What to do if your child spends too much time online

For some children with additional needs, limiting screen time can really feel like the end of the world. If your child struggles to regulate their emotions or gets overwhelmed by change, you might notice they are finding the new limits challenging.

• Restart small. If you’ve reduced their screen time limit by more than 10 minutes, it might be a shock to their system. Go back to the start and try reducing by 5-10 minutes. Decide on how long you’ll wait (e.g. one week) before reducing by another 5-10 minutes. Repeat for however long it takes until you reach your goal.
• Let the storm pass. If your child is dysregulated or in the midst of a meltdown, keep your voice low and quiet. Wait for them to find their calm before trying to rationalise or explain anything.
• Create a safe place. You might already have somewhere that your child can go when they feel overwhelmed. Adapt this space to ensure it’s screen-free, cosy and has sensory activities or fidget toys. Redirect them to his space if they are overwhelmed when a new limit is enforced.

For some children with additional needs, the digital space is their safe space. Many games and videos offer routine and reliability, so limiting devices or access to a specific platform can feel scary for them.

• Create a daily schedule. Set up new routines to help your child see what is coming and when. Some children will benefit from this being very visual or having specific times (e.g. ‘at 4 PM, you can play a game of your choice until 4:30 PM).
• Use visual timers. Using the device timer or a fun one that you find online, start a timer for each activity. This can help them achieve what they want to within their screen time while helping them prepare for upcoming transitions.
• Narrate what comes next. Even if you have a daily schedule and visual timer, narrating what comes next can help cement expectations. For example, you could say ‘you can play your game for 30 minutes, then we’ll do your reading homework at half 4’.

Screens provide a lot of stimulation, from repetitive sounds to bright visuals. When a child with additional needs has been in that space for extended periods, it can be difficult to switch off.

They might not know how to entertain themselves outside of this space or they might struggle to find the same level of stimulation. This can lead to pacing, fidgeting or sensory-seeking in potentially unsafe ways.

• Swap visuals for audio only. If your child likes to be surrounded by noise, putting on their favourite music or an audiobook after screen time can help. They will still receive some kind of stimulation but can give their eyes and brains a rest.
• Swap for ‘heavy work’. Some children with additional needs might benefit from physical activity after screen time to adjust. Jumping on the trampoline, crawling like an animal on all fours, running at the park at full speed — anything that gets the heart pumping or muscles working hard.
• Use fidget tools. Toys, kinetic sand and similar tools can work as an outlet for your child’s energy that comes after overstimulation. Have these available right after their screen time ends for an immediate outlet.