” or “nature treasure hunts.”

Tip: Kids are more engaged when they're having fun with others. Social play also builds confidence, communication, and teamwork skills, all while reducing their dependence on screens.

Summary

Reducing your child's screen time is not removing fun or making them not enjoy, it's more about creating a balance of their exposure to digital screens. Adding activities which positively uplift your child is very important, such as activities that create stronger bonds with family and creating extra time for healthier habits. With a little creativity and teamwork, your family can have the joys of active play and real-life connections with some small changes.