How can I help my child feel calm after too much screen time? 

Parenting Perspective 

Recognise the Feeling 

When children have spent a long time on screens, whether watching videos or playing games, their minds can feel overstimulated and their hearts restless. You might notice they are more irritable, tired, or quick to snap. Helping your child to recognise this feeling and calm down gently is a skill they will carry into adulthood. Use calm words: ‘Sometimes too much screen time makes our mind feel busy and our heart feel jumpy. We can help it to calm down together.’ 

Create a ‘Reset’ Routine 

Create a simple routine to ‘reset’ after screen time. This might involve going for a short walk, having a warm drink, listening to soft Quran recitation, or doing some gentle stretches. Involve your child in choosing what helps them to feel settled. Talk about what they notice in their body: ‘Do your eyes feel tired? Does your head feel fuzzy?’ This helps them to connect what they feel to their actions. Keep screens out of the bedtime routine if possible, so they can fall asleep more easily.¹ Praise your child when they practise calming down without a fuss. Over time, these small, steady habits show your child that screens do not have to rule their mood; they can learn to switch off both outside and inside. 

Spiritual Insight 

Islam teaches us to keep our hearts balanced and to avoid anything that brings harm to our mind and body.² Allah Almighty states in the noble Quran at Surah Al Baqarah (2), Verse 286: 

‘Allah (Almighty) does not place any burden on any human being except that which is within his capacity….’ 

This gentle truth reminds your child that when they feel overwhelmed, they can turn back to Allah Almighty for comfort and balance. 

It is recorded in Jami Tirmidhi, Hadith 3372, that the holy Prophet Muhammad ﷺ said: 

‘Dua is worship.’ 

Teach your child to whisper a short prayer when they feel unsettled after too much screen time: ‘Ya Allah, calm my mind and make my heart feel peaceful.’ By connecting the physical reset with a spiritual one, you help your child to see that Allah Almighty cares about every part of them, mind, body, and soul. Over time, these small steps will remind your child that calmness comes not just from switching off a screen, but from trusting that Allah Almighty helps hearts find rest when the world feels too loud.