This week, we’re tackling a hot topic in ADHD parenting—screen time. 📱 Love it or hate it, technology is here to stay. So, no—this isn’t about banning screens!  Instead, we’re sharing science-backed, stress-free strategies to turn screen time into a powerful ally for your child’s development. 

Whether you’re setting boundaries, choosing ADHD-friendly apps, or mastering smooth transitions (goodbye, meltdowns!), we’ve got you covered in this week’s newsletter. Let’s make tech work for us—not against us! ⚡ 

Screen Time Strategies That Work for ADHD Kids

Managing screen time with ADHD kids can feel like a wild ride. One moment, they’re laser-focused on their favorite game (hello, hyperfocus!), and the next, they’re melting down because screen time is over. 😵‍💫 Sound familiar?

Here’s the thing: ADHD brains aren’t built for easy transitions. They have trouble with impulse control, self-regulation, and time management—all of which can make screen time a challenge. But here’s the good news: research shows that some forms of structured, mindful screen use can actually improve focus, executive functioning, and emotional regulation—if done right!

Let’s break down some science-backed strategies to make screen time a tool for success instead of a battle. 

 Step One: Set the Rules (and Stick to Them)

Did you know that predictability reduces stress for ADHD brains? Studies have found that children with ADHD perform better when they have clear rules and structured routines. That’s why it’s super important to have rules around screen time. Here are some tips to help: 

✅ Use external timers (We have shared this one before but wanted to share it again because it’s so helpful!) ADHD brains struggle with time blindness, meaning they don’t naturally “feel” how much time has passed. Research shows that visual timers (like this one) help kids transition more smoothly.

✅ Make screens part of a routine: The American Academy of Pediatrics suggests setting a consistent daily screen schedule (e.g., after homework but before dinner). Routines help ADHD kids know what’s coming next, reducing arguments.

✅ Create screen-free zones: The National Sleep Foundation warns that blue light from screens suppresses melatonin production, making sleep harder—especially for kids with ADHD, who already have sleep struggles. Keep screens out of bedrooms at night! 

Additionally, in the evenings, if you must use screens, wear Blue Blocking Glasses. We love Swannies. Check out their options here.

Parent Pro Tip: Write down your screen time rules and post them where everyone can see. Visual cues help ADHD brains remember expectations!

Step Two: Pick Fun, Helpful Content

Not all screen time is bad—some of it can actually help ADHD brains! One study found that interactive, problem-solving games improve working memory, attention, and cognitive flexibility—all skills that ADHD kids need.

✅ Choose educational apps: Try apps like Khan Academy Kids, Duolingo, or Prodigy Math that make learning fun and engaging without overstimulating.

✅ Encourage creativity: Apps like Scratch (coding), Procreate (drawing), and Minecraft (building) give ADHD kids a creative outlet while strengthening problem-solving skills.

✅ Avoid multitasking: The American Psychological Association reports that switching between tasks increases cognitive load and reduces focus—meaning playing a game while watching TV actually makes ADHD symptoms worse. Stick to one screen activity at a time!

Step Three: Take Active Breaks

ADHD brains weren’t built for sitting still for long periods! Research shows that excessive sedentary behavior increases hyperactivity and impulsivity in kids with ADHD. But breaking up screen time with movement can help!

✅ Use the "30/5 Rule": For every 30 minutes of screen time, take a 5-minute movement break—jumping jacks, stretching, running in place, or even jumping on an indoor trampoline (we love this one for indoor use!) 

✅  Try active video games: Games like Just Dance, Ring Fit Adventure, and Beat Saber turn screen time into exercise—helping ADHD kids burn energy while staying engaged.

✅ Balance with outdoor time: One study found that just 20 minutes in nature reduces ADHD symptoms. Let screen time be a reward after outdoor play.

Step Four: Make It a Family Thing

Want to know a secret? Screen time doesn’t have to be isolating! One study found that when parents engage in screen time with their kids (co-viewing or co-playing), children have better emotional regulation and social skills.

