Screen Time Reflection Worksheet

Use this worksheet to reflect on your family’s device use patterns, attention impacts, and emotional experiences. Take about 7 minutes to complete the prompts below.

1. Describe your child’s typical device use throughout the day.
Consider times of day, duration, and types of activities (e.g., gaming, social media, homework).

2. When you observe your child using devices, what signs of inattention or distraction do you notice?
For example: difficulty focusing on tasks, irritability, frequent multitasking.

3. How does your child (and you) feel immediately after extended device use?
(e.g., tired, anxious, restless, overstimulated)

4. Identify specific moments in your household when device use interferes with family interactions or routines.
Describe one recent example in detail.

5. What patterns or triggers lead to increased device use in your family?
(e.g., boredom, stress, waiting periods, peer influence)

6. Reflect on any successful moments when your child managed device use well.
What factors or strategies helped in that situation?

After completing this reflection, you’ll share insights in pairs for deeper discussion. Your observations will guide the strategy brainstorming in the next activity.

Device Attention Infographic

Dive into how constant device use interrupts our focus—and discover simple ways to restore it.

Distraction Loops 🔄

• Interruptions trigger more interruptions. A single notification can start a cycle of checking, responding, and rechecking.
• Loop effect: Each bounce back to your device makes it harder to return to deep work.
• Typical loop length: 3–5 minutes—from alert to re‐focused state—before the next ping.

Cognitive Load & Attention Fragmentation ⚙️

• Switch cost: Jumping between tasks costs up to 40% more time and mental effort.
• Partial attention: Trying to multitask leaves us mentally taxed, with none of the tasks getting our full brainpower.
• Continuous partial attention leads to mental fatigue, making it harder to concentrate on both screens and real‐world interactions.

Effects on Memory & Mood 💭😔

Memory:

• Interruptions degrade our ability to store and retrieve information.
• After just one distraction, recall accuracy can drop by 25%.

Mood:

• Frequent pings trigger stress responses—elevated heart rate and cortisol release.
• Overstimulation can lead to anxiety, irritability, and a sense of being overwhelmed.

Key Statistics 📊

• Average screen time for children: 4–7 hours per day.
• Notifications checked per day: 80–150 times on average.
• Task performance drop when multitasking: 50% reduction.

Tips for Restoring Focus 🛠️

1. Batch your notifications. Turn off non‐urgent alerts and check messages at set times.
2. Establish device‐free zones. Designate areas (e.g., dinner table, bedrooms) as tech‐free to encourage undistracted family time.
3. Use the Pomodoro Technique. Work in focused 25-minute intervals, then take a 5-minute break—device-free whenever possible.
4. Create a recovery ritual. After screen use, pause with a short walk, deep‐breathing exercise, or a quick stretch to help your brain reset.
5. Model mindful habits. Children follow parental cues—show them how to manage notifications and take tech breaks.

By recognizing distraction loops and cognitive load, and by putting these simple strategies into practice, families can reclaim attention and build healthier tech habits together.

Mindful Tech Strategies Handout

Use this handout during the Strategy Brainstorm activity to explore and record practical routines for more mindful device use. For each category below, review the example strategies and then add your own ideas in the blank spaces provided.

Timing Strategies ⏰

• Screen Curfew: No devices after 8 pm to help wind down before bedtime.
• Tech-Free Meal Times: All phones and tablets stay in the kitchen during breakfast and dinner.
• Daily Focus Blocks: Allocate 30 minutes of homework or family reading with no screens.
• Weekly Offline Day: Choose one weekend day for low-tech or no-tech activities.

Your Timing Ideas:

1. ____________________________________________
   
   
   
   
   
   
2. ____________________________________________
   
   
   
   
   
   
3. ____________________________________________
   
   
   
   
   
   

Environment Strategies 🏡

• Charging Station: Create a common “phone parking lot” in the hall or kitchen each evening.
• Device-Free Zones: Designate bedrooms or the dining area as tech-free spaces.
• Visible Reminders: Post a chart or sign at home entrances outlining tech rules.
• Portable Basket: Place a basket by the front door where all devices go when entering the house.

Your Environment Ideas:

1. ____________________________________________
   
   
   
   
   
   
2. ____________________________________________
   
   
   
   
   
   
3. ____________________________________________
   
   
   
   
   
   

Reward & Motivation Strategies 🏆

• Screen Tokens: Earn tokens for chores or family time, exchangeable for device minutes.
• Family Choice Time: Accumulate device-free hours toward a weekend outing or game night.
• Positive Reinforcement: Praise or small treats when tech rules are followed all day.
• Leaderboard: Track healthy tech habits on a chart, with a simple reward for consistent top performers.

Your Reward Ideas:

1. ____________________________________________
   
   
   
   
   
   
2. ____________________________________________
   
   
   
   
   
   
3. ____________________________________________
   
   
   
   
   
   

Next Steps

1. Review your brainstormed strategies and select one per category that feels most doable for your family.
2. Use the SMART framework (Specific, Measurable, Achievable, Relevant, Time-Bound) to turn each into a clear action plan.
3. Write your chosen strategies on the Action Planning Template and share with your accountability partner.

When you’re ready, move on to the Action Planning Template to craft SMART goals and set up support.

Action Planning Template

Use this template to turn one of your chosen mindful tech strategies into a clear SMART goal and set up accountability.

1. Selected Strategy
(e.g., “No devices during dinner, 6–7 pm on weekdays”)

2. Specific
(Exactly what will you do? Who is involved? Where?)

3. Measurable
(How will you track progress? What metric or count indicates success?)

4. Achievable
(What steps ensure this goal is realistic for your family?)

5. Relevant
(How does this goal align with your family values or needs?)

6. Time-Bound
(When will you start? By what date or how long will you maintain this practice?)

7. Who Is Responsible
(Name of child, parent, or shared role)

8. How We’ll Measure Success
(e.g., number of device-free dinners per week, chart checkmarks)

9. Accountability Partner
(Name of partner who will support and remind you)

Once complete, share this plan with your partner for mutual support and schedule a follow-up check-in to celebrate progress and adjust as needed.