A technology mental check-up. Recently I listened to the Mom Brain podcast featuring Dr. Lori Whatley, and it sparked a lot of reflection about how my family uses screens. The conversation was eye-opening and made me think about small, practical changes we can make at home to protect our mental health as devices become central to work, school, and daily life.
I’m not on Facebook much these days, but the platform still serves up meaningful photo memories. One image reminded me of the days when we could take the kids to a park or small water park and just play—simple moments that feel especially precious now.
This school year will look different for many families. Most children in my area will attend school virtually for the first grading period. After a lot of thought I decided to have my kids learn from home through November. It was one of the hardest decisions I’ve ever made, but it led me to evaluate how we manage technology, routines, and mental health at home.
Mom Brain Podcast
I discovered the Mom Brain podcast hosted by Hilaria Baldwin and Daphne Oz and listened to their interview with Dr. Lori Whatley, a clinical psychologist who studies the effects of digital device use. They discussed practical strategies for helping both kids and adults maintain a healthy balance with screens—an especially relevant topic as many children start the school year online and spend long hours on laptops and tablets.
The podcast offers useful, research-informed tips on reducing passive device use, improving sleep, and encouraging healthier habits. If you have about 40 minutes, I recommend listening to it whether you have children or not.
This photo of my kids and me in Chicago is one of my favorites. As a parent I worry often—especially now, when routines are changing and uncertainty feels constant. I can’t control how schools operate, but I can control how we organize our home life, our schedules, and how we use technology.
A Technology Mental Check-Up
On the podcast, Dr. Lori explained how prolonged device use can change behavior and attention; she can often tell when a child has spent excessive time on screens by how they interact, their eye contact, and their ability to sit still. I’ll admit our home has seen a lot of screens lately—iPads, TikTok, streaming, and apps filled much of our quarantine days.
At the start of lockdown, we made a point to take the kids outside almost every day for walks and bike rides. More recently, with the heat and kids wanting to be at the pool, outdoor activity has slipped. With the school year beginning, I’ve re-established a rule: we will get outside daily for exercise. Movement matters for mental and physical health, and building a routine around it is essential.
Our Bodies Are Meant to Move
Exercise has a big impact on mood and focus. Whether it’s walking the dog, riding bikes, or running around the yard, get children off their devices and into motion. We also used our router’s parental controls to shut off the internet on kids’ devices at a set time each evening; that helps them shift away from apps and into reading or bedtime routines.
With virtual school, some programs have reduced hands-on classes like art, music, or home economics. Bring those subjects home: do art projects, sing together, and teach practical life skills. Since March my kids have learned to do laundry, load the dishwasher, vacuum, and cook simple recipes—skills that promote independence and balance screen time with useful tasks.
A Technology Mental Check-Up For Me
Personally, I’ve worked on putting my phone away at night. I charge it in another room and try not to check it until morning. Dr. Lori emphasizes clearing your mind before bed by avoiding phones and screens at least two hours before sleep—this improves sleep quality for both kids and adults.
She also recommends delaying device use first thing in the morning. That’s been hard for me since my phone is my alarm and I habitually check social media and email as soon as I wake. I’m trying to replace that routine with a calmer start: coffee, a short meditation or prayer, and a few minutes of inspiring reading. Beginning the day in a calmer way helps set the tone for the hours ahead.
Morning Routine
My goal is to carve out a peaceful morning hour during the school year: time for coffee, organization, and a quick plan for the day before diving into screens. Parents will need structure and organization this year—family calendars, clear schedules, and defined “school” spaces at home can create normalcy for children. If you have the space, designate a room or corner as the dedicated school area so learning is separated from family time.
Small rituals help. Packing lunches, picking out school clothes, or shopping for a few new supplies can bring comfort and routine. These actions may seem small, but they offer stability and help children transition to a different kind of school year.
Fun Things To Do
If thinking about all this feels overwhelming, remember the goal is not perfection but connection. Evaluate your family’s screen habits and make gradual changes that support mental health and stronger relationships.
Simple, fun, low-tech activities: play board games or cards, do an art or craft project, have a dance session or a home music video challenge. These moments build memories and reduce reliance on screens.
I’m leaving soon for a short girls’ getaway with my kids—a chance to be together at the beach, do nails, enjoy ice cream, and reset before school starts. Those small escapes and traditions matter.
Bottom line: connect with your children and partners away from devices. I’m still a work in progress, but I’m committed to prioritizing family time, exercise, and healthier routines. This school year will be challenging, but with intention and small changes, we can protect our mental health and support our children. We’ve got this.