✅ Watch together: Instead of letting kids zone out alone, pick a show and make it interactive! Ask, “What do you think will happen next?” to build critical thinking skills.

✅ Play together: If your child loves video games, join in! Research shows that co-playing builds social bonds and helps kids with emotional regulation.

✅ Talk about it: Instead of saying, “That game is bad for you,” try asking questions like, “What’s your favorite part of this game?” Engaging with their interests makes setting limits easier.

Step Five: Teach Healthy Habits

ADHD kids struggle with transitions because their brains hyperfocus on what they’re doing and resist sudden changes. (Ever heard “Just one more minute” 20 times? 😅) But science shows that predictable, structured transitions help.

✅  Use countdown warnings: The ADHD brain needs time to shift gears. A 5-minute, 2-minute, and 1-minute warning helps ease the transition and prevents meltdowns.

✅  Offer engaging alternatives: Keep a “transition basket” with coloring books (we love these color by number books!), fidget toys (like THESE!), or puzzles (like these that also include “spot the difference” games!). Having something fun to do immediately after screen time makes the transition smoother.

✅ Reinforce positive behavior: Research shows that positive reinforcement strengthens new habits. If your child turns off the screen without arguing, praise them! ("Wow! You did an awesome job stopping on time!")

🌟 Bonus: Embrace Screen-Free Fun

Screens aren’t the enemy—they’re a tool (that can be good OR bad!) The key is balance. By setting clear boundaries, choosing the right content, and mixing in movement and social time, you can make screen time work for your child’s ADHD brain—not against it.

🕯 Try unplugged family nights: Once a week, ditch the screens and play board games, bake cookies, or tell stories.

🎵 Encourage screen-free hobbies: Help your child explore an instrument, draw, or build with LEGOs—activities that boost dopamine naturally.

🌳 Go outside! Research shows that nature improves focus and self-regulation in ADHD kids. Take a walk, ride bikes, or just hang out in the sunshine!

Which of these strategies are YOU excited to try? 

Reply and let us know—we love hearing from you and YOUR WORDS could be featured in a future issue of ADHD Wellness Weekly!  

Does your child freak out when it's time to turn off the screen? 😱 You're not alone! ADHD brains hyperfocus on what they love (hello, video games!), making sudden transitions feel like a crash landing instead of a smooth stop. But guess what? Science shows that structured, predictable transitions reduce meltdowns and help ADHD kids shift gears more easily!

One simple but powerful tool? 🎉 The Stoplight Countdown Method—a fun, brain-friendly way to help kids mentally prepare for screen time to end without a battle.

🚦 The “Stoplight Countdown” Method (You could even use this fun traffic light as part of the game!) 

Turn screen time into a fun game while teaching transition skills:

🔴 Red Light (5 minutes left!) 

• SAY: “Red light is coming soon! Time to wrap up!”

• Why? ADHD brains struggle with time awareness—so a 5-minute warning acts as a mental speed bump, letting your child prepare for the switch.

• What helps? Have them pause their game, save progress, or finish their level to avoid frustration.

🟡 Yellow Light (2 minutes left!) 

• SAY: “Yellow light means we’re almost done!”

• Why? Research shows that breaking transitions into steps (instead of an abrupt “Stop now!”) helps ADHD kids switch tasks more smoothly.

• What helps? Encourage them to start closing out the app or turning off the show themselves—giving them a sense of control over the process.

🟢 Green Light (Time to switch!) 

• SAY: “Green light! Let’s move to [next activity]!”

• Why? Pairing transitions with a new, exciting task helps redirect their attention—instead of fixating on the screen being taken away.

• What helps? Offer a "next thing" they actually enjoy—like a snack, a favorite toy, a puzzle, or outdoor play.

🚀 Why This Works (Backed by Science!)

