My Daily Screen Time Plan

Healthy Digital Habits Beginner 1 week 5 lessons 5 modules

Every great day starts with a great plan! In this course, you will learn how to build a daily schedule that gives you the right amount of screen time — and still leaves room for all the other amazing things in your life. Whether you are five or fifty-five, having a plan means you are in charge of your screens, not the other way around. Let's make a plan that feels good and works for YOU.

Who is this for: Kids, teens, and families creating daily screen time plans

What You'll Learn

Understand what a typical day looks like and how much screen time you currently use
Learn the recommended screen time guidelines for your age group
Design a balanced daily schedule that includes school, play, rest, and screen time
Shift screen time from a default activity to a planned reward
Create a personal daily plan you can stick to with confidence
Build awareness of how screen time fits into a healthy, happy day
Feel empowered to adjust your plan as your needs change
Celebrate small wins as you follow your new schedule

Course Modules (5)

Module 1: What Does My Day Look Like Now? (15 minutes)

Before you can make a plan, you need to see where your time goes right now. This module helps you map out a regular day and spot where screens sneak in.

Most people do not realize how much time they spend on screens each day until they actually write it down
A time diary is a simple tool where you write what you do every hour — it shows you the truth about your day
Screen time often hides in small moments like waiting, riding in the car, or right before bed
There is no judgment here — this is just about seeing your day clearly so you can make it even better

Module 2: Screen Time Guidelines by Age (12 minutes)

Health experts have studied how much screen time is healthy at every age. This module shares those guidelines in a simple, easy-to-understand way.

Children under 2 should have almost no screen time except video calls with family
Kids ages 2 to 5 do best with about one hour a day of high-quality shows or apps
Kids ages 6 to 12 benefit from consistent limits, usually one to two hours of recreational screen time per day
Teens and adults should focus on balancing screen time with sleep, exercise, and face-to-face time rather than just counting hours

Module 3: Building a Balanced Daily Schedule (18 minutes)

Now it is time to design a day that has room for everything — school, play, meals, rest, family time, AND screen time in the right amounts.

A balanced schedule includes time for learning, moving your body, eating, resting, connecting with people, and having fun
Screen time should be one ingredient in your day, not the whole recipe
Putting screen time after active or creative activities helps your brain stay balanced and happy
Having a written schedule removes the stress of deciding what to do next and makes it easier to avoid mindless scrolling

Module 4: Screen Time as a Reward, Not a Default (14 minutes)

When screen time is something you earn after doing other things, it feels more special and you enjoy it more. This module teaches you how to flip the switch.

Default screen time means grabbing a device whenever you have nothing to do — it becomes automatic and mindless
Reward screen time means you do something productive or active first, then enjoy your screen time on purpose
Studies show that people enjoy screen time more when they have earned it because their brain appreciates the break
Simple rules like homework before games or outdoor play before videos make the switch easy and fair

Module 5: My Personal Daily Plan (20 minutes)

Put it all together! In this final module, you create your very own Daily Screen Time Plan that you can follow starting today.

Your plan should be realistic and flexible — life changes, and your plan can change too
Writing your plan down and sharing it with a family member or friend helps you stick to it
Include both screen-on times and screen-off times so you know exactly when devices go away
Review your plan every week and celebrate what went well before making any adjustments

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