How to Use Rewards Systems to Encourage Less Screen Time

27 June 2025

Let’s be real – screens are everywhere. From phones and tablets to gaming consoles and smart TVs, our kids are constantly surrounded by digital distractions. You’ve probably had days when getting your child to look away from a screen felt like trying to pry candy from their hands. We’ve all been there. But if you're looking for a way to encourage less screen time without turning into the “mean parent,” a well-planned rewards system might just be your secret weapon.

In this article, we’ll break down how to effectively use rewards systems that can motivate your kids to hit the pause button on screen time—and actually enjoy life beyond the pixels.

Why Reducing Screen Time Matters

Before we dive into the how-to, let’s talk about the why.

Screens aren’t inherently evil. In fact, they can be educational, entertaining, and even socially engaging. But too much of a good thing? That’s where the problems start. Excessive screen time can lead to:

- Sleep disturbances
- Reduced physical activity
- Poor attention span
- Behavioral issues
- Less face-to-face interaction

None of us want those side effects for our kids. So, moderation is key—and that’s where a rewards system can step in to help.

What Is a Rewards System?

A rewards system is exactly what it sounds like: a structured approach to encourage desired behavior through incentives. Think of it like a game—your child earns points or prizes for making better choices, like reading a book, playing outside, or helping around the house instead of defaulting to screen time.

Simple, right? But the trick lies in doing it right.

1. Set Clear and Realistic Screen Time Goals

Before you can reward good behavior, you need to define what that behavior looks like. That means setting screen time limits that are clear, consistent, and realistic.

Tips for setting screen time goals:

- Use age-appropriate guidelines: For example, the American Academy of Pediatrics suggests no more than one hour per day for kids aged 2 to 5.
- Start small: If your kids are used to four hours of screen time daily, cutting it to one hour overnight might backfire.
- Be consistent: Make sure both parents (and any caretakers) are on the same page.

➡️ Talk it over with your child, too. Let them feel involved in the decision-making—it boosts buy-in.

2. Identify Rewards That Truly Motivate

Now the fun part! You need to figure out what really gets your kid excited. Because let’s be honest, not all rewards are created equal. What works for one child might fall flat with another.

Types of rewards to consider:

- Tangible rewards: Stickers, toys, extra playtime, or a favorite treat.
- Experiential rewards: A trip to the park, one-on-one time with a parent, movie night (without screens).
- Privileges: Staying up 30 minutes past bedtime, picking the family dinner, or choosing the weekend activity.

⚠️ Just avoid using screen time as a reward—it defeats the purpose! You want to make non-screen activities just as (or more) appealing.

3. Create a Points or Token System

This part is like gamifying good behavior—and trust me, kids eat it up.

How it works:

- Assign points or tokens for non-screen activities. For example:
- Playing outside for 30 minutes = 2 points
- Reading a book = 3 points
- Helping with chores = 1 point
- Set a “store” where they can redeem those points for rewards. Maybe 10 points gets them a baking session with mom or a small toy.

You can use jars with marbles, sticker charts, or apps that track points. Make it visual and fun!

📌 A quick tip: Don’t delay rewards too long. Younger kids especially need immediate feedback to stay motivated.

4. Stay Positive, Not Punitive

The whole idea here is motivation, not punishment. So instead of taking screen time away as a consequence, focus on earning privileges through better choices.

Reframe the conversation:

- ❌ “No video games because you didn’t play outside today.”
- ✅ “You can earn game time by choosing to play outside!”

Do you feel the shift? It’s empowering rather than discouraging.

Kids respond way better to positive reinforcement than to nagging or scolding. When they feel like they have some control over their outcomes, they’re more likely to dig in and make those good choices themselves.

5. Make It a Family Affair

Trying to reduce screen time alone can make your child feel singled out. But if it becomes a family goal, you create a supportive environment that leads by example.

Invite everyone to join:

- Set up a shared chart where everyone logs screen-free activities.
- Plan screen-free family time together—board games, puzzles, nature walks, you name it.
- Cheer each other on. You’re all in this together!

When your kids see that even mom or dad is putting the phone aside during dinner, that speaks volumes.

6. Track Progress and Celebrate Wins

Stick to regular check-ins to see how the system is working. Are the rewards motivating enough? Are the goals realistic? Be flexible and tweak the system based on what you learn.

And don’t forget to celebrate the wins—big or small!

- Finished a week of reduced screen time? Celebrate with a special outing.
- Made it through the weekend with more outdoor than screen time? High-five, baby!

The point is to reinforce the positive behavior and build momentum. Progress over perfection, always.

7. Rotate Rewards to Keep It Fresh

Here’s something nobody tells you—kids get bored. A reward that felt like gold last month might not move the needle next time.

Keep it interesting by rotating rewards:

- Introduce seasonal incentives (like a summer scavenger hunt).
- Let them “unlock” new rewards as they progress.
- Occasionally surprise them with bonus prizes for hitting milestones.

It keeps things exciting—and keeps them working toward something new.

8. Use Visual Aids and Routine Charts

Visual cues can be powerful, especially for younger kids. A simple routine chart with stickers or drawings can go a long way in encouraging screen-free habits.

Create a daily routine that includes:

- Playtime
- Reading time
- Chore time
- Structured screen time (if any)

These visuals help kids understand the rhythm of their day and give a clear sense of what’s expected—without you having to nag constantly.

9. Model Balanced Screen Use Yourself

Let’s not forget—we’re our kids’ first and most powerful role models. If they see us constantly glued to our phones, no reward system in the world will undo that influence.

Try this:

- Create “screen-free zones” in the house (like the dinner table or bedrooms).
- Implement “tech-free hours” when the whole family powers down.
- Be present. Put down the phone and show them what engaging in the moment looks like.

Modeling balance teaches them balance.

10. Be Patient and Consistent

Behavior change doesn’t happen overnight, especially with something as addictive as screens. Be prepared for some resistance. There might be whining…maybe even a meltdown or two.

But hang in there.

Keep showing up with a calm, consistent tone. Keep using the rewards system. Keep celebrating the small wins. Over time, you'll start noticing shifts—your child choosing to play outside, asking to bake cookies instead of reaching for the tablet, and genuinely enjoying time away from screens.

That’s the payoff. And it’s so worth it.

Final Thoughts: It’s About Balance, Not Perfection

At the end of the day, we’re not trying to ban screens forever. Technology is a part of our lives (and honestly, a lifesaver on long road trips or rainy days). But we are trying to help our kids develop a healthy relationship with it. One where they don’t default to passive screen time out of boredom but see it as one option among many other fun, stimulating activities.

A thoughtfully crafted rewards system gives kids the gentle nudge they need—and empowers them to rediscover the joys of life beyond the screen. And when done right, it can strengthen your bond with your child and make parenting just a little bit easier (hallelujah!).