Better Internet for Kids

Many young people want to spend less time on their phones, but they find it difficult to put them away. Changing habits can be challenging, especially when technology is working against you.

Why do you check your phone again and again?

Your brain loves rewards, surprises, and social validation.

When you get likes, notifications, or watch a new video, your brain releases dopamine, a chemical that creates a pleasant feeling and signals: “That was good.” Which is why you may feel the urge to check your phone again and again.

Did you know?

Many apps, especially social media, are designed to make you spend as much time as possible on them. That’s how tech companies make the most money. This is called manipulative design.

To cut down on screen time, it helps to understand how the minds behind the apps work to keep you logged in.

How apps keep you hooked

Here are some common tricks apps use to keep you on your phone longer:

• Infinite scrolling, autoplay, and algorithms: when content never ends and the next video starts automatically, you don’t have to make a choice. Algorithms quickly learn what you’re interested in and serve you more of the same. That’s why “just one more” often becomes much more than you planned.
• Streaks and rewards: on Snapchat, you’re rewarded for sending snaps every day. If you lose a streak, it can feel like a loss. This creates social pressure and makes many people log in even when they don’t feel like it.
• Unpredictable rewards: likes, messages, and notifications appear at unpredictable times. Sometimes you receive many, sometimes none. This unpredictability keeps the brain wanting to check all the time.
• Push notifications and red icons: notifications and red dots are designed to grab your attention. If you haven’t opened an app in a while, you might get alerts about things that aren’t really important, like “people you may know” or influencer content. The goal is to pull you back into the app, even when it’s not urgent.

How to take control

You don’t have to quit social media entirely. Small steps can make a big difference:

1. Put your phone somewhere else so it isn’t right next to you. If you have to get up to check it, you often end up waiting a bit longer.
2. Turn off unnecessary notifications: fewer notifications mean fewer temptations, interruptions, and less stress. You can turn notifications on and off both in the app itself and in your phone settings. Many apps have notifications on by default, so you often have to go in and change them actively.
3. Set time limits: use the time limit features in apps or on your phone. When time is up, you’re done – even if you feel tempted to continue. Also, check your total screen time to keep track of how much time you spend on different social media platforms.
4. Use focus mode, especially when doing homework, spending time with friends, or getting ready to sleep.
5. Challenge friends and family: create a challenge with your friends and family to have the least screen time. Maybe you could also agree on a completely phone-free evening or weekend?

Be patient

Taking control of your screen time can be hard, even with the tips above. Be patient and don’t be too strict with yourself in the beginning.

Remember: tech companies work hard to make you want to stay in their apps.

Give yourself credit when your screen time goes down, even if it’s just a little at a time.

The Norwegian Safer Internet Centre has developed a similar guide for parents and caregivers.

Find out more about Safer Internet Day in Norway. Alternatively, find more information about the work of the Norwegian Safer Internet Centre, including its awareness raising, helpline, hotline, and youth participation services, or find similar information for other Safer Internet Centres throughout Europe.