Mindfulness: An Antidote to Too Much Screen Time
Helping Kids (and Adults) Pay Attention on Purpose
Mindfulness isn't just meditation or deep breathing—it’s the practice of noticing when our attention wanders and gently bringing it back to where we want it to be. That simple act of “returning” is how we strengthen our focus.
What Does That Look Like?
Let’s say you’re cooking dinner and check your phone for a recipe. Before you know it, you're reading emails, watching a reel, and texting a friend. The moment you consciously return to chopping veggies—that’s mindfulness.
For students, it’s the same. They're writing an essay when a phone ding leads them down a rabbit hole of YouTube, Snap, and group chats. Teaching them to notice the distraction and return to the task at hand is teaching them to be mindful.
Why It Matters for Kids and Teens
Young brains (especially under 25) are still developing impulse control and attention management. And the more we reinforce distraction—by jumping at every notification—the more our brains wire for it. The result? Shorter attention spans, difficulty focusing, and constant restlessness.
Practicing Mindful Tech Use
We’re not aiming for perfection—just progress. Here’s how to help your family build habits that support attention, balance, and well-being:
Set Intentions
Don’t respond to every ping like Pavlov’s dog. Say out loud, “Now I’m going to check my texts”—and stop when you're done.
Set a time limit: Try 10–20 minutes of screen time followed by 30–60 minutes of tech-free time.
Create Device-Free Zones
Put phones away (not just face-down) during meals, in the car, and at social events.
Try a “Cell Motel” at home: a fun basket where everyone checks in their devices. Bonus points for giving them little blankets!
Teach “Thinking Before Clicking”
Encourage kids to pause before they post, click, or reply.
Ask: Why am I doing this? What else could I be doing instead?
Encourage Boredom (Yes, Really)
Kids don’t need to be entertained constantly. In fact, boredom fuels creativity and curiosity. As Dr. Sherry Turkle puts it: “The capacity to be bored is tied to the capacity to look within.”
Balance Screen Life with Real Life
Replace screen time with face-to-face conversations, outdoor play, and creative downtime.
Let them play virtual sports if they’re playing them in real life, too.
Remind them (and yourself): “Screens are small. The world is big.” Look up. Look out the window. Daydream.
Mindfulness helps kids reclaim their attention in a world designed to steal it. Start small. Practice often. And keep the conversation going at home.
