Screen-Free Evening Routines: Help Children Wind Down
A calm ending to the day can ease the transition to sleep. Create a simple screen-free evening routine that works for your family.
Published August 2, 2026 · Hjerterum
Stopping a video, game or conversation just before bedtime can be difficult. Screens are designed to hold our attention while the body needs to slow down. A predictable transition is often more helpful than a sudden instruction to switch off.
Begin with a realistic period
The Danish Health Authority notes that screen use before bedtime can delay sleep. You do not need to change the entire evening at once. Begin with the final 30 minutes before bed and adjust from there.
Explain in advance when screen time ends. A timer or regular reminder can remove some of the negotiation from the situation.
Fill the gap with something specific
“No screens” only tells a child what is not allowed. Offer a small selection instead:
- reading aloud or independent reading
- calm music or an audiobook
- drawing
- having a bath and putting on pyjamas in good time
- packing a school bag and choosing clothes for tomorrow
- a short conversation about a good moment from the day
Let the child choose between two options. This offers influence without turning the entire routine into a negotiation.
Make the routine visible
An evening routine can consist of three or four steps repeated in the same order. In Gatherheart, “Pack school bag”, “Brush teeth” and “Read for 10 minutes” can be set up as positive habits. The aim is not to control every minute, but to make the sequence easier to remember.
Adults set the tone too
It is hard for a child to put their phone away while the adults continue scrolling. Consider a shared place for phones during the screen-free part of the evening. It shows that the pause is an act of care for the whole family.
Adjust with respect for the child
Teenagers have different needs from younger children, and online communities can be important to them. Agree on the boundaries together and explain their purpose. A habit lasts longer when the child understands what it is meant to support.