50.4%
Four hours or more
Reported at least four hours of screen time on a typical weekday, excluding schoolwork.
THE 7-DAY FAMILY SCREEN RESET
Make Screen Time Less of a Daily Battle
A practical 7-day plan to help you set clearer boundaries and make more room for family time. Get the words to say, activities to offer, and agreements to build on—without banning devices.
See How the 7-Day System WorksScripts · Activities · Family agreements
Includes the illustrated “50 Screen-Free Activities” ebook at no extra cost.
★★★★★
“While we are still working on this, I have definitely noticed a decrease in screen time requests.”
Amazon.com book review · United States
✓Ages 3–16
✓No cold turkey
✓Digital PDF
✓30-day money-back guarantee
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THE CDC RESEARCH BEHIND THE AD
The numbers are a reason to take stock.
In a US survey of teenagers aged 12–17, heavier screen use was associated with more reported anxiety and depression symptoms.
27.1% vs 12.3%
Anxiety symptoms
Reported by teenagers with four or more daily screen hours, compared with those below four hours.
25.9% vs 9.5%
Depression symptoms
The same comparison, for symptoms reported in the previous two weeks. The anxiety figures also cover this period.
Source: CDC/NCHS, US data from July 2021–December 2023; published October 2024. These are associations, not proof that screens caused the symptoms or that this book treats them.
Start with the part you can change at home.
Agree when screens go away, have something ready to do next, and prepare for the conversation when your child asks for five more minutes. That’s where this book comes in.
Does this sound like your house?
You set a limit. They ask for five more minutes. By bedtime, you’re negotiating again—and wondering how to make tomorrow different.
The real problem
“I’ve tried screen rules before. They lasted a week.”
Knowing the rule is one thing. Following through after a long day is harder. A written plan gives you something to return to.
What it turns into
Dinner goes quiet for the wrong reason. Homework drags. Bedtime becomes another negotiation.
You want more room for the ordinary things: eating together, getting ready for bed, and enjoying each other’s company.
Why this is different
“The conversation scripts alone were worth it. I knew exactly what to say.”
You get the words, the steps, and the replacement plan — instead of one more idea you have to improvise mid-meltdown.
A rule says when to stop. A plan helps with what happens next.
The 7-day reset brings three tools together, so you have something to turn to when a boundary meets resistance.
Have the words ready. Use the conversation scripts for familiar sticking points, from bedtime requests to “all my friends have it.”
Give them somewhere to go next. Choose an activity for their age, so switching off comes with an idea for what to do instead.
Make the plan easy to return to. Use the printable agreements and weekly planners to put expectations somewhere the family can see them.
The daily plan gives these tools a structure. You bring the knowledge of your child and adapt the approach to your home.
Get the complete resetThe everyday moments you’re working toward
Seven days gives you a place to start. The aim is a routine you can keep practising, with clearer expectations for everyone.
For your kids
- ✓A clearer wind-down routine — set expectations for when screens finish and bedtime begins.
- ✓A plan for homework and screen time — talk through the order before the evening gets busy.
- ✓More options for “I’m bored” — have activities to suggest while they find their own interests.
- ✓More chances to play together — make room for games, building, and time outdoors.
For your family
- ✓More room for conversation — make shared meals a chance to reconnect.
- ✓Shared expectations for caregivers — agree on the boundaries you want to support together.
- ✓Words to reach for under pressure — use a prepared script when you’re too tired to improvise.
- ✓An agreement you can revisit — keep the plan visible and review it as your family’s needs change.
Inside the 7-Day Family Screen Reset
Day-by-day action plan
A step for each day, so you can work through the reset without planning the whole week yourself.
12 conversation scripts
Words to use and adapt for bedtime requests, car rides, and the “all my friends” conversation.
50+ screen-free activities
Indoor and outdoor ideas organized by age, from ages 3–16. Pick something that fits your child and your day.
Printable screen time agreement
A family screen time agreement with daily limits, screen-free zones, and signatures—plus weekly planners and tracking sheets.
