Screen Time & ADHD: Problems and solutions

ADHD and Heritability

ADHD is a neurodevelopmental condition that is primarily genetic. Heritability measures how much a trait is influenced by genetic factors passed on from parent to child. This measurement goes from 0-1. A heritability score of zero means that genetics has nothing to do with it, while one, or 100 percent, means that genetics and no other factors are involved. ADHD has a heritability score of .7 to .9, which suggests that while it is highly genetic, it is not purely genetic.

ADHD and Blood Flow to the Brain

The supply of blood to the prefrontal cortex is limited in the ADHD brain. Reasons for limited blood flow include:

·         Managing many responsibilities at once

·         Stressors

·         Juggling a lot at once

·         Head injury

·         Depression

·         Dietary factors

·         Early infections

These events can happen to a person at any age, which suggests that symptoms of ADHD do not always show up in childhood. Therefore, symptoms of ADHD can appear later in young adulthood as well as older adulthood. Additionally, blood flow to the prefrontal cortex of the ADHD brain cannot keep up when demands increase. This means that when school becomes harder, a student might experience executive functioning skills challenges.

ADHD and Dopamine

The ADHD brain is deficient in dopamine, a neurotransmitter associated with motivation and reward. In ADHD, dopamine is required for maintaining attention and focus. A brain deficient in dopamine seeks it where it can get it. The brain’s supply of dopamine is limited and runs out once it is used up.

Screen Time and Focus

An effective way for the ADHD brain to get dopamine is by looking at a screen. Screens are designed to pull the eyes in through something called rapid stimulation. Rapid stimulation occurs because of flashing lights, action, decision making, and reward that is found in video games and social media. The quick pace of this technology makes it difficult to sustain attention for long periods of time, which is why it is important to use screens responsibly and be intentional about it.

When to avoid Screens

1.    Right before engaging in a task that requires sustained focus The brain only has a limited amount of dopamine, so if it is used up, it will be difficult to focus on anything.

2.    As a break from something you are doing that requires focus Consider incorporating movement, getting a drink of water, or giving someone a call into break time.

3.    Right before bed Light emitted from the screen enters your eyes and then your pineal gland, which releases melatonin. The brain gets tricked into thinking it is daytime because cannot differentiate between light from the sun or a screen.

Screens and Younger Kids

When allowing younger children to use a screen, it might help to consider the following:

1.    Be sure the content is educational

2.    Content should be in its longer form; Skip out on the YouTube Shorts

3.    Connect the screen to reality by making it meaningful and based on an experience

Screens and Teenagers

When allowing teenagers to use a screen, it might help to consider the following:

1.    Limit short form content

2.    Set parameters around social media

Healthy Ways to Boost Dopamine

1.    Person-to-person connection

2.    Hanging out with friends

3.    Playing a sport

4.    Eating good food that is brain-friendly

5.    Playing board games

6.    Supplementation

7.    Exploring your child’s hobbies