Helping Kids and Teens Disconnect from Phones

Being able to disconnect for our phones and devices is an important skill. Reducing technology use can help teens and young adults improve focus, build relationships, strengthen social skills, and give time for new experiences. Keep in mind that disconnecting isn’t about abandoning technology use entirely. Instead, it’s about using meaningful strategies to help us become more present, focused, and connected. It’s something we ALL can learn from.

Below you’ll find some simple strategies to help kids and teens disconnect from their phones and digital devices.

Consider Why Disconnecting Matters

In order to fully buy in to the idea of disconnecting from their phones, it’s help to have an understanding of why it matters. The good news it that there are ample reasons why time away from our devices is truly beneficial for us.

Allows us to be more present in the moment – Every moment truly only happens once. By putting your device away for a period of time, you are actively embracing the now. That means being present for chats with peers, learning new ideas in the classroom, laughs with friends, and much more.
Improves focus and attention skills – Time on your phone can be exciting and fun, but it’s also mentally draining. This has a big impact on your ability to pay attention and focus on tasks. Disconnecting allows your brain a chance to rest, reset, and replenish your focusing abilities.
Gives time for new hobbies – When you are glued to your device, you’re not doing other activities that might matter for you. Being away from your phone allows you to truly prioritize the activities that positively impact your life, like spending quality time with family or friends, practicing a skill, or diving into a new hobby. If you had even just an extra 30 minutes a day, think about what you could do with that time.
Improves self-awareness – Digital devices are a distraction. They might feel good in the moment, but they are preventing you from thinking about your own thoughts, feelings, values, needs, and hopes for the future. Spending some device-free time each day gives you the opportunity to check in with yourself, a valuable skill you can use for years to come.
Strengthens our social skills – Genuine connections matter. During social events and activities, keeping your phone away allows you to fully engage with others. It also helps you to build critical social abilities like teamwork, communication skills, self-advocacy, conflict resolution, and more.
Improves our sleep – A good night’s sleep is critical to helping you do and feel your best. Researchers have shown that phones often play a big role in reducing the amount of sleep teens and young adults are getting each night. Even small interruptions in our sleep can negatively impact the quality of our rest. Having a plan to disconnect at night is an important step in putting yourself first.

reasons to disconnect from your digital device - ideas to discuss with kids and teens

Highlight Strategies to Disconnect

Let’s face it – technology is addicting for all of us. Kids and teens need specific strategies to help them manage and reduce their device-usage. Some techniques to try include:

Turn your notifications off. One of the simplest and most effective strategies is turning your notifications off. You don’t need to be constantly interrupted by your phone! Turning the notifications off gives you the chance to still check your phone when you need to, but also gives you distraction-free time.
Find other activities you enjoy. Spending too much time on your device can take away time from doing other activities you love. Consider how you’d like to spend your time. Maybe you want to read more, learn how to play piano, practice drawing, improve your basketball skills, or take more walks with your dog. Find the activities that work for you.
Schedule device-free time for yourself. Create space for yourself to be device free by intentionally scheduling that time into your day and week. You might use the last hour before bed to be a device-free time, for instance, allowing you to journal, read, or draw on your own.
Learn your phone in another room. While working on a task or chore, try leaving your phone in a separate location for a period of time. For example, you might give this a try while reading your book, folding laundry, or playing guitar. Even when you do this for short periods of time, you are training your brain that it’s okay to go device-free.
Delete specific apps. Some apps are more time-consuming and problematic than others. Start with deleting apps that drain your mental energy. Keep in mind that you can always download them again if you choose, but deleting them for now gives you time to assess if you really need them after all.
Turn your phone off. Your phone doesn’t need to always be on! While working on an important task or fun activity with friends, try turning it off. Once you get used to it, you will notice how much more focused and engaged you are.

strategies to disconnect for kids and teens

Engage in Device-Free Activities

Put it all together by actually practicing some device-free time. Try creative activities like drawing, painting, or writing a poem. Embrace social experiences like telling stories, doing a hands-on craft, or volunteering in some way. Of course, outdoor activities are always beneficial, too. Try taking a walk, watching wildlife, starting up a garden, playing a sport, or going on a scavenger hunt.

The truth is that there are countless device-free activities. Some are fun and exciting, while others are more relaxing and calm.

Device-free activities list for kids and teens

Reflect on the Experience

After you’ve spent some time away from your device, reflect on the experience. What was it like for you? What was fun? What was challenging? What experiences did you get that you probably wouldn’t have gotten if you were on your phone? How could you add routines into your life to reduce your phone usage in the future?

There are no right or wrong answers here, but reflecting can help build your self-awareness and decision-making skills for the future.

Getting Started Together

If you want to go over these strategies with your teen, I’ve put them together in a free printable activity to help kids disconnect from their phones and devices.