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Free parent workbook

The 28-Day Screen Time Reset

A flexible, step-by-step workbook for when screens have taken over. Understand what screens give your child, make one safe change at a time, and rebuild routines with more room for sleep, friends, movement and family.

Get the free workbook

32 pages, A4. Fill it in on screen or print it. We’ll show the download straight away and email you a copy.

We’ll also send a few short emails with practical ideas. Unsubscribe any time. See our privacy policy.

What’s inside

  • Week 1, Understand: notice the pattern, check safety, and choose the values you’re making room for.
  • Week 2, Rebuild: protect one screen-free window and find alternatives your child will actually try.
  • Week 3, Strengthen: make the routine easier to repeat and hand over responsibility step by step.
  • Week 4, Sustain: review what changed and plan for holidays, exams and other disruptions.
  • Daily trackers, conversation scripts, a troubleshooting guide and a family safety plan.

Who it’s for

Parents and carers of school-aged children and teenagers whose screen use is causing regular conflict or crowding out sleep, play and relationships. Use the pages that fit your family. If a stage needs longer, stay with it.

This is a practical home guide, not a clinical treatment. If there are threats, violence, self-harm concerns or anyone feels unsafe, start with the safety pathway on page 3, and call 000 in an emergency. Lifeline is 13 11 14 and Kids Helpline is 1800 55 1800.

Start with the guide

The workbook goes with our guide How to Reduce Your Child’s Screen Time Without Constant Arguments. For everyday routines, try the free Family Screen Time Planner.