Screen Time and ADHD: Finding Balance in the Digital Age
Fast feedback and novelty give big dopamine hits, which the ADHD brain finds compelling. That doesn’t make screens “bad,” but it does mean we need proactive structure so devices support life rather than drive it.
Create a simple family tech plan
Zones: Device-free bedrooms and mealtimes.
Times: Clear “on” windows (e.g., after homework) and “off” windows (last 60–90 minutes before bed).
Content: Agree on games/apps and age ratings; preview new downloads together.
Consequences: Calm, consistent, predictable. Avoid escalating sanctions; focus on coaching skills.
Family script examples
“Screens stay out of bedrooms overnight to protect sleep.”
“Game ends at the timer or the level end—whichever comes first.”
“We can try again tomorrow.”
Make switching off easier
Visual timers and 5-minute warnings.
End on a natural break (save point/level end).
Offer a bridge activity (snack, pet care, Lego, short walk) to shift state.
Keep afternoons moving: sport, park time, chores with music.
Boost real-life dopamine
Daily movement, creative hobbies, social connection, achievable responsibilities, and outdoor time reduce over-reliance on devices and stabilise mood.
Parental controls that help (without battles)
Use built-in device controls to set limits and bedtimes; keep admin logins private. Explain settings up front: “This helps your brain do school, sport and sleep—and still have game time.” Revisit settings as your child shows responsibility.
Red flags vs green flags
Green flags: Calm transitions, honesty about usage, responsibilities done, no secrecy.
Red flags: Large mood swings tied to gaming, sneaking devices, school refusal to keep playing, online conflict or unsafe contact. If red flags persist, seek support.
Protecting sleep (non-negotiables)
No active screens in the last hour, true blackout in bedrooms, devices charged in a common area overnight, and morning light within an hour of waking.
If screen struggles are escalating and focus is hard off-screen, an assessment can clarify attention needs and a balanced plan.
Ready to get clarity? Book an ADHD assessment. Evidence-based testing with actionable recommendations. Clinics across Melbourne and telehealth.
Call 0422 651 697 or email katherine@gaytonpsychology.com.
General information only; not a substitute for personalised clinical advice.