🔄  Predictability = Fewer Meltdowns

Studies show that predictable routines reduce emotional outbursts in kids with ADHD. When kids know exactly what to expect, their brains don’t go into fight-or-flight mode when screens turn off.

🧠 The ADHD Brain Loves Dopamine

ADHD brains seek dopamine, which screens provide instantly. 🔥 But quick transitions from a dopamine-filled activity (like video games) to a low-stimulation one (like brushing teeth) = disaster!

Solution? Offer a dopamine-friendly alternative (like a puzzle, music, or a fun movement break) to make the shift smoother.

🔊 Multisensory Cues Boost Success

Research shows that ADHD kids respond better to visual and auditory cues than just verbal commands. Adding claps, a timer sound, color-coded cards, or a fun light up traffic light to help reinforce the transition in a way their brains process more easily.

Parent Pro Tip: Stick to the stoplight signals every time! Consistency builds trust and helps transitions become second nature. 🚦

TWO Game-Changing Screen Time Resources—Just for You!

We know screen time can be a blessing AND a battle for ADHD families. That’s why we’ve got not one, but TWO powerful resources to help you create healthy, balanced tech habits—without the daily struggles!

📥 NEW & completely FREE for you! 

We teamed up with our amazing ADHD-specific Child & Family Therapist, Ashley Gobeil, to bring you “Healthy Habits for Digital Kids: Managing ADHD & Screen Time”—a must-have guide packed with expert-backed strategies to help your child use technology in a way that works for their brain, not against it!

Click below to grab your FREE download and start turning screen time into a tool for success! 

🧰 App Spotlight: “Forest” - Focused Fun for ADHD Minds

Struggling to keep your child focused on homework or chores? Enter Forest, a clever app that turns staying on task into a fun challenge.

How It Works

• Grow a virtual tree 🌳: Your child sets a timer and works on their task while a digital tree grows.

• No touching screens! If they leave the app to play a game or scroll, their tree withers.

• Watch the forest grow: Over time, completed tasks create a forest—a visual reminder of their hard work.

Why We Love It

• It gamifies focus, making it more engaging for ADHD kids.

• Encourages responsibility and self-regulation.

• Pairs perfectly with family "no-screen" time for shared success!

🌟 Parent Pro Tip: Use Forest together! Set timers for family focus time, like reading or tidying up, and watch everyone’s forests grow.

“Exercise changed our mornings…” – Jessica, mom of a child with ADHD

"Mornings in our house used to be a disaster. My daughter, Mia (10), would wake up sluggish, struggle to get dressed, and completely melt down over the smallest things. I felt like I was constantly nagging, and we were always late for school."

"Then I read about the power of morning movement in the newsletter. It said just a few minutes of exercise can sometimes make a big difference—so we decided to try it. And wow—the change has been unbelievable!"

"Now, Mia wakes up more energized, less cranky, and way more cooperative.”

🌟 Have your own story or tip? Reply and let us know!  Your experience could be featured in next week’s newsletter! 

Know someone who could benefit from this newsletter? Help us spread the word with other parents of kids with ADHD! 

We’re 6 weeks in, and like a newborn at their first checkup, it’s time for our first health check!

We want to hear from YOU, our amazing Wellness Warriors!

How are you liking the newsletter so far? Are we delivering the ADHD-friendly tips, science, and support you need?

Your feedback helps us make this newsletter even better—so go ahead, cast your vote! We’re all ears (and dopamine-fueled excitement).

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Wallace, J., Boers, E., Ouellet, J. et al. Screen time, impulsivity, neuropsychological functions and their relationship to growth in adolescent attention-deficit/hyperactivity disorder symptoms. Sci Rep 13, 18108 (2023). https://doi.org/10.1038/s41598-023-44105-7

Weaver, Stephanie. Screen Time For Kids and Teens: AAP Updates Guidelines for Parents. Fox News. 2024, May 8. https://www.livenowfox.com/news/screen-time-kids-teens-aap-guidelines-parents