How to stop scrolling around your kids: 7 simple steps

To stop scrolling around your kids, choose one short time to put your phone away. Check any urgent messages first, keep it out of reach and decide when you’ll use it again.

Start with ten minutes at dinner or after school. Try a longer time once you find what works.

You’ll still need your phone for some things. The aim is to stop a quick check from turning into half an hour on social media.

Here are seven ways to use your phone less around your kids.

1. Choose one phone-free time each day

“Use my phone less” doesn’t tell you when to put it down. Pick a clear part of your day instead.

You could choose:

• The first 20 minutes after daycare or school.
• Dinner.
• Bath and bedtime.
• Breakfast on the weekend.

Make the plan clear:

“When we get home, I’ll leave my phone on the bench until we’ve had a snack together.”

Choose a time you can manage on a normal day. If the whole evening feels too long, start with one part of it.

If your days change a lot, tie the plan to something you do rather than a set time. “During dinner” may work better than “at 6 pm.”

2. Check what you need before you start

Before you put your phone away, deal with anything that needs a quick reply.

Check the pickup message. Reply to work. Look at tomorrow’s plans.

Then decide what still needs to reach you. You may need calls from your partner or a message from someone you care for.

If you’re waiting for something urgent, keep a way for that person to reach you. You can still choose to stay off social media while you wait.

For an older child, explain what you’re doing:

“I need to reply about tomorrow. Then I’m putting my phone away.”

When you finish, put it back in its place.

3. Keep your phone out of reach

Choose a spot for your phone, such as a shelf, drawer or charging point.

Make it somewhere you can hear a call without having the screen beside your hand. If it stays on the table, it’s easy to pick it up between bites or while your child talks.

Think about what you’ll use it for before you put it down:

• Start your music or podcast.
• Set any timer you need.
• Check the recipe.
• Send the message you were about to send.

You can still take a photo. Take it, then put the phone back. Sharing it and checking replies can wait until later.

4. Keep family time simple

Phone-free family time doesn’t need to be a planned event.

You can sit beside your child while they play, read a book or talk while you fold the washing.

If you need ideas, try:

• Letting your child choose a book.
• Building something with blocks.
• Drawing at the kitchen table.
• Sorting socks together.
• Going for a short walk.
• Listening while they explain their game.

After work, you may not feel like doing much. Choose something that fits the energy you have.

“Bring your toys over here. I’ll sit with you.”

You can also include your child in what you’re already doing. They could wash vegetables, match lids to containers or help set the table.

5. Notice when you start scrolling

You may reach for your phone before you’ve thought about why.

When you notice, ask:

“What did I pick this up to do?”

If there’s a clear task, finish it and put the phone back.

If you opened an app without meaning to, close it. You don’t have to finish the video or read the next comment.

Pay attention to when this happens. Is it while dinner cooks? When you sit on the couch? When your child starts playing alone?

Use that to change your plan. You might leave your phone in another room before sitting down, or keep a book nearby for the times you want a break.

6. Choose when you’ll check your phone again

Decide when you’ll catch up on messages or use social media.

For example:

“I’ll check my phone after bedtime.”

Or:

“I’ll have ten minutes to myself when my partner gets home.”

Choose a time that suits your day. You don’t need to save every phone task until late at night.

If you need a break before then, take one when you can. You might sit down with a drink, read something or use your phone for a set time.

If you choose to scroll, decide when you’ll stop before you open the app. A timer is one option to try.

7. Block distracting apps if you keep opening them

If you keep opening the same apps, try blocking them during the times you’ve chosen.

Start with the ones you tend to scroll through. You may want a break from Instagram, TikTok or games while keeping calls and other useful tools available.

Those Little Years lets you pause selected apps on your own iPhone. Start a session when you need it, or set Family Hours to repeat during the week.

Choose a short session first and see how it fits your routine.

See how Those Little Years works →

Common questions about using your phone less around kids

What if I need my phone for work?

Be clear about what you need to check and when. If your work allows it, choose set times for messages rather than checking throughout the evening.

When you’re on call, keep the contact method you need available. You can still pause apps that have nothing to do with work.

Can I block social media and still receive calls?

With Those Little Years, you choose which apps to pause. You can leave the Phone app available while blocking selected social media apps.

Check your sound and Focus settings too, so the calls you need can reach you.

What if my child is happy playing alone?

You don’t need to join every game. If you choose to use your phone, decide how long you want to spend on it.

The useful question is whether you’re using it as planned or scrolling for longer than you meant to.

What if I keep forgetting?

Make the plan easier to follow. Try a shorter time, move your charging spot or block the app you keep opening.

When you notice you’re scrolling, put the phone down and carry on. You can try again that same day.

Try ten minutes today

Pick one part of today when you’ll put your phone away.

Check anything urgent, choose where you’ll leave it and decide when you’ll use it again.

Afterwards, ask yourself what worked and what got in the way. Adjust the plan for tomorrow.