Free time and digital balance for young athletes

Balance, not abstinence

For many young people, scrolling after training is genuine rest, and messaging teammates is social time. The point is not to remove screens, but to make sure they do not crowd out sleep, recovery, homework, family time and the friendships that happen in person.

What paediatric guidance suggests for families

The American Academy of Pediatrics encourages families to build a media plan together: agreeing rules as a family, setting screen-free times and places such as meals and bedtime, and talking about which activities without devices you want to make time for. It also suggests turning off autoplay and notifications, which are designed to keep people engaged for longer. The emphasis is on rules that fit your own routines and values, discussed with your children.

The same guidance notes that a warning sign at any age is when time on devices interferes with physical activity, healthy eating or bedtime. For athletes, sleep and recovery are part of performance — a useful, non-judgemental way to raise the subject.

Ideas that fit an athlete’s week

• Phones charge outside the bedroom on nights before matches.
• The drive to training is phone-free for everyone, including the adult driving.
• One evening a week with no organised activity and no screens — the family decides what fills it.
• Notifications off during homework; check messages at agreed breaks.

What clubs can do

Clubs shape young athletes’ weeks more than they think. Sending team messages late at night, or expecting instant replies about selection, pulls players back to their phones. A simple club rule — no non-urgent messages to players after a set evening hour, for example — models the balance the club wants to encourage.

Listening to young people’s view

Ask young athletes when their phone helps them relax and when it leaves them more tired. They often have clear answers. A rule they helped design is a rule they understand.