Verizon Digital Wellness Summit: Helping your kids unplug

Research shows that, on average, kids check their devices 150 to 200 times a day, whether for friends, games, school or anything in between. Digital life isn’t separate from real life; it’s an extension of it. That’s why setting boundaries, using tools and making digital wellness a priority aren’t about control—they’re about helping kids build a healthy, balanced relationship with technology that supports their growth online and offline.

Recognizing this challenge, Verizon held its first-ever Digital Wellness Summit on March 6 ahead of the Global Day of Unplugging which started at sundown on March 7. Alongside partners like Discovery Education, OATS from AARP, My Digital TAT2, and Sesame Workshop, Verizon announced a shared commitment to helping families navigate digital wellness. The event also featured insights from Drew Barrymore and Sowmyanarayan Sampath, CEO of Verizon Consumer Group.

So where do parents start? Sampath laid out five simple but effective ways to build better tech and digital wellness habits at home.

1. Be the role model.

When you tell your kid to put their phone away at the dinner table but still sneak a glance at your own, they notice. “My phone needs to be in another room, not next to me at the table,” Sampath said, stressing that parental role modeling is one of the most powerful tools for shaping digital habits. That means setting tech-free zones—like the dinner table and bedrooms—and actually sticking to them ourselves.

2. Know where your kids are when they’re online.

It’s easy to assume that if your child is home, they’re safe. But online spaces are just as real as playgrounds and just as full of potential risks. Sampath emphasized that parents should be just as involved in their children’s digital lives as they are in their real-world activities. That means knowing what apps they’re using, who they’re talking to and what kind of content they’re engaging with. Tools like the Verizon Family app can help parents stay informed.

3. Help them set limits on social media.

Social media is a big part of how kids connect, learn and express themselves, but it’s also designed to keep them engaged. The average teen spends around five hours a day on social media. Rather than thinking of this as a battle, Sampath suggests helping kids set healthy digital wellness limits that make sense for their lifestyle. Talking about screen time in terms of balance—rather than in terms of restriction—can help kids make mindful choices about how they show up online. It’s not about saying ‘don’t do it,’ but about making sure they’re using their time in a way that feels good and gives them something valuable in return.”

4. Encourage more real-world engagement.

For many kids, social media is the go-to source for validation, with likes, comments and shares creating a dopamine loop that keeps them coming back. But Sampath pointed out that parents can help balance this by offering praise and encouragement offline. “You ran a great race.” “You made an awesome shot in basketball.” “I love watching movies with you.” These little affirmations remind kids that their worth isn’t tied to their online presence.

5. Don’t worry—digital wellness habits can be adjusted.

Setting new boundaries and time limits—even if you’re not in the habit—isn’t about taking things away but about creating better balance. “There will be days that are not good days. And that’s okay,” Sampath said. “We all have long days, tough days. We say the phone shouldn’t be the babysitter, but sometimes it is. The key is to make sure there are more good days than bad and to keep moving the boundary to a place where kids feel comfortable and confident without relying on their devices.”

Small changes, big impact

As Sampath pointed out, our goal as parents is to raise kids who can navigate their digital lives with confidence. Every small choice—a phone-free dinner, a five-minute conversation, a moment of eye contact instead of another scroll—adds up. The best thing parents can do? Start today.

For more digital wellness strategies, check out verizon.com/parenting.

Set time limits and tech boundaries with a tool built for the digital age—Verizon Family.