Have you heard about “anti-dopamine parenting” yet? It may sound a bit intimidating, but actually, it can help you understand how modern life, especially screen time, can affect your child’s behavior. 

Dopamine is our brain’s “feel-good” chemical, giving us a rush of satisfaction while we binge Netflix late into the night, eat way too much ice cream, or have another glass of wine. These activities send dopamine flooding through our system—and keep us wanting more. Dopamine also plays a role in reinforcement, which explains why it can be so tough to pry my son away from his tablet. 

“Dopamine makes you want things,” says Anne-Noel Samaha, a neuroscientist at the University of Montreal. During an interview on NPR’s All Things Considered, Samaha goes on to say, “Your brain tells you something important is happening. So you should stay here, stay close to this thing because this is important to you. That's what dopamine does.”

Devices like phones, tablets, and TVs are designed to hold our attention. If you’ve ever watched anything made for kids on YouTube, you understand. All those bright colors and fast movements release dopamine in their brains.

While a little screen time is okay, excessive exposure can lead to dopamine overload and desensitization, which explains why your kids might get bored with other everyday activities or become super irritable when it’s time to take that overdue screen break. 

Finding screen time rules that work has been a process of trial and error in our home, and it definitely takes consistent effort from both my husband and me. After a little reading, our son gets to watch 30 minutes of YouTube after school, and we prioritize screen-free activities together like building box forts, playing board games, and spending time outdoors. But as a mom with ADHD, it’s difficult to be an anti-dopamine parent every single day. So, I pat myself on the back for the days that I’m somewhat successful. A win is a win, right?

Dopamine regulation can be different for neurodivergent kiddos who have unique abilities like ADHD or autism. Some kids may have lower dopamine levels to begin with, making them more likely to find rewards from a screen. 

We’re not suggesting you limit all dopamine-boosting activities, but we are recommending you find a screen time balance that works for your family. Here are some ways to help your kids get that dopamine hit without a screen: 

Get moving. Every day should include some form of physical activity, especially on the weekends when handing them a tablet is way too easy (guilty!). Blast some music for dancing, hit the pool or park in your area, or even make obstacle courses in your backyard.  

Get creative. Encourage activities that spark their imagination,, like charades, playing dress-up, or cooking up a storm in the kitchen. Try artsy activities like painting, sculpting with clay, or writing a story.

Get calm. Regular meditation and mindfulness exercises can boost dopamine levels in the brain, reduce anxiety, and even help your kids sleep better. Sensory activities like playing with slime or water can promote relaxation. You can also try stretching, coloring, going for a walk, or reading a soothing book. We found some easy and fun mindfulness moments in the book Breathe Like a Bear.

Each night, my son listens to one podcast episode from Who Smarted? and drifts off to sleep with calming music. Give some of these ideas a try with your kids and see what sticks—every child is unique!

What are some favorite screen-free activities in your home? 

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