Technology has become so deeply integrated into our daily lives that we are gradually approaching a point of no return. However, acknowledging this reality appears to be the only viable method to genuinely accept it.

Children, in particular, are increasingly engulfed by technology, with their screen time escalating at a concerning pace. Whether they are immersed in video games or browsing social media, excessive use of devices significantly impacts their mental and physical health. Despite these detrimental patterns of digital engagement, many young individuals persist in these habits.

As a parent, how should you tackle this issue? Should you confiscate their devices, and how can you mitigate their compulsive reliance on technology?

Prakriti Poddar, the global head of mental health and wellbeing for Roundglass Living, a holistic wellbeing application, provided comprehensive recommendations for parents facing this challenge.

She stated, “Attempting to completely sever the connection to technology is neither practical nor beneficial. Screens and devices are an unavoidable aspect of contemporary life. The objective is not to eliminate their use, but to achieve balance: assisting children in navigating this digital landscape with mindfulness, while ensuring that screen time is complemented by other enriching activities—such as education, hobbies, outdoor play, and personal interactions.”

How to build healthy screen habits

Building healthy screen habits is the need of the hour. Previously, the only solution seemed to be uprooting screen involvement altogether. But now, a more balanced approach has emerged, one that focuses on managing screen time rather than eliminating it entirely.

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

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 today's digital landscape, screens have become an integral part of life. Therefore, it is essential for parents to shift their viewpoints and cease regarding screens as adversaries, as well as to stop pressuring their children to abandon them. By employing thoughtful strategies, such as those suggested by Prakriti, parents can assist their children in achieving a balanced relationship with screens.

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