PRINTABLE TEMPLATE INCLUDED IN THE BOOK
A family screen time agreement you can fill in together
Put your screen time rules in writing, so everyone knows what you’ve agreed. The book includes a printable agreement for parents and children, plus a guide to the family meeting where you create it.
- Set daily limits for each family member, including parents.
- Choose screen-free zones and agree which uses stay allowed.
- Make a shared commitment with dates, rewards, and space to sign.
Use the agreement alongside the conversation scripts and activity ideas. You get both the written plan and help with the moments when following it is hard.
See the screen time agreement ↓LOOK INSIDE THE BOOK
See what you’ll use at home
Three actual pages from Screens Down, Family Up. Explore a conversation script, screen-free activities, and the printable family screen time agreement.
Select a page to enlarge it. No signup needed.
Words for a difficult moment
A complete script for “all my friends are allowed.”
PDF page 6 of 31Have something ready to do
Baking ideas by age, outdoor games, and a nature day plan.
PDF page 16 of 31Your family screen time agreement
A printable agreement for daily limits, screen-free zones, and shared commitments.
PDF page 9 of 31Read the sample conversation as text
Your child says: “But ALL my friends are allowed! I'm going to be left out of everything!”
Don’t say: “I don't care what other families do.”
Say this instead:
“You're right — a lot of your friends do have more screen time, and I get why that feels unfair. Being left out is a real worry, and I'm not ignoring it. Here's what we'll do: your time with friends is protected — we'll make sure you never miss the things that matter to you. What we're changing is the scrolling-alone time. Can you help me figure out which parts matter most to you, so we protect those first?”
Excerpt from PDF page 6.
★★★★★
“The conversation scripts were a lifesaver I could handle pushback without yelling or getting frustrated.”
Amazon.com book review · United States
Get the complete reset31-page PDF · Illustrated activities ebook included
What readers say on Amazon
★★★★★
“offers a realistic, no-guilt approach to tackling screen dependence with clear, step-by-step guidance that actually fits busy family life.”
Amazon.com book review · United States
★★★★★
“It doesn’t feel preachy or extreme, and it doesn’t ask families to eliminate screens entirely.”
Amazon.com book review · United States
★★★★★
“The suggestions are realistic and not preachy, making it easy for families to implement changes without feeling overwhelmed.”
Amazon.com book review · United States
Selected excerpts from Amazon.com reviews of the book, including Kindle and paperback editions. Individual experiences vary. Rating checked 11 September 2026: 5.0 out of 5 from 33 global ratings.
About the author
Lawrence Martin is a father of three who wanted more connection around his own dinner table. After months of trial and error at home, he developed the approach behind Screens Down, Family Up.
He writes about family connection and finding balance with technology. His kids still ask for more screen time. The goal is a better way to handle those conversations—and more time together.
Quick questions
What ages does this work for?
The system and activities cover ages 3–16, with specific ideas sorted by age group.
Do I have to ban all screens?
No. The plan focuses on boundaries and alternatives to screen time. You can keep devices while changing how and when your family uses them.
How quickly will I see results?
The plan runs for seven days; building a lasting routine can take longer. Work through the steps at a pace your family can sustain, then keep practising what helps.
Will this work on a teenager who rolls their eyes at everything?
The book includes scripts for teens as well as younger children, covering ages 3–16. Expect discussion and pushback; adapt the language to your teenager rather than treating it as a line that must work every time.
I’ve tried screen rules before. They lasted a week.
This adds support around the rule: scripts for difficult moments, activities to offer, and a written agreement to revisit. The aim is to make following through easier, including after an evening that doesn’t go to plan.
What if it doesn’t work for my family?
Email admin@screensdownfamilyup.com within 30 days of purchase for a full refund. No questions asked.
THE COMPLETE RESET · DIGITAL PDF
Start with the next conversation
Get the day-by-day plan, 12 scripts, printable templates, and the illustrated 50 Screen-Free Activities ebook in one purchase.
