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og — Screen Reset for Kids (30 Days)

Week-1 Wins You Can See

Short, repeatable AM/PM reps = fast change.

  • Calm Shutdown (PM): 5-minute timer → tablet/phone in basket → check “PM” box.

  • Homework Kickoff (AM/after school): 10:00 focus block for the first task only → tick one box.

  • Device-Free Dinner: phones in basket + 2 conversation prompts.
    Most families report fewer arguments, easier transitions, and more eye contact within 7 days.

Why Screens Trigger Meltdowns (In Plain English)

Fast, endless rewards spike dopamine; slow activities can feel “boring” by comparison. Good news: brains are plastic. Replace screen dopamine with novelty + movement + small wins and attention rebounds quickly.

The Daily Cards: Your No-Debate Routine

  • AM Card: one quick win (make bed, breakfast chat, 10:00 homework start).

  • PM Card: 5:00 calm shutdown, pick tomorrow’s Dopamine-Swap, bedtime read-aloud.
    Check AM/PM boxes; consistency—not length—drives results.

Age Tracks at a Glance

  • Ages 5–7: picture-based cards, 1–2 choices max, 5-minute timers.

  • Ages 8–10: written cards, 10-minute focus blocks, “help choose” the swap.

  • Ages 11–12: co-created rules, 15–20 minute blocks, self-logged streaks.

Homework Kickoff That Actually Starts Homework

Begin with one micro-task (title page, 3 vocab words, problem #1). Start a 10:00 timer. Stopping while it’s going well builds tomorrow’s momentum.

Device-Free Dinner, Minus the Eye Rolls

Phones in a visible basket before anyone sits. Use two prompts:

  1. “Rose/Thorn/Bud” (best/worst/what you’re excited for)

  2. “Teach us one thing you learned today.”

Dopamine-Swap Deck (Move • Make • Meet)

Rotate one daily:

  • Move: scooter loop, mini-obstacle course, living-room dance, 3-spot soccer.

  • Make: Lego scene, smoothie lab, paper city, 4-panel comic.

  • Meet: neighbor chalk art, board-game trade, library mission, grandparent call.

Sleep Reset in 60 Minutes

T-60: shutdown + warm light. T-30: bath/shower or stretch. T-15: read-aloud. Bedroom = no tablets; charge devices outside.

IF–THEN Scripts for Sticky Moments

  • IF “one more episode,” THEN point to the shutdown timer + offer Swap choice.

  • IF car-ride boredom, THEN “Soundtrack DJ” or “Category Game.”

  • IF morning drift, THEN 2-item AM card + 10:00 timer.

When School Requires a Screen

Keep school tech in public spaces, set a clear start/stop window, and follow it with a non-screen Swap to prevent rebound scrolling.

Siblings & Share Fights

One basket, two timers. Oldest models the shutdown first; youngest copies with a shorter timer. Praise the first calm follower.

Use the Family Life Planner (Included — $20 value)

Print weekly: meals, chores, activities, “Swap of the Day,” and bedtime reads. Kids check their own boxes—built-in motivation.

Streaks, Not Perfection

Missed a day? Restart with the 5-minute shutdown tonight and pick tomorrow’s Swap before bed. Two good days beat one perfect week.