07/22/2025
10 thoughts for families as you prepare for a device free back to school:
1. Set Daily “No Phone” Hours at Home
Start building tolerance now. Create 1–2 designated phone-free blocks each day (e.g., 10am–12pm or during dinner/bedtime). Gradually increase the length to mirror school hours.
2. Establish a Morning “No Phone Until…” Rule
Practice keeping phones put away until after a certain activity like no phone until breakfast is done or chores are finished. This mimics school structure and helps kids resist the urge to check first thing.
3. Talk Openly About the Why
Have age-appropriate conversations about how phones can hurt focus, social growth, and sleep. Frame the ban as a life skill, not a punishment. Invite their input and help them feel some control in the process.
4. Build “Boredom Muscles”
Start practicing being bored — intentionally. Limit screen time during downtime and encourage reading, drawing, journaling, or just thinking. Teens hate this at first but build creative resilience with repetition.
5. Do a “Mock School Day”
Try a phone-free half-day (or full day) simulation at home where the phone stays in a designated spot. Practice what it feels like and debrief after: what was hard, what helped, what could make it easier?
Practice Paper Alternatives
Have your child use:
• An analog watch to check time
• A paper planner or sticky notes for reminders
• A notebook for jotting down thoughts
This reinforces executive functioning skills that phones often short-circuit.
7. Create a Communication Plan
Help teens feel secure by practicing what to do if they need you. For example:
• Memorize key phone numbers
• Know where the office phone is
• Set expectations for when you’ll check in (e.g., after school only)
8. Involve the Whole Family
Make it a shared challenge. If your child is giving up phone access at school, try reducing your own phone use during the same hours. It builds empathy and shared accountability.
9. Set Social Goals
Encourage face-to-face connection now. Help them plan some in-person hangouts without phones to build comfort and social confidence without the screen as a crutch.
10. Normalize the Struggle
Acknowledge it will be hard, and that’s okay. Frame this as a skill that gets easier with practice — like lifting weights or learning to drive. Validate the challenge but stay firm.
Bonus:
Use parental controls through your cell phone provider to turn off data during the school day.
