Anti-Dopamine Parenting Offers Solution to Excessive Screen Use and Sugar Consumption

Neuroscientists have made significant progress in understanding the effects of activities like streaming cartoons, playing video games, scrolling through social media, and consuming sugary foods on children’s and adults’ brains. This newfound understanding offers valuable insights for parents on how to better manage and limit these activities. Dubbed as “anti-dopamine parenting,” this strategy aims to counter the effects of dopamine, a powerful neurotransmitter that plays a crucial role in our behaviors.  

Recent studies which have been published in NPR, have revealed that smartphones and sugary foods have something in common with drugs – they trigger surges of dopamine in the brain. While drugs cause more substantial spikes in dopamine, these smaller spikes from activities like social media and consuming sweets still have long-term influences on our behavior. They shape our habits, diets, mental health, and how we spend our leisure time. As a result, conflicts between parents and children often arise.  

Dopamine is part of an ancient neural pathway that evolved to prioritize vital needs essential for our survival, such as water, safety, social interactions, sex, and food. For years, it was believed that dopamine was responsible for generating pleasure. However, recent research suggests that dopamine primarily generates a feeling of desire rather than happiness. It makes you want things and motivates you to seek out certain activities or continue doing what you’re doing. Moreover, dopamine alerts your brain to pay attention to the triggers of its surges, signaling that something important is happening and there’s something to learn.  

Interestingly, the activity that triggers a dopamine surge may not even be enjoyable. Over time, people can develop a dislike for activities that elicit significant dopamine spikes, like excessive online shopping or social media use. In fact, evidence suggests that people often feel worse after engaging in these activities than they did before. Understanding this dynamic is crucial for parents who find themselves in situations where their children are immersed in activities triggering dopamine surges.  

For example, imagine a parent’s 7-year-old daughter watching cartoons after dinner. The colorful images on the screen repeatedly stimulate spikes in dopamine within her brain, making her want to keep watching, even if she’s tired and ready for bed. When the parent intervenes and tells the child it’s time to stop, the child’s brain is still experiencing high dopamine levels, signaling that something important is happening and a need must be fulfilled. From the child’s perspective, the parent’s interruption prevents them from meeting this perceived critical need, leading to frustration and agitation.  

Due to the intense hold of dopamine on a child’s attention, parents often face resistance when trying to redirect their children to activities that trigger smaller dopamine spikes, such as helping with chores, finishing homework, or playing outside. Emily Cherkin, a former middle school teacher turned parent coach, advises parents to recognize that it’s not a battle between them and their child but rather a struggle against a hijacked neural pathway controlled by dopamine. 

This response can occur at any age, even in toddlers, according to Dr. Anna Lembke, a psychiatrist at Stanford University. Screens and sweets have a captivating and potentially intoxicating effect on young children. To promote a healthy and balanced approach to technology and sugary foods, it is important for parents to establish clear boundaries and limits.

Setting specific rules regarding screen time and sugary food consumption helps children understand and adhere to healthy habits. Additionally, parents should actively encourage children to explore alternative activities that provide enjoyment and stimulation, such as outdoor play or engaging in creative hobbies.

Regular breaks from screens allow the brain to reset its dopamine levels and avoid excessive stimulation. It is crucial to foster open communication with children, discussing the effects of dopamine and the importance of maintaining a well-rounded lifestyle. By modeling healthy behavior and limiting their own screen time, parents can demonstrate the benefits of engaging in diverse activities and inspire their children to follow suit.