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👨👩👧 All ages · Families
Room-by-Room Audit
Bedroom Device
Audit Checklist
A room-by-room audit of where devices are used, stored, and charged at home — with a before/after comparison and an implementation plan for your three most impactful changes.
NHS Sleep Guidance
RCPCH Screen Time
Ofcom 2023
Why the physical environment matters: Where devices live in your home is one of the strongest predictors of how much they're used. A phone on the bedside table gets checked an average of 3× more per night than one charged in another room. This audit helps you see your home environment clearly — and make targeted changes.
72%of UK teens use a phone in bed most nights (Ofcom 2023)
45 minaverage lost sleep per night from bedside device use
3×more likely to check phone in night if it's on the bedside table
62%of parents charge their own phone in the bedroom (Ofcom)
Room-by-room audit — tick what is currently true in your home
❌ Currently in the bedroom
Smartphone charged beside or on the bed
Tablet used in bed for reading, YouTube, or streaming
Gaming console or handheld in the room
Smart speaker / voice assistant (Alexa, Google Home)
Smartwatch worn to bed with notifications on
✅ What to move out
Phone charges in a shared family space — kitchen, landing, or parent's room
Tablet stored in a device dock outside the bedroom at night
Console controllers and handhelds stored in a common area
Bedroom TV removed or unplugged after a set time with a plug timer
Laptop kept at a desk or charged in a shared room
Smart speaker moved to common area or disabled at night
Smartwatch on Do Not Disturb mode or left outside the room
❌ Currently in the bedroom
Smartphone used as an alarm and charged bedside
Laptop or tablet for evening work or streaming in bed
Social media or news scrolled in bed before sleep
✅ The adult version matters too
Buy a separate alarm clock — one of the highest-impact changes you can make
TV off 30 minutes before sleep; use a sleep timer if needed
Work devices stay at the desk — a firm physical boundary helps mental separation
Phone charges in the hallway or kitchen — not the bedroom
❌ Habits to audit
Phones at the dinner table (family meals)
TV on as background noise throughout the day
No designated device-free times in shared spaces
Charging happening in bedrooms rather than a central station
Devices within arm's reach on sofas or coffee tables
✅ What to put in place
A "phone shelf" or basket — phones go here during meals and family time
TV off during meals and in the hour before children's bedtime
Agree on 2–3 device-free times per day: breakfast, dinner, first 30 mins after school
Central charging station in kitchen or hallway — all devices overnight
Store devices out of sight when not in use — "out of sight, out of mind" is real
Your before/after summary — fill in as you go
Use this table to record what you're changing and where it's moving to. Completing it makes the changes feel concrete and trackable.
The 3 highest-impact changes — start here
If you do nothing else from this audit, do these three:
1
Move phones out of all bedrooms overnight
This single change reduces nighttime device use in children and teenagers by 60–80% in most households. It also applies to parents — which makes it easier to enforce. Buy a dedicated alarm clock to replace the phone alarm.
2
Create a central charging station
A visible, shared charging spot (kitchen counter or hallway) means devices "live" outside bedrooms by default. All devices — children's and adults' — charge there. The physical habit becomes the household norm.
3
Introduce a device-free dinner table — for everyone
Mealtime device bans apply to parents too. Research shows that parental phone use at mealtimes reduces children's language exposure and face-to-face interaction time. The rule only works if everyone follows it.
Our implementation plan — what we're changing and when
Want a complete family digital reset?
Our Family Digital Reset Checklist turns these environmental changes into a 7-day household programme — with daily actions for parents and children, evening reflection prompts, and a Sunday review.
Get the reset checklist →