Creating a more mindful summer—without constant screens
The benefits of a digital detox for kids
Summer promises freedom. Fewer schedules, later nights, and that hopeful idea that kids will be outside more and glued to screens less.
But for many families, the reality looks different: one quick episode turns into half the morning, tablets sneak into car journeys, and suddenly it’s dinner time and no one’s quite sure where the day went.
A digital detox for kids doesn’t have to mean strict rules or taking devices away in a dramatic stand-off. It’s really about creating space; space for boredom, for movement, for conversation, and for those slightly chaotic moments that don’t come with an on/off button.
This is where mindfulness for kids shows up in a very ordinary way. When screens aren’t filling every quiet moment, children start noticing what they’re doing, how they’re feeling, and what’s going on around them.
Summer gives us a rare reset point. Not to be perfect, but to be a bit more present—and to let kids experience their days instead of scrolling through them.
The state of screen time
Screens didn’t arrive all at once—they crept in. First as a treat, then a habit, then something that quietly fills every spare moment. For many kids today, screens are the default setting: for entertainment, socializing, calming down, and even avoiding boredom altogether.
According to the American Academy of Pediatrics, children aged 8 to 18 now spend an average of 7 hours and 22 minutes a day on screens (not including schoolwork). That’s nearly a full working day spent tapping, scrolling, watching, or gaming.
Most parents instinctively feel the impact, even without the statistics. Kids who are quicker to frustration. Harder to pull away from devices. Less able to entertain themselves without input. And while screens aren’t the sole cause, research consistently links excessive screen use to real challenges.
A study published in JAMA Psychiatry found higher rates of anxiety and depression among teens who spend more time on screens. Constant notifications and fast-paced content can also chip away at attention spans, making sustained focus—or deep, imaginative play—harder to access.
There’s also a social cost. Face-to-face skills develop through practice, and when much of childhood interaction happens through a screen, kids can struggle with reading cues, managing conflict, or simply being present with others. The COVID-19 lockdowns only amplified this shift, accelerating screen reliance at a time when connection in real life was already limited.
Many parents remember summers differently: disappearing outside after breakfast, coming home scraped, sunburnt, and hungry—with no device tracking the time. Today’s world is different, but the human need for movement, connection, and unstructured play hasn’t changed.
The benefits of unplugging
Unplugging isn’t about what kids lose when screens go away; it’s about what comes back. Attention. Curiosity. Movement. Connection. When technology takes a step back, children engage with it differently. Here’s what that looks like in practice.
Enhanced mindfulness
When screens aren’t constantly pulling their attention outward, kids naturally start tuning inward. They notice how their bodies feel, what their emotions are doing, and what’s happening around them—without being prompted. This is mindfulness for kids in its simplest form: awareness without pressure.
Research from the University of California shows that mindfulness training can significantly reduce anxiety in children and improve emotional regulation. But you don’t need a formal practice to see benefits. Time spent noticing bugs, clouds, sounds, or even boredom gives kids space to slow down and process their inner world instead of escaping it.
Strengthened family bonds
Screens are efficient at filling silence, but silence makes room for connection. Camping trips, beach days, and device-free evenings create room for conversation that isn’t rushed or interrupted. Kids open up when attention is undivided.
Simple moments—card games, shared meals, stories around a fire—build trust and communication skills without feeling like “family bonding time.” When everyone’s not half-present, relationships deepen naturally.
Encouraging creativity
Boredom has a bad reputation, but it’s one of creativity’s best starting points. Without instant entertainment, kids invent games, build worlds, tell stories, and experiment with what’s around them.
Nature, especially, invites imagination. A stick becomes a wand. A rock becomes a character. Free play without instructions or outcomes strengthens problem-solving skills and creative confidence—things no app can replicate.
Supporting physical health
Movement drops quickly when screens dominate free time. According to the Centers for Disease Control and Prevention, only 24% of children aged 6–17 meet the recommended 60 minutes of daily physical activity.
Summer offers an easy reset. Swimming, walking, climbing, biking, and exploring don’t feel like exercise—they feel like play. And when movement is joyful rather than scheduled, kids are far more likely to keep coming back to it.
Mindful practices for camps and summer activities
Knowing the benefits is one thing. Making unplugging appealing is what actually changes behaviour. When kids are absorbed, curious, and involved, screens fade into the background naturally. These simple activities build mindfulness into summer days without turning it into a lesson.
Nature scavenger hunts
Scavenger hunts sharpen attention and curiosity. Create prompts that encourage observation rather than speed: something smooth, something loud, something that moves, something that smells fresh.
Kids slow down, look closer, and stay present. Awareness grows through play, and mindfulness happens without explanation.
Mindful mornings
A calm start shapes the whole day. Begin with a short pause—three deep breaths, a stretch, or one shared intention for the day ahead.
This small ritual helps kids check in with themselves and approach the day with steadier energy. It also creates a predictable moment of calm during busy camp schedules or family trips.
Digital-free zones
Clear structure makes unplugging easier. Choose specific times where devices stay away: meals, campfires, group games, or evening wind-downs.
These shared moments deepen connection and attention. Conversations last longer. Everyone shows up fully. Presence becomes part of the routine.
Journaling
A nature journal gives kids space to reflect and express themselves. Drawing, listing favorite moments, sketching surroundings, or writing a few words all build awareness.
This quiet practice helps children notice what stood out during the day and strengthens their ability to reflect inwardly.
Mindful cooking
Cooking naturally engages the senses. Involve kids in preparing meals and talk about colours, textures, smells, and tastes as you go.
Food preparation builds focus, cooperation, and appreciation. It also anchors attention in the present moment—one task, one experience at a time.
Mindfulness fits easily into summer when it’s woven into what kids already enjoy. These moments don’t interrupt the day. They shape it.
A digital detox for kids: letting summer do what it does best
A digital detox for kids doesn’t need to be a grand plan or a perfectly executed reset. It works best when it’s light-touch and woven into everyday summer moments. Fewer screens create more room—for wandering attention, for messy play, for conversations that drift and deepen without a timer running in the background.
What children gain from this space often shows up subtly. Longer stretches of focus. More patience with boredom. Greater awareness of how they feel and what they need. These are the building blocks of mindfulness for kids, and summer offers the ideal conditions for them to develop naturally.
Parents benefit too. Days feel less managed and more lived. Time stretches instead of disappearing. Connection happens without being scheduled.
Anthony Cupo think about what a recipient would get the most from is not only incredibly useful in protecting them from the incessant consumerism of the season, but it allows them to think mindfully about relatives and form a much deeper understanding of the person behind the title of an aunt, grandfather, cousin, etc. and their needs and wants.
Anthony Cupo is a trained mindfulness facilitator (TMF) from the UCLA Semel Institute for Neuroscience and Human Behavior. He is a co-owner of Stepping Forward Counseling Center, LLC, and has been meditating for over 30 years.
