Digital Detox for Families: Screen-Time Tips Backed by WHO and IAP Guidance

Phones, tablets and televisions are part of daily life, for children and adults alike. The goal of a digital detox is not to ban screens but to make sure they do not crowd out sleep, play, study and time together.

What the guidance says

• The World Health Organization (2019) advises that babies under one year should have no screen time, and that children aged two to four should have no more than one hour of sedentary screen time a day, with less being better.
• The Indian Academy of Pediatrics (IAP) recommends that children below two years should not be exposed to screens, apart from occasional video calls with relatives, and that children aged two to five should have no more than one hour a day.
• Both stress that screen time must not replace physical play, sleep and family interaction.

Practical rules for the home

Create screen-free zones and times

• No phones at the dining table.
• No screens in bedrooms at night; charge devices in a common room.
• Switch off screens at least an hour before bedtime.

Make a family media plan

Choose quality over quantity

Pick age-appropriate, ad-free content. Watch with young children and talk about what you see.

Lead by example

Children copy what adults do. If parents scroll through dinner, rules for children will not hold. Try a family "phone basket" during meals and outings.

Ideas to replace screen time

• Outdoor play, cycling or an evening walk
• Board games, puzzles and storytelling
• Cooking simple dishes together
• Reading aloud, drawing or music

Watch for warning signs

Trouble sleeping, irritability when devices are taken away, falling grades, eye strain or less interest in friends can signal too much screen use. Speak to your paediatrician if you are worried.

Start small: one screen-free hour every evening is a realistic first goal that most families can keep.