10 Screen-Free Bedtime Activities That Actually Calm Kids Down

It’s 7:45 PM and You’re Already Exhausted

You’ve made it through another full day. Dinner dishes are still in the sink, the laundry pile keeps growing, and you’re counting down the minutes until you can finally sit down. But then you say “screens off” and your child immediately responds with, “But I’m almost done!”

Now you’re stuck. Do you hold firm and deal with a meltdown when you’re already exhausted? Or do you cave and let them finish “just this one level” for the third time tonight?

You’ve tried explaining why screens aren’t a good idea before bed, but the cycle repeats itself. Sometimes it feels easier to give in than to fight. Then you wonder later if you’re doing something wrong.

The hardest part isn’t saying no to screens. It’s knowing what to offer instead. Without engaging alternatives, ‘no screens’ just feels like punishment to kids.

As a parent and behavior analyst, I’ve tried the random activity lists from Pinterest too. Most of them didn’t work for my family.

What actually works are activities that help kids transition from daytime energy to bedtime calm. Here are ten ideas that often help with this transition:

1. Sensory bins with calm materialsFill a shallow container with dry rice, beans, or pasta. Add scoops and small containers. The repetitive motion and tactile input help regulate the nervous system. Works for a wide range of ages – toddlers through elementary school kids often find this soothing.
2. Looking at family photosPull out physical photo albums or print recent pictures. Kids love seeing themselves and family members, and it creates natural conversation about positive memories. This works for any age and gives families a chance to connect.
3. Simple puzzlesChoose puzzles your child can complete mostly independently. This might be 12 pieces for a preschooler or 100+ pieces for an older child. The problem-solving engages their brain while completion provides satisfaction.
4. Drawing or sketchingKeep basic supplies accessible like paper, crayons, colored pencils. Let kids draw whatever comes to mind without pressure for it to look “good.” Adults often find this relaxing too.
5. Building with blocks or LEGOsFree-form building (not following instructions) allows creativity while keeping hands busy. The three-dimensional thinking naturally quiets mental chatter. This works across ages. Even teens and adults can find building meditative.
6. Screen-free audio contentAudiobooks, podcasts designed for kids, or screen-free audio players like Yoto, Tonibox, or Echo Dot Kids can provide the engagement kids crave without the visual stimulation. Choose content that’s interesting but not too exciting. Adventure stories work better than mysteries with cliffhangers.
7. Light stretching or gentle movementSimple movements help release physical tension from the day. Focus on gentle, feel-good movements like basic yoga poses or stretches.
8. Journaling or simple writingKids often surprise themselves by enjoying simple writing tasks like recording the day’s events, drawing pictures with captions, or making lists of things they’re grateful for. Adults might try stream-of-consciousness writing or gratitude practices.
9. Quiet hands-on activitiesThis could be adult coloring books, simple crafts like knitting, play dough, or kinetic sand. The repetitive nature can be meditative. Choose simple projects that let your mind relax.
10. Gratitude practice togetherTake turns sharing three things you’re grateful for from the day, or one thing you’re looking forward to tomorrow. This creates positive connection and helps shift focus away from any daytime stress or conflicts.

How to Make It Work for Your Family

Start small. Pick one activity and try it for 10-15 minutes before your regular bedtime routine. Many parents assume they need to fill an entire hour, but starting with a brief screen-free period is more sustainable.

Let kids help choose. Instead of deciding for them, offer options: “Would you like to draw or work on a puzzle tonight?” When kids have some control, they’re more likely to participate willingly.

Keep supplies ready. Create a “bedtime activity bin” with materials easily accessible. When kids can see their options, they’re more likely to choose something instead of asking for screens.

Expect some resistance initially. Any routine change comes with pushback, and that’s completely normal. Stay consistent for at least a week before deciding whether an activity works for your family.

Trust your instincts. You know your kids best. If an activity isn’t working, try something else. Some families love crafts, others prefer movement, and still others do better with quiet activities like reading.

Why These Work (The Science Part)

Screens keep brains alert through blue light and engaging content. The right replacement activities provide enough engagement to satisfy kids while gradually shifting their nervous systems toward calm.

From a behavioral science perspective, we’re not just taking something away – we’re giving kids engaging alternatives. Screens provide stimulation and engagement, so effective replacement activities need to be interesting enough to compete while actually helping kids wind down for sleep.

This is why random activity suggestions often fail. What works for one family might not work for another because every child has different sensory needs and preferences. The key is trying a few different types of activities to see what clicks with your specific child.

Getting Started Tonight

Choose one activity from this list that sounds manageable for your family. Try it for 10-15 minutes before your usual bedtime routine and see how it goes.

Give your family at least a week to adjust before deciding whether it’s working. Some activities will work better than others for your specific kids, and that’s expected. The goal is finding 2-3 go-to activities that become part of your routine, not implementing everything at once.

Start with just one activity tonight. You might be surprised how quickly a calmer bedtime routine begins to take shape.

Get even more screen free activity ideas from Tiffany at SEA Behavioral! Click the button here to get your Free Guide:

50 Screen-Free
Bedtime Activities for Calmer Evenings