Your next move is yours.
You can enjoy technology and still make room for other things you love. Start with one small experiment.
Try the pause.
-
Before you open an app
Ask yourself: what do I want to do here? Pick something specific.
-
Give it a finish line
Choose a stopping point, like one video or the end of a round. Tell someone your plan if that helps.
-
Choose what’s next
When you reach your stopping point, pause and decide. What else would you like to do today?
This is an experiment, not a test. A day that doesn’t go to plan is something to learn from.
A starting point for your age.
Grades 4–6: be a habit detective
Choose one day to notice when you reach for a screen. Were you bored, excited, curious, or looking for company? Tell a trusted adult one thing you noticed, then choose an offline activity to try together.
Grades 7–9: take back a decision
Think about a time you stayed online longer than you planned. What kept you there? Try changing one thing, such as turning off a non-essential notification. Check any device changes with your parent or caregiver.
Schoolwork, accessibility tools, creative projects, and talking to people you care about may all involve screens. Think about the purpose as well as the time.
Things you might be wondering.
Why can it be so hard to stop?
Features like autoplay and alerts give you another reason to keep watching or come back. Noticing those features can help you make a deliberate choice. Read more from the American Academy of Pediatrics.
What if my friends are all online?
Friendship matters. Talk with your friends and a trusted adult about ways to stay connected while leaving time for other parts of life. You might agree on a time to play together or plan something in person.
What if I’m worried about my screen use?
Talk with a parent, caregiver, teacher, or school counsellor you trust. You don’t need to figure everything out on your own. This site offers activities and information; it cannot diagnose a problem.