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How To Self-Regulate Screen Time

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Self-regulation of screen time involves managing and controlling the amount of time spent on electronic devices such as phones, laptops, and tablets to prevent their excessive use. This practice includes being mindful of screen time duration so that clients can enjoy a balanced schedule that includes other meaningful activities.

The How To Self-Regulate Screen Time handout teaches clients 9 strategies to manage their use of electronic devices and develop healthy habits. These tips include setting a daily limit, spending time outdoors, and removing distracting apps.

Following the strategies outlined in the handout reduces the risk of potential issues caused by excessive screen time, such as eye strain, headaches, sleep problems, and feeling socially isolated. For example, if they implement a structured schedule for social media use, they can free up time for studying, strengthening family bonds, and self-care activities.

Kids and teens can transform the handout into a tangible reminder by printing it out as a sticker. They can then cut out each tip individually and affix them to their notebook, card, or closet mirror.

Since kids and teens with ADHD often have trouble self-regulating their screen time use, this handout is included in our 29-page ADHD Handouts Bundle.

*This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed.

Want more resources like this? Check out our full catalog of ADHD worksheets and handouts.


  1. Hale, L., Kirschen, G. W., LeBourgeois, M. K., Gradisar, M., Garrison, M. M., Montgomery-Downs, H., Kirschen, H., McHale, S. M., Chang, A.-M., & Buxton, O. M. (2018). Youth screen media habits and sleep: Sleep-friendly screen behavior recommendations for clinicians, educators, and parents. Child and Adolescent Psychiatric Clinics of North America, 27(2), 229-245.
  2. Farooq, K., & Bashir, S. (2021). The Impact of Excessive Screen Time on Children Development with Social Work Perspective. Pakistan Journal of Social Issues, 1(2), 21-38.
  3. Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50-58. https://doi.org/10.1016/j.smrv.2014.07.007
  4. Tandon, P. S., Sasser, T., Gonzalez, E. S., Whitlock, K. B., Christakis, D. A., & Stein, M. A. (2019). Physical activity, screen time, and sleep in children with ADHD. Journal of Physical Activity and Health, 16(6), 416-422. https://doi.org/10.1123/jpah.2018-0215
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  • File: PDF
  • Size: 8.5" x 11"

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