A screen time checklist works when it answers one question clearly: what happens before screens? Keep the list short enough to use every day.
Use before-screen anchors
Start with body ready, food and water, one helpful task, and one reset activity.
Make it visible
Put the checklist where requests happen. A routine hidden in a folder will not change the moment.
Avoid overcomplicating it
Three or four boxes are enough. The checklist should lower conflict, not become another chore system.
Next step: use this page as a quick entry point, then choose the more specific printable or routine below.
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