Screen addiction
The Dopamine surge
There’s no denying that screens are engaging, so much so that children (and adults) often find it hard to disengage. But this behaviour isn’t just about entertainment. It’s rooted in brain chemistry.
When children use screens—watching videos, scrolling through social media, or playing games—their brains release dopamine, a chemical often called the “feel-good” hormone. Dopamine is released during enjoyable experiences and plays a key role in the brain’s reward system. It gives children temporary excitement, novelty, or enjoyment that keeps them returning for more.
But here’s the problem: while screen-based activities provide that instant stimulation, they rarely offer lasting satisfaction. The dopamine hit wears off quickly, leaving children wanting more. The brain begins to crave repeated stimulation, which drives repeated behaviour. It’s not unlike the cycle seen in other forms of addiction.
In his TED talk, Adam Alter mentions the impact of screen time encroaching on personal time. Screen time curtails valuable time spent on enjoyable social activities and relationship building. This can have a significant effect, including a lack of building social connections, resulting in a feeling of isolation and related mental health issues. Psychologically, young people often receive more recognition and validation on social media, contributing to their reliance on these platforms.
The dark side of algorithms
Algorithms predominantly drive social media platforms and many online games. They feed users similar content to what they’ve previously engaged with, ensuring they remain hooked. For a developing brain, this creates a powerful and often overwhelming loop.
In previous years, most screen-based programs had a stop cue. For example, a television series typically concludes at a specific time, and the next episode airs in a week or so. As a result, viewers were required to wait for the next episode.
However, there is currently no “stop switch,” leading to a never-ending watchlist and algorithm-driven suggestions. If the content watched is violent or inappropriate for the age group, the algorithms feed more similar content that keeps the young people engaged and, to an extent, addicted.
Impact on children with neurodiversity
Children with ADHD are particularly vulnerable. With already limited impulse control and reduced executive function, these children struggle even more to regulate their screen use. The constant alerts, pop-ups, and shifting content are tailor-made to capture—and fragment—their attention. What might begin as a harmless scroll can quickly spiral into hours of screen time, with little awareness of the time passed.
This repeated pattern not only strengthens a child’s reliance on screens for stimulation but also dulls their sensitivity to more natural sources of dopamine, like exercise, achievement, creativity, or social connection.
Parents must recognise that what may seem like a harmless habit could reinforce a dependency on external stimulation, making it harder for children to stay engaged in the real world. Encouraging screen-free time, building real-world rewards, and helping children find joy in offline activities can support a healthier balance—and help recalibrate the brain’s reward system to respond to life beyond the screen.
Strategies for mindful use of screens
We create boundaries for various aspects of life, including relationships, work, and friendships. Establishing digital boundaries is equally essential. Some strategies for implementing stop switches help reduce screen addiction.
More play time – Creating more opportunities for socialisation and play for children could reduce behavioural issues and develop emotional intelligence and kindness.
Geographical boundaries—Self-imposed stop cues could create digital boundaries, such as not having a screen during family mealtimes or keeping the mobile in a designated place out of reach. Avoiding using screens as pacifiers or to reduce temper tantrums, and providing some drawing or painting books could be a more productive approach.
Reducing the lure of screens—Setting the mobile screen to grayscale could reduce scrolling through content significantly. This can be done through the settings on the phone, which also includes an option to change to colour in three clicks, so it’s not difficult to switch back and forth between colour and grey scale.
Purposeful use of screens – Verbalising the reason for using the mobile is another very effective strategy. For example, if I pick up my phone in the presence of others, I might say, “I am checking an email I have been waiting for.” This way, I have a clear purpose for grabbing the phone, and it also acts as a cue to put it down once the email is checked. It helps to prevent endless scrolling through emails.
This is a handy approach: having a purpose before pulling out my mobile. Regardless, in social settings, it’s better to avoid using the phone altogether, as others might feel they are being dismissed and that the phone is more important than the person in front of you.
Turning off the mobile to flight mode during weekends is a good strategy. Similarly, shutting down the computer and physically closing it after work signifies detaching from work. Regular breaks, such as 5 minutes every 20 to 30 minutes while working on a computer or laptop, also help to reduce eye strain.
While several strategies are outlined to reduce screen addiction, deliberately avoiding screens can also have counterproductive effects due to the phenomenon of emotional suppression, which may lead to amplification of the thought that we are trying to avoid. Therefore, the aim is to develop intrinsic motivation and find purpose in reducing screen time. The best approach is to enjoy activities outside of work, such as sports, recreational pursuits, and social gatherings. A world without screens is not feasible, but cultivating self-discipline in their use is achievable.
Collective responsibility: When adults model responsible screen use, they give children a strong example. This is probably the best strategy to reduce screen time among children. Avoiding screens at school is another area that needs strong advocacy from teachers and parents.
It is welcoming legislation by Queensland, Australia, if implemented, that children would not be allowed to create or access social media under 16 years for platforms such as Facebook, Instagram, TikTok, Snapchat, etc. The onus is on the companies to develop effective age verification techniques.
Age verification was a sticking point in the past, as children could still access social media since it was based on self-declaration. Better age verification strategies are needed for children to access social media.
Cherokee wisdom about Two Wolves
An old Cherokee was teaching his grandson about life. “A fight is going on within me,” he told the boy.
“It is a terrible fight, and it is between two wolves. One is evil, full of anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good and is joyful, peaceful, loving, hopeful, serene, humble, kind, benevolent, empathetic, generous, truthful, compassionate, and faithful. The same fight is happening inside you and every other person, too.”
The grandson thought about it briefly and then asked his grandfather, “Which wolf will win?” The old Cherokee replied, “The one you feed.”
This metaphor also holds for screen time. The choice is to build social connections in the real world and prioritise well-being, living life to the fullest, versus being on screen and allowing the world to dictate your self-worth.
Suggested resources
- Adam Alter. Why our screen makes us less happy. TED2017
- Jonathan Haidt. The anxious generation. Penguin Random House, UK. 2025