How to create a balanced screen time routine

Some parents I coach offer their kids anywhere from $5 to $200 just to put down their screens and head outside. While these parents are well-intentioned, research suggests money isn’t always the best reward strategy for kids. And in my experience, screen time is simply more compelling than money for many children.

Instead of focusing on short-term rewards to help kids regulate their screen time, parents can help create a more balanced daily routine that includes exercise, creative activities and social interactions. This approach can nurture self-regulation and avoid the need for strict limits that may feel like punishment.

And a balanced approach now can offer a lifetime of benefits. Childhood is a critical time for brain development, driven by neuroplasticity—the brain’s ability to adapt and form new connections. By guiding children to self-regulate screen time during these formative years, parents lay the foundation for habits that support healthy, well-rounded development into adulthood.

A balanced screen time routine

There’s no one approach to building a balanced screen-time routine that works for everyone all the time. Every family, every child and every day will look a little different. What matters most is consistency and collaboration, involving your kids in the process and showing them that screens are just one part of a fulfilling, balanced life. That said, here’s a sample starting point.

Morning: Screen-free start

Ideally, your child starts the day without immediately reaching for screens, and focuses more on activities like brushing teeth, getting dressed and having breakfast.

Transition: In between the morning routine and ride to school

Morning is for serotonin: It’s the neurochemical that motivates us when there’s no reason to be motivated. And it’s released when we’re talking with friends, reading a book or simply waiting and doing nothing. So if they’re ready and waiting for you, ask how they’d like to spend this time off-screen while they wait.

Commute: Put screens in school mode

Use the ride to school to talk about their day. And if there’s nothing to talk about, listen to a podcast, a book or a radio station. Let them pick the radio station, too. My daughter does this, and even though I don’t like the music she usually picks, I know we’re building core memories together. If your child takes a bus to school, make sure screens are in school mode.

School hours: Text your kids later in the school day for pick-ups

Schools have their own approaches to devices, but generally, don’t text any unnecessary information during the school day to avoid encouraging the habit of checking their phones. If you text your kids about pick-up after school, send those texts closer to the end of their school day.

After school: Let kids have a say when screen time starts

In our house, we all agree that devices should go off school mode for about an hour after they get home from school. This gives them time to grab a snack, chat with us and have some screen time before homework begins. Depending on the child, you may prefer they complete their homework first, but talk about why that is important so that even if you don’t have buy-in you do have a mutual understanding.

Homework: Supervised screen use

If they need screens to do homework, make sure they’re doing it in a space in the house where you can keep an eye on them. If kids are on screens on their own, they tend to wander around online. 

Post-homework: Physical and creative activities

Encourage at least 60 minutes of physical exercise or creative endeavors. Activities like playing outside, joining sports, reading, drawing or playing a musical instrument provide healthy alternatives to screen time. If there’s a gamer in the house, set up game days. Pick a time of day when their homework and chores are done. Then pick two consistent days for gaming and keep them, like every Tuesday and Thursday. Let the kids have input on what days might work best.

Evening: Wind down

There’s a “no screens” rule in our house for at least one hour before bedtime to promote better sleep quality. Instead, we engage in calming activities like reading or storytelling during this time.

By creating a balanced routine filled with enriching activities, parents can show their kids how to integrate technology into their lives in a thoughtful way, rather than letting it take over.

When children grow up with these habits, they’re not just learning to regulate screen time—they’re learning to value their time, prioritize what matters, and cultivate a well-rounded, intentional lifestyle. And that’s a gift they’ll carry far beyond childhood.

Get insights about your child’s digital life with Verizon Family.