Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
60 results (expanded search) for "screen"
Parenting
Screen-Free Zones and Times
Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.
Parenting
Values-Based Screen Framing, Not Rules-Based
Instead of counting minutes, ask: "What value do I want my child to live, and is the screen serving or blocking it right now?"
Parenting
Screen-Free Dinner — Family Tech Agreement
A written family agreement: the table is a screen-free zone for everyone in the home.
Parenting
Modeling Your Own Screen Habits Transparently
Before any rule for your child, show him your own screen — children spot hypocrisy before they know the word for it.
Parenting
Handling a Screen-Time Meltdown When Time Is Up
Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Digital & AI
Co-Viewing vs. Solo-Screen Time
When your child watches content, watch with them and comment and ask — the difference between a screen that educates and one that numbs is your presence.
Digital & AI
Family Screen-Time Transparency Dashboard Habit
The whole family (parents and children) shares the weekly screen-time report openly — mutual transparency ends the "the rule is just for me" feeling.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Parenting
Written Screen Agreement
A simple document everyone signs setting when, where, and how much — ending endless daily negotiations.
Parenting
Screen Time as a Values Conversation, Not a Daily Battle
Beyond a one-time signed document — a renewed weekly conversation asking "why," not just "how many minutes."
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Parenting
Screen-Free Family Dinner
All phones and TV out during dinner — at least one daily meal.
Parenting
The Screen Time and Sleep Science Conversation
Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.
Digital & AI
Screen-Free Sunday
Every Sunday: no computer, no smartphone (except basic calls/SMS).
Parenting
Family Tech Agreement
A document signed by all family members (parents included) about screen use rules.
Parenting
Co-Viewing
When your child watches, sit with him and ask during the show — the screen turns from isolator to connector.
Parenting
Gaming-Specific Parenting — Social Gaming Norms
Group games (Fortnite, Roblox) aren't ordinary "screen time" — they involve live communication with strangers requiring special rules.
Digital & AI
Family Tech Agreement
Family sits, writes 7 collective rules about screens. All sign. All accountable.
Administrative
Video Standard Operating Procedure
Record a one-hour screen video of someone doing the task instead of writing 15 pages nobody reads.
Parenting
One-Book Bedtime Ritual
One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.
Parenting
Co-Viewing Quality Over Quantity Framing
Sitting beside your child during screen time isn't enough — 3 in-scene questions turn passive sitting into actual dialogue.
Digital & AI
Phone-Free Nature Walk
Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Parenting
Tech Curiosity Talk
Ask your child with curiosity about his apps and digital friends — before discovering by surprise.
Parenting
Social Media Curiosity Talk
Instead of "platforms harm you", ask curiously: "what do you enjoy most? what bothers you?"
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Leadership
The "Front Page Test" for Decisions
Before any sensitive decision, ask: if published with full detail on tomorrow's front page, would I defend it with pride or look for an exit?
Parenting
Boredom Tolerance
Don't rescue your child from boredom — boredom is a creative gap, not a crisis.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Parenting
Serve & Return Interactions
Every sound/gesture from your child = a "serve"; respond promptly = a "return." This game builds his brain.
Parenting
Treating Nature Deficit
Two hours weekly in nature (Louv) = minimum dose for child's mental health.
Parenting
Board Game Evenings
Two weekly hours of family board games — builds executive function, rule-following, losing gracefully.
Parenting
Digital Boundaries for Teens
Don't "monitor" your teen, "covenant" with him on a digital protocol. The difference is everything.
Parenting
Recognizing Teen Depression vs. Normal Moodiness
Learn to distinguish normal teen mood swings from depression signs requiring professional intervention.
Parenting
Teen Sleep-Hygiene Advocacy
The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.
Parenting
The YouTube Algorithm Awareness Conversation
Explain to your child the next video isn't chance — an algorithm designed to keep him longer, not to serve him.
Parenting
Age-Appropriate Content-Filtering Setup Walkthrough
Beyond a one-click "parental controls" toggle — a deliberate setup precisely matching each child's age, reviewed periodically.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
30-Day Digital Declutter (Newport)
Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.
Digital & AI
One-Day Digital Dopamine Fast
Every Saturday: no social, no YouTube, no Netflix, no games. Discover how addicted you are.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Digital & AI
Quarterly App Audit
Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.
Digital & AI
YouTube Discipline: Search, Not Recommendations
Enter YouTube with a specific search topic. Never open the home page.
Digital & AI
Child Online Safety
Before any new app for your child: check 3 things — recommended age, privacy, stranger contact.
Digital & AI
Family Tech Agreement Renewal Ritual
Every 3 months, sit as a family to review your tech agreement — kids grow and rules must grow with them.
Digital & AI
Tech-Free Vacation Planning
Before your next trip, explicitly plan a screen-reduced vacation — deciding in advance is far easier than resisting in the moment mid-trip.
Digital & AI
Responding to Identity Theft or Impersonation
If you discover a fake account impersonating your name or photos, apply a rapid documentation-and-reporting protocol instead of panicking or ignoring it.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Parenting
Free sample · no sign-in
Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Parenting
Visible Family Library
Place books in every room at child arm-level — environment does what persuasion can't.
Parenting
Unstructured Free Play
Protect one hour daily for play with no direction, no educational agenda, no camera.
Digital & AI
Desktop Zero — Friday
Every Friday, empty the desktop: each file goes to its folder, archive, or trash.