SCREEN TIME ADDICTION QUIZ: This is a great starting point to help the child (and parents/therapist) understand the extent of their screen use and identify potential addiction signs. It provides an initial self-assessment.
MEASURING MY SCREEN TIME: This worksheet allows for a more detailed and objective tracking of actual screen time. It helps to establish a baseline and gain concrete data, which can be very insightful for both the child and the therapist/parents.
IS THERE A DOWNSIDE TO SCREEN TIME? This worksheet helps the child to reflect on the negative impacts of excessive screen use. It encourages them to connect their current behaviors with any problems they might be experiencing (e.g., sleep issues, changes in face or eyes or skin, mood swings, academic struggles, social withdrawal).
SOCIAL MEDIA & OTHER DEVICES: This dives deeper into the specific types of screen use and the devices involved. It can help pinpoint which platforms or activities are most problematic and understand the child’s motivations for using them.
Important Considerations for a Child’s Therapy:
Age Appropriateness: Adapt the language and complexity of the worksheets to the child’s developmental level. For younger children, more visual and simpler explanations will be necessary.
Parental Involvement: Parental involvement is crucial. Many of these worksheets will benefit from being completed collaboratively with a parent or guardian, especially “MEASURING MY SCREEN TIME,” “ACTION PLAN,” and “MY SCREEN TIME CONTRACT.”
Motivation and Collaboration The therapy is a collaborative effort to help the child achieve their goals and improve their well-being, rather than a punishment for their screen use.
Flexibility: Screen addiction therapy is not always linear. Be prepared to revisit earlier worksheets or adjust the plan based on the child’s progress and challenges. Which means, keep making worksheets on a weekly/ monthly basis.
Beyond Worksheets: Remember that worksheets are tools. Effective therapy also involves discussion, role-playing, exploring alternative activities, building coping mechanisms, and addressing any underlying emotional issues that might contribute to excessive screen time. For the solutions beyond worksheets, connect with the author Madhurie Singh.
Worksheet 1: My Screen Time Habits (Awareness & Initial Reflection)
Goal: To help children reflect on how they use screens and why.
My Screen Time Habits (for Children who can express by writing or talking) (Parents must fill for children who cannot write)
2. What I Do Online: What are your top 3 favorite things to do on screens? (e.g., play games, watch videos, chat with friends, scroll social media, do schoolwork)
5. How Do I Feel About My Screen Time? Sometimes our screen time feels just right, and sometimes it feels like too much. Circle the face that shows how you feel about your screen time right now:
Neutral face: “It’s okay, but maybe could be better.”
Worried/Sad face: “I think I spend too much time on screens.”
One thing I wonder about my screen time is: (To be filled by people above 10 years) __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
My thoughts about what I learned from this worksheet: (To be filled by people above 10 years) ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Worksheet 2: My Screen Time Tracker (Data Collection)
Goal: To help children accurately measure how much time they spend on screens. This will involve parental support.
My Screen Time Tracker (To be filled by people above 10 years)
Let’s see how much time we spend on screens each day! For the next 3-5 days, write down every time you use a screen and for how long. Your parent/guardian can help you with this!
Name of Person
Mobile Phone Used
TV Watched or used for gaming
Video Games
Laptop or Computer
Total Daily Use
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Worksheet 3: How Screens Make Me Feel (Emotional & Physical Impact Awareness)
Goal: To connect screen use with feelings and physical sensations, introducing the idea of “downsides.”
2. Thinking about my screen time: (To be filled by people above 10 years)
What is one good thing about screen time for you? ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
What made me feel good about my total screen time today? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
What made me feel bad about my screen time today? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
3.One big thing I’ve learned about my screen use from these worksheets: (To be filled by people above 10 years) _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
4.What would you like to achieve from this learning about your screen usage? (To be filled by people above 10 years) ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
5.My Big Question for this Phase: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
6.What I’m curious to learn next: __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
7.What made me feel good about my total screen time today? ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Worksheet 4: My Screen Time Super Quiz!
(Assessment & Self-Reflection on Impact)
Goal: To help children identify patterns of screen use that might be problematic, using accessible language. This is a simplified version of addiction self-assessments.
Circle “YES” or “NO” for each question. Be honest with yourself! There are no right or wrong answers, just what’s true for YOU.
ο· Do you think about screens (games, videos, social media) a lot, even when you’re not using them? YES / NO
ο· Do you sometimes use screens for longer than you planned? YES / NO
ο· Have you tried to cut down on screen time but found it hard? YES / NO
ο· Do you get upset, angry, or sad when you can’t use screens, or when someone tells you to stop? YES / NO
ο· Do you sometimes choose screen time over playing with friends, doing hobbies, or other fun activities? YES / NO
ο· Do you sometimes feel tired, have headaches, or your eyes hurt after a lot of screen time? YES / NO
ο· Do you sometimes stay up later than you should because of screens? YES / NO
ο· Does your screen time ever cause problems with your homework, chores, or listening to grown-ups? YES / NO
ο· Do you sometimes hide your screen use from your parents or guardians? YES / NO
ο· Do you use screens to feel better when you are sad, angry, or worried? YES / NO
My Super Quiz Score: Count how many “YES” answers you circled: ______________________
What my score might mean:
0-3 YES answers: Looks like you have a good balance with your screen time!
4-6 YES answers: It seems like screen time might be a tricky area for you sometimes. Let’s talk about it.
7-10 YES answers: It looks like screens might be causing some challenges for you. We can work together to make things feel better!
One thing I learned about myself from this quiz is: _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
My Big Question for this Phase: _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Write the name of a non-screen activity you’d like to try this week: __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Madhurie Singh is Indiaβs leading education and parenting expert, a school reviewer, computer engineer, Sanskrit scholar, and founder of Trusted Parents. Through ancient wisdom and modern science, she helps parents raise mindful, values-driven children in a digital-first world.
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