Learn about why screens can be just as addictive as sweets, with Sue Atkins.
In Anti-dopamine parenting: part 1 – breaking the cycle, I wrote about the impacts of dopamine and how to mitigate over-stimulation.
But did you know that smartphones and sugary foods have something in common with drugs? They trigger surges of a neurotransmitter deep inside your brain called dopamine. Of course, although drugs cause much bigger spikes of dopamine than, say, social media or an ice cream, these smaller spikes still influence our behaviour, especially in the long term.
They shape our habits, our diets, our mental health and how we spend our free time. They can also cause a lot of conflict between parents and children because these dopamine spikes impact children in the same way.
Drop in dopamine
In our digital age, children have more access to devices and screens than ever before. While technology can be a fantastic tool for learning and entertainment, excessive screen time can lead to a phenomenon known as the “dopamine crash.” Understanding and managing this crash can help parents foster healthier habits for their children.
What is a dopamine crash?
Dopamine is a neurotransmitter in the brain that plays a key role in how we feel pleasure. When children engage with their favourite games, videos or apps, their brains release a surge of dopamine, making them feel happy and excited. However, when the screen time ends, the sudden drop in dopamine levels can leave them feeling irritable, bored or restless. This is referred to as a dopamine crash.
Why is it important to address?
Frequent dopamine crashes can make children dependent on screens for their sense of happiness, potentially leading to excessive screen use, difficulty concentrating and challenges in enjoying non-digital activities. Addressing this issue helps children develop a more balanced approach to pleasure and engagement, ensuring their overall wellbeing.
Crushing the crash
Here are seven practical ways you can manage your child’s dopamine crash positively.
1. Set clear screen time limits
Establish and enforce daily screen-time limits to prevent overuse. The American Academy of Paediatrics recommends no more than one hour of screen time per day for children aged 2 to 5, and consistent limits for older children. 1 Use timers or apps to help manage these limits and provide consistent reminders when it’s time to transition to other activities.
2. Create a balanced routine
Develop a daily schedule that includes a variety of activities such as outdoor play, reading, art and family time. Having a mix of activities can help children find joy in diverse experiences, reducing their reliance on screens for pleasure. Involve your children in planning the routine to give them a sense of control and ownership over their time.
3. Introduce transition activities
Plan engaging transition activities that help ease the shift from screen time to other activities. This could include physical play – like a short walk, a dance session or calming activities – like puzzles or colouring. Having a set of go-to transition activities can make the end of screen time less abrupt and more enjoyable.
4. Encourage physical activity
Physical activity is a natural mood booster. Encourage children to engage in sports, bike riding or even simple garden games. Exercise increases endorphin levels, which can help counteract the drop in dopamine. Family activities like hikes or bike rides can be a fun way to incorporate physical activity into daily life.
5. Promote social interaction
Arrange playdates, family gatherings or group activities that encourage social interaction. Positive social experiences can provide a dopamine boost and help children feel connected and engaged without relying on screens. Encourage activities that require cooperation and teamwork, fostering a sense of community and shared joy.
6. Model healthy screen use
Children often mimic their parents’ behaviours. By demonstrating balanced screen use and engaging in a variety of activities yourself, you set a positive example for your children to follow. Create screen-free zones or times in the house, such as during meals or before bedtime, to encourage family interaction and healthy habits.
7. Teach mindfulness and relaxation techniques
Introduce children to mindfulness and relaxation exercises, such as deep breathing, meditation or yoga. These practices can help them manage feelings of frustration or boredom when they experience a dopamine crash. Mindfulness apps designed for children can be a helpful tool in teaching these techniques.
Bold but brief
Dopamine crashes are powerful but short-lived! If you wait for five minutes, the urge usually goes away. When you stop the cartoons or gaming session at 30 minutes or just allow one piece of chocolate, you may hear lots of whining, protests, tears and angry outbursts, but that reaction will likely be brief. So the top tip is to ‘Wait five minutes’ as everyone can realise that it’s just the dopamine crash kicking in and it will soon pass. But here’s the key – you have to put the dopamine trigger out of sight, because seeing the laptop or extra leftover cake can start the cycle of wanting it all over again!
Time to talk
Talking about what’s happening in your child’s brain helps everyone manage the situation better. If you teach your kids about the dopamine crash and they understand what’s happening to them, they are all the more likely to cope better with the withdrawal symptoms, starting with detaching from the emotion to building self-control and self-regulation.
Handling the dopamine crash with kids requires a thoughtful and proactive approach. But, by setting clear limits, creating balanced routines, and encouraging a variety of activities, you can help your children develop healthier relationships with technology.
References
- AACAP (2024) ‘Screen Time and Children’. Available at: https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-And-Watching-TV-054.aspx#:~:text=Between%2018%20and%2024%20months,limit%20activities%20that%20include%20screens. (Accessed: 16 December 2024)
Author
Sue Atkins is an internationally recognised parenting expert, broadcaster, speaker and author. Sue is the parenting expert for Disney Family, and regularly appears on ITV shows including, ‘This Morning.’ She is the global spokesperson for World Digital Detox Day, patron for Mama and Academy and trustee of Technology Books For Children.
