How to do a Screen Detox for Kids with Anxiety

When children use screens as their main way to relax they often have an increase in dopamine levels which can reduce feelings of anxiety (see this blog to learn more about the link between dopamine and anxiety). However, screen time is not a healthy long-term solution for anxious children if they are used frequently for self-regulation. Devices often trigger short bursts of dopamine which can ultimately create an addictive cycle that can be harmful to mental health. Screens may not be an issue if used in moderation, but many children use them as their primary way to self-regulate. For those children, problems with self-regulation may become worse when they are not given access to screens at times when they feel they need something to calm their nervous system. That is why families should consider a screen detox.

How can you support an anxious child that is going through a “screentime detox”?

Help Them Understand Why a Detox is Important

Explain to children why a screen detox is important to make it easier to get buy-in. It’s important that children understand that it is not a punishment, but something that helps keep them healthy. 

“It’s not good for our brains to use them too much” may be all you need to say. As part of this process, you may wish to document the problems and the changes you hope to see. 

Consider Documenting 

Consider writing down and tracking things that you hope will change with the detox, especially if those specifics may be helpful for reintroducing screens afterward.

*Try The Stress Detective Clue Cards before the detox. Children sort the cards based on how much they perceive each item to be a problem (categories: “not a problem/I can handle it”, “little problem”, “medium problem”, “big problem”, or “I can’t handle it”).  After the detox, allow a little time to pass (a few weeks) then use them again. Are there triggers that feel less intense after the detox? Maybe something was rated as a “big problem” before, then rated as a “little problem” afterward. Or you can see if there are fewer cards rated as big problems. 

Include the Whole Family in the Detox

When everyone in the family is participating in the detox it helps the anxious child feel supported. It is much easier to take on this challenge when you aren’t alone. If you plan to track the problems and changes, make sure everyone does this for themselves.

Plan Ahead

A child’s anxiety may be ramped up when they learn that they are expected to stop using the thing that helps them feel less anxious. If that is likely to be the case you may want to include them in the plan. You can do this by giving them a sense of control by involving them in some choices related to the detox, such as:

When giving choices to children in this process it can be helpful to give ‘forced choices” by limiting their options so these questions are not open-ended. For example asking, “should the detox last one 7 days or 10 days” helps you make sure the minimum number of days is expected while still giving them some control. 

Explore Other Leisure Activities. 

Plan ahead to have some things on hand and keep them out to make it easier to remember they are there. 

Play is such a natural part of childhood that it seems odd to write this here, but for many children, screen time is their primary leisure activity. Here are some ideas:

There are so many other things you can do! If you don’t have the budget to buy games or craft supplies, etc. find a local Buy Nothing group and you are bound to get what you need.

Make Sure the Child Feels Supported

This may be a hard time for them and they may have difficulty regulating their emotions. Acknowledge that. Be present for them. Also, make sure that you are feeling regulated before giving this a try. It will be important for you to be able to remain calm so you can support your child when they are frustrated. 

I’ve created a checklist to help with planning for the screen detox and with reintroducing screens afterward. Download below.