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I wrote about ‘Anti-Dopamine Parenting! Breaking the Dopamine Cycle: A New Approach to Parenting in a Digital Age’ here:
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 they affect children in the same way!
There’s a similar addictive quality to sweets as well as screens!
Here are practical things you can do to handle your kids ‘dopamine crash’ at different ages
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 and a more balanced lifestyle for their children.
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.
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 well-being.
Set Clear Screen Time Limits
Establish and enforce daily screen time limits to prevent overuse. The American Academy of Pediatrics recommends no more than one hour of screen time per day for children aged 2 to 5, and consistent limits for older children.
Use timers or apps to help manage these limits and provide consistent reminders when it’s time to transition to other activities.
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.
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 or 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.
Encourage Physical Activity
Physical activity is a natural mood booster. Encourage children to engage in sports, bike riding, or even simple back 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.
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.
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.
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.
‘Dopamine Crashes’ are powerful but short lived!
If you take away the cue/ activity (the device or the game level they’ve reached) that’s triggered by the dopamine crash and you can wait two to five minutes, a lot of the urge usually goes away.
So, when you stop the cartoons or games at 30 minutes or just allow one piece of cake or piece of chocolate , you may hear lots of whining, protest and tears, and angry outbursts but that reaction will likely be brief.
And if you talk and teach your kids about the ‘Dopamine Crash’ and they understand what’s happening to them – you are all more likely to cope better with the withdrawal symptoms.
Detaching from the emotion – to getting a grip back around self control and self regulation.
So the top tip is ‘Wait 5 minutes’ as everyone can realise that it’s 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!
Talking about what’s happening in your child’s brain helps everyone manage the situation better.
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.
Check out about how to talk to your kids about the ‘Dopamine Crash’ here
These strategies can help you manage your children’s screen time effectively, promoting healthier habits and reducing the risk of device addiction.
Listen to ‘Navigating the Digital Jungle with Sue Atkins and Friends’ podcast here as we chat about ‘The Dopamine Crash’ in Episode 10
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