Children glued to screens? Expert shares a detailed guide for parents to encourage healthy tech habits

Parents are often frustrated to see their kids addicted to their screens. Expert provide suggestions on how parents can help children break this habit.

Technology has become so disturbingly intertwined with our lives that slowly we are reaching a point of no return. But accepting this reality seems to be the only way to truly embrace it.

Children often have a high screen time, refusing to give their phones to parents.(Shutterstock)

Children, in particular, are being swept away by technology, with their screen time increasing at an alarming rate. Whether engrossed in gaming or scrolling through social media, excessive phone use takes a big toll on their mental and physical wellbeing. Despite these unhealthy patterns of digital consumption, many kids continue with this behaviour.

So, as a parent, how do you approach and address this situation? Do you take the phone away and how do you break their impulsive need for gadgets?

In an interview with HT, Prakriti Poddar, global head of mental health and wellbeing for Roundglass Living, a holistic wellbeing app, shared detailed suggestions on how parents can approach this situation.

She said, “Trying to cut off the flow of technology entirely isn’t practical—or even helpful. Screens and devices are an inevitable part of modern life. The goal isn’t elimination, but balance: helping kids navigate this digital current with mindfulness, and ensuring screen time coexists with other enriching aspects of life—school, hobbies, outdoor play, and face-to-face connections.”

How to build healthy screen habits

Parents shouldn't view phones as enemy. (Shutterstock)

Prakriti recommended these in-depth suggestions on how parents can build a healthy relationship with screens:

• Try dopamine hacking: Instead of banning screens, create dopamine-boosting offline habits, and exciting, unpredictable experiences that make real life just as engaging. For example, let kids design their own real-world ‘quests,’ where they can earn points and rewards for creative, movement-based, or learning activities.
• Use the peak-end rule: The brain remembers experiences based on the most intense moment and how it ended. End offline time on a high note so kids start associating it with excitement, not deprivation.
• Establish screen-free zones: Set intentional spaces in your home where screens stay out of sight, making unplugging a natural habit. Keep devices off the dining table to encourage real conversations, out of bedrooms for better sleep, and away from shared spaces to promote creativity and connection.
• Model mindful tech use (without guilt-tripping): Kids mirror what they see, so if you’re glued to your phone at dinner or scrolling in bed, they’ll follow suit. Instead of just setting rules, model mindful tech use yourself. Narrate your choices: “I’m putting my phone down so I can really listen to you.” This makes unplugging feel intentional, not like a punishment.
• Let kids get bored: It’s OK if kids feel bored sometimes. Boredom is a natural, healthy emotion that can spark kids’ imagination, fuel their curiosity, and teach them to manage their expectations. Let them sit with it.

How to make your children put their phone down

Grabbing phones from children is not the solution. (Shutterstock)

Children are glued to devices, and trying to make them break free can sometimes cause them to lash out at their parents. This is a delicate situation, so how should parents approach it?

Prakriti Poddar advised these steps:

• No to old parenting style of yanking away phone: Old-school parenting says, “Take the device away.” But that only creates withdrawal symptoms—because, neurologically, kids are experiencing a dopamine crash. Instead of punishment, hijack the nervous system’s response to transitions and make off-screen time feel natural.
• Digital off-ramp technique: Rather than yanking the screen away, use a gradual transition—like how fitness apps keep people engaged (countdowns, progress bars). For example, instead of “Stop now!” say, “Choose your stopping point—two minutes or five?” This small decision gives kids a sense of control, reducing resistance.
• Regulation before redirection: If a child is melting down, address the nervous system before their behaviour using co-regulation: Sit next to them, breathe slowly, and say, “Take three deep breaths with me.” Your child’s nervous system will sync with yours, helping them regain control before a power struggle starts.
• The ‘screen time bank’ system: Instead of setting fixed limits, let kids earn screen time through real-world activities. For example, 30 minutes of outdoor play equals 30 minutes of gaming. Reading or writing for 20 minutes equals 20 extra minutes of screen time. This reframes screen time as something they actively manage, rather than passively receive.

In a digital world, screens are inevitable. So parents should instead change their perspectives and stop treating screens as enemies and coercing children to give them up. With some mindful techniques, like the ones Prakriti mentioned, parents can help guide their children towards a harmonious coexistence with screens.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.