Simple yet effective timetable, tips to reduce screen time before school reopening: Psychologist explains

Children are all set to go back to school and their regular routines as the summer holidays have almost ended. Most children may have killed time during the holidays using modern gadgets, including smartphones, for hours. Parents who have allowed the children to use their phones freely during the holidays will now demand them back. However, things could go wrong if the parents do not handle this situation carefully. C Sneha, digital deaddiction psychologist at D – DAD Centre (Digital Deaddiction Centre), Changanassery, explains. 

To the parents
• Do not snatch away phones or gadgets suddenly from children who have been using them for over eight hours a day. They might not be able to control their emotions or behaviour when the gadgets are seized forcefully. Children might even get violent in such situations. 
• Try to reduce the time from eight hours to six hours first, and then gradually lower the duration. 

• Try giving them small tasks or responsibilities, and they could be allowed to use phones as a reward. If the child has performed the task successfully without asking for the gadgets, then reward them with a gift. You could allow them to use the phone for a short duration if the child is too adamant. However, make sure not to allow them to use phones or other gadgets as rewards at all times. 
• The child will regain his/her confidence if the parents also follow this timetable. It wouldn’t be a good model if the parents use mobile phones and gadgets for hours and then restrict the child from using them. 

• Create ‘no phone’ zones in your homes. Try to avoid phones and gadgets in bedrooms, study areas, and dining spaces. 
• Encourage children to stay away from phones at least an hour before going to bed. Try to make it a family time when everyone enjoys hearty conversations with each other. 
• It is important to address issues like loneliness and boredom suffered by children inside the homes. 

To the children
Here is an effective timetable that could help you reduce screen time. 
5.30 am – 6 am: Wake up
6.30 am – 8.30 am: Make the bed/ daily chores/ light exercises/ reading the newspaper
9 am – 12.30 pm: Gardening/ cleaning house/ helping with kitchen chores/ visiting relatives

From noon onwards: Studying/ practising new habits/ craft making/ treasure hunting/ painting/ exciting science experiments/ learning new things/ creative activities
Evening: Walking/ gym/ physical exercises and sports/ outdoor photography/ reading ten pages of a book/ homework

Night: Board games like chess or ludo/ Memory games with family members/ dinner time conversations/ movie night with family/ planning the routine for the coming week
Note: This timetable is for the holidays; on school days, you could skip the activities during school hours and follow the rest. 

There is no need to follow everything on the same day; you could try different things on various days. 
Screen–time recommendation
0-2 years: No screen time
2 – 5 years: One hour a day (under parental guidance)
6 – 12 years: 1 – 2 hours a day (ensure good sleep, study time and physical activities)
13 – 18 years: Maximum two hours (Using phones at night and overindulgence on social media should be regulated)