As a psychologist, and a mum of two teens, I feel the usual sense of dread creeping in as the school holidays approach. Don’t get me wrong, I love having my kids home for the summer. But while I’m working, I know there’ll be days when they’re glued to screens for hours... Hello again mum guilt, my old foe.
The evidence is clear - excessive screen time is strongly linked to increased anxiety, poor sleep, and low mood in kids. And that cycle is hard to break once it starts.
So this year, I’ve decided to take a more intentional approach, not just to reduce screen time, but to help my teens create more uplifting, memorable, and mentally healthy experiences.
Here are five simple, evidence-backed steps to help your teen take a tech timeout this summer. Deep breaths parents - it’s not going to be easy, but it is going to be worth it.
1. Create Screen-Free Zones
Designate specific areas in your home as screen-free spaces. Try:
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Bedrooms after a certain time
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The dinner table
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Family areas where conversation, creativity, or even the occasional board game can take centre stage
These spaces shouldn’t feel like punishment. Frame them as rest spots, connection zones, or wind-down areas - and lead by example.
2. Unplug Before Bed
Ideally, screens should be turned off at least three hours before sleep. This allows the brain to wind down and encourages deeper rest. Blue light from devices tricks the brain into thinking it’s still daytime, making it harder to fall (and stay) asleep.
Yes, you will meet resistance. But share the science! Teens are more likely to listen when they understand how it helps them - better sleep, improved energy, even clearer skin.
3. Limit Recreational Screen Time
This is a big one - and probably the most challenging. But here’s where your why really matters.
Setting a daily limit of no more than two hours of recreational screen time isn’t about being the fun police. It’s about protecting your teen’s mental health.
Explain the evidence: more than two hours a day has been shown to negatively affect wellbeing. This isn’t about banning tech; it’s about finding a healthier balance.
4. Encourage Offline Alternatives
If you’re taking something away, be sure to offer something in return. Encourage meaningful and fun offline activities that give your teen a break from the digital world:
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Hanging out with friends in person
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Helping plan and cook a family meal
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Picking up a new hobby or creative project
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Walking the dog (or someone else’s — cue grateful neighbours!)
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Playing a family game or starting a shared project
When kids are bored, they’re more likely to reach for a screen. But with a little planning, that boredom can lead to something far better: curiosity, creativity, and connection.
5. Daily Journaling
This one’s a game-changer.
Journaling is one of the most effective ways teens can reflect, reset, and reconnect with themselves, especially during a digital detox. And yes, it works just as well for boys as it does for girls.
The Aha Journal is a guided tool designed specifically for young people. Developed by psychologists, it encourages healthy habits and emotional awareness. Inside, you’ll find sections that help teens explore:
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How tech affects their mood and focus
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What activities genuinely make them feel good
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How to set realistic goals for balanced screen time
And it’s not about parents nagging. It’s about empowering teens to discover what works, and what doesn’t, for their own wellbeing.
Final Thoughts
Tech isn’t the enemy. But unchecked screen time can quietly chip away at your teen’s emotional health.
This summer, I’m planning to help my kids create more moments of presence, play, and connection - and fewer hours of passive scrolling. Wish me luck! It won’t always be easy. But it will be worth it.
👉 Ready to Support Your Teen’s Screen-Time Reset?
Explore the Aha Journal today - the science-backed, psychologist-designed journal that helps teens build self-awareness and healthier habits this summer.
#parentingteens #digitaldetox #summeractivityideas