Written by: Jesse J. Payne, Ed.D.
www.brain25.com
Instagram/TikTok/LinkedIn: @drjessepayne
In today’s digital world, managing screen time for children is more challenging than ever. While technology can offer educational benefits, excessive screen use for younger children can negatively affect brain development, sleep patterns, attention span, and even social skills. According to the American Academy of Pediatrics (AAP) and the World Health Organization (WHO), children aged 5-10 years should have no more than 1.5 to 2 hours of screen time daily, excluding educational content. However, in practice, many elementary school-aged children spend well beyond this limit, which can impact their cognitive and emotional development.
The key to managing screen time is not just limiting it but also promoting healthier alternatives that stimulate brain growth. Here are 5 practical brain hacks you can use to help your child manage their screen time while keeping their brain and body engaged in positive activities.
1. Create Tech-Free Zones at Home
One of the most effective ways to manage screen time is by creating boundaries around where screens can and cannot be used. By making certain areas of the home “tech-free,” you help create physical and mental spaces that foster focus, creativity, and social interactions.
Brain Hack: Designate areas like the dining room or bedrooms as “tech-free zones.” This means no phones, tablets, or TV in these areas, encouraging kids to engage in conversations, play with toys, or even read books instead of relying on screens for entertainment. By creating these boundaries, you provide structure that the prefrontal cortex needs to develop self-regulation and executive function. These zones help the brain take a break from constant stimulation, promoting emotional stability and better focus.
Parents should also model this behavior by refraining from using phones or laptops in these areas themselves, showing kids that screens have a time and place.
2. Implement the 20-20-20 Rule
Prolonged screen use can strain the eyes and the brain, especially in younger children whose brains are still developing. The 20-20-20 rule is a great way to give your child’s eyes and brain a break from screen-induced fatigue.
Brain Hack: Every 20 minutes, have your child look at something 20 feet away for at least 20 seconds. This simple habit not only reduces eye strain but also gives the brain a mental reset, allowing the prefrontal cortex to recover and refocus. When combined with a brief physical movement, like standing up and stretching, this habit can re-engage the brain's basal ganglia, which helps manage focus and motor control..
Incorporating regular breaks into your child’s screen time schedule encourages healthier screen habits and prevents over-reliance on technology for long periods.
3. Turn Screen Time into a Reward, Not a Default Activity
Children often resort to screens when they're bored or as a default activity. But when screen time is earned, it not only limits overuse but also reinforces positive behaviors.
Brain Hack: Set up a reward system where children earn screen time by completing non-screen activities, such as reading, doing homework, or playing outside. For example, 30 minutes of reading could earn them 30 minutes of screen time. This helps activate the brain’s reward system in a healthy way by associating positive actions with desired outcomes, thus reinforcing delayed gratification and self-discipline. Moreover, by tying screen time to physical or mental activities, you encourage better emotional regulation, keeping the limbic system balanced.
This strategy not only limits screen time but also encourages kids to engage in more brain-stimulating activities like creative play, physical exercise, and reading.
4. Offer Fun, Engaging Alternatives to Screens
Often, children turn to screens simply because they don’t know what else to do. By providing fun, screen-free activities, you can encourage other forms of play and learning that promote healthy brain development.
Brain Hack: Have a list of screen-free activities ready, such as building with LEGO, creating art projects, or playing with puzzles. Activities like these stimulate problem-solving skills, creativity, and fine motor control, all of which engage different parts of the brain. For example, using puzzles or building blocks engages the parietal and temporal lobes, which help develop spatial awareness and language skills.
By giving children fun alternatives, you reduce their dependency on screens for entertainment and give them opportunities to use different areas of their brain that aren't engaged during passive screen time.
5. Co-View Screen Time and Engage with Educational Content
When screen time is necessary, making it interactive and educational can minimize its negative effects. Co-viewing screen time with your child also gives you the opportunity to guide them through learning experiences and engage their cognitive functions.
Brain Hack: Watch educational content with your child and ask them questions about what they’re learning. By turning passive screen time into an interactive experience, you help activate the prefrontal cortex and improve critical thinking skills. Discuss the content, ask them to reflect on what they watched, or ask them to predict what might happen next.
This co-viewing not only makes screen time more productive but also strengthens the limbic system, which plays a role in emotional bonding and memory formation. Through these interactions, you’re reinforcing learning and making screen time a shared, thoughtful experience.
Why Managing Screen Time Matters
Excessive screen time is linked to a host of negative outcomes, including poorer sleep quality, difficulty with attention, and issues with emotional regulation. According to experts, children who spend too much time in front of screens may face long-term impacts on social skills, learning abilities, and even physical health due to inactivity.
By setting clear limits, such as the recommended 1.5 to 2 hours per day for children aged 5-10, and by incorporating the brain hacks listed above, you can help your child develop healthier habits and maintain a balanced lifestyle.
Beyond just limiting screen time, it’s important to ensure that the time spent in front of screens is purposeful and engaging. Make sure that screen time doesn't replace crucial activities like outdoor play, social interaction, or creative exploration, all of which are vital for cognitive development.
If you’re looking for more strategies to support your child’s brain development and set them up for future success, check out the Brain Thrive by 25: K/1 Program at Amen University. This program offers a wealth of information and practical tools to help young children develop critical thinking skills, emotional regulation, and healthy habits from a young age. By focusing on brain health, you can ensure that your child’s early years are spent building the cognitive foundations they need to thrive later in life.
