The COVID-19 pandemic wreaked havoc on the lives of children, and its impact on education continues to be felt, even years after the height of the crisis. During school closures and remote learning, students faced isolation, academic setbacks, and emotional strain. Now, even with schools back in session, many teens are still struggling with the trauma of that time. Recent studies confirm the lasting effects. According to a survey by the CDC, nearly 44% of high school students reported persistent feelings of sadness or hopelessness, a significant increase since before the pandemic. Academic performance has also been affected; with recent research in 2024 highlighting the continued struggle to catch up.
Understanding these challenges means that helping teens thrive at school post-pandemic requires more than just returning to the old ways of doing things. In fact, research is showing that recovery efforts have stalled since the first year. It demands a holistic, strategic, brain-centered approach to rebuild not only academic performance but also their emotional and mental resilience. More importantly, parents and caregivers need to step in and help. Below are five actionable strategies for parents to support their teens as they continue to navigate this new reality.
1. Strengthen Their Prefrontal Cortex (PFC) Through Real-World Responsibility
The PFC, which governs decision-making, planning, and impulse control, is still developing in teens until their mid-20s. Teens who were isolated or disengaged during the pandemic missed out on key developmental experiences that hone these skills. To support them, focus on giving them real-world responsibilities. Encourage them to manage their time, budget, or even plan family activities. By putting their PFC to work in meaningful ways, you help them build independence and develop executive functioning, which are crucial for long-term success.
Brain Hack: Allow your teen to manage a project at home, such as planning a weekend trip or organizing a family event, with a specific budget and deadline. This practical application of skills like time management and decision-making will strengthen their PFC while fostering independence.
2. Harness Technology for Growth, Not Distraction
Technology became both a lifeline and a challenge during the pandemic. While remote learning and digital tools helped keep education going, the unstructured screen time also led to unhealthy and excessive media consumption. Now is the time to shift your teen’s relationship with technology from addictive entertainment to active creation. Encourage them to use their devices for projects that promote critical thinking, such as coding, digital art, or creating content that aligns with their passions.
Brain Hack: Set a challenge with your teen to spend a portion of their screen time building something creative—whether it's starting a blog, designing a website, or producing a short film. Reward creative achievements by linking them to privileges or additional free time, turning screen time into a productive and brain-boosting activity.
3. Help Them Combat Automatic Negative Thoughts (ANTs)
The pandemic fostered uncertainty and anxiety in many teens, which can manifest in Automatic Negative Thoughts (ANTs). These include patterns like mind-reading (assuming others are thinking negatively about them) or catastrophizing (predicting worst-case scenarios). Without intervention, these thought patterns can contribute to anxiety, depression, and poor academic performance. Teach your teen to recognize and challenge these thoughts by asking questions like, Is this thought true? Is it really true? Or, am I letting my emotions take over my brain?
Brain Hack: Incorporate a family “thought-busting” practice. Once a week, sit down together and each write down a negative thought you’ve had. Then, collectively discuss logical ways to challenge these thoughts. This helps teens see that negative thinking is normal but manageable, equipping them with cognitive tools to handle stress.
4. Optimize Their Nutrition and Hydration for Cognitive Function
Many teens developed irregular eating habits during the pandemic, with easy access to processed foods and sugary drinks. These dietary choices have direct impacts on brain function, mood, and energy levels. Since the brain consumes up to 30% of the body’s energy, ensuring that your teen is eating brain-boosting foods can improve their academic performance and emotional regulation. Focus on whole foods rich in omega-3s, antioxidants, and complex carbohydrates to support cognitive growth and concentration.
Brain Hack: Start a “brain food” family challenge where you and your teen take turns picking a brain-boosting recipe to try each week. Share what you learn about the food's impact on brain function, making healthy eating fun and educational.
5. Rebuild Social Confidence Through Structured Social Activities
The social isolation teens experienced during the pandemic has had a lasting impact on their ability to engage with peers and build healthy relationships. Many teens may still feel disconnected or socially awkward, which can affect their performance in group projects or collaborative learning environments. Help your teen rebuild social confidence by encouraging them to participate in structured social activities that promote teamwork and problem-solving. Whether it’s a sports team, a debate club, or an escape room challenge with friends, these experiences help teens practice communication, empathy, and cooperation.
Brain Hack: Encourage your teen to host a social event with a problem-solving twist—such as a game night with strategy-based board games or a virtual escape room challenge. These activities promote social interaction while exercising cognitive skills, helping them feel more comfortable in social settings.
Conclusion: Nurturing the Post-Pandemic Teen Brain
The effects of the pandemic on teenagers’ education and mental health are still deeply felt, but with the right strategies, parents can help their teens not only catch up academically but also thrive in their emotional and social lives. By focusing on real-world responsibility, positive use of technology, emotional resilience, nutrition, and social confidence, you can support your teen in rebuilding their brain health for long-term success.
These strategies go beyond just surviving in a post-pandemic world—they follow along the concepts and skills we’ve built with the Brain Thrive by 25 Program, which is all about helping teens thrive in ways that will empower them for life.
Thanks for reading!
Written By: Jesse J. Payne, Ed.D.
Website: brain25.com
Instagram/TikTok/LinkedIn: @drjessepayne
