Unplugged and Engaged: A Summer Screen Plan for Kids & Teens with ADHD
Summer can feel like a relief and a challenge for families living with ADHD. The break from school may remove daily academic pressures but it also leaves wide open spaces that are easily filled with screens for stimulation, comfort or escape. How can you create a summer that minimizes these arguments and nurtures positive connections too?
For many kids with ADHD, screens are more than just entertainment. They offer a reliable source of stimulation, social connections and information. Fast-paced images, a variety of sounds and multiple choices feed the natural dopamine deficit in ADHD brains and set into overdrive. In fact, kids aged 8–12 now average 5 hours and 33 minutes of screen time per day, and teens average over 8.5 hours—and this doesn't include time spent on schoolwork!
All of this time on a device means that children and teens aren’t doing something else. Whether it’s playing a sport, going to a park or spending time with a friend, summers offer neurodivergent kids a break from school pressure to explore, pursue an interest, spend time with peers or just chill. The challenge for parents is to support a screen-reduced summer without daily battles. Let’s look at five empowering and practical strategies that will help you set limits on technology and create realistic expectations for alternatives.
1. Understand the Role Screens Play (and Why ADHD Brains Gravitate Toward Them)
Before we talk about reducing screen time, it’s important to understand why your child turns to screens so often. Screens—especially video games, YouTube, or social media—can offer:
Instant feedback and gratification
Predictable outcomes
Control and autonomy
A feeling of belonging and community
A break from overstimulation or anxiety
It’s no wonder, then, that many children with ADHD become especially drawn to devices. In fact, a study published in the Journal of the American Medical Association found that teens with higher levels of digital media use were twice as likely to develop symptoms of ADHD over a two-year period. While this doesn't mean screens cause ADHD, it underscores the importance of balance.
Instead of labeling screen time as “bad,” try reframing your goal. You’re not trying to eliminate screens—you’re aiming to build a richer, more well-rounded summer. Screen time is one part of a balanced life. It’s not the whole thing.
Talk with your child or teen about what else lights them up. These can be small activities or big interests. They may pale in comparison to screens—but they can still be a part of the larger life “pie.”
2. Create a Flexible but Predictable Routine
One of the biggest challenges for families during the summer is the absence of consistent structure. For kids with ADHD, structure supports healthy regulation, behavior, and mood.
Even if they don’t need to get up for camp or a job, they still benefit from a regular wake-up time on weekdays with activity blocks in the morning and afternoon. Post a daily or weekly schedule to show them the plan for each day so they know what to expect.
The best summer schedules offer flexibility within a framework rather than relying on rigidity. Invite your child or teen to work with you on this. When you encourage their participation, you give them a sense of agency that increases buy-in and reduces power struggles.
Try including daily “anchors” such as:
Morning routine (wake-up, breakfast, movement)
Chores or responsibilities
Outside time
Quiet time or creative play
Screen time “windows” – periods of free use
Family connection time (dinner, games, walks, etc.)
Staying on a regular schedule will keep everybody more organized and ease the fall transition back to school.
3. Provide Alternatives That Engage Their Brain and Body
One reason kids default to screens is because they don’t know what else to do. Children and teens with ADHD and neurodivergence often struggle with initiation and making decisions. Perhaps there are too many choices, or they can’t think of anything to do. Either way—nothing happens.
Support them by offering concrete, engaging alternatives. These don’t need to be Pinterest-perfect or expensive. They just need to be accessible and tailored to your child’s interests.
Here are some ADHD-friendly, dopamine-rich options:
Water play (sprinklers, splash pads, water balloons)
Art or sensory projects (slime, painting, clay)
LEGO, puzzles, or building kits
Nature walks, geocaching, or simple scavenger hunts
Cooking or baking together
Audio stories, podcasts, or guided meditations
Creative challenges like "build a fort" or "design your own game"
For teens, consider hobby kits (e.g., electronics, journaling, photography), volunteer opportunities, or part-time work. Even a few hours a week in a purposeful role can build confidence and reduce screen reliance.
Go outside with them. Spending time in nature increases endorphins and provides exercise for growing bodies and minds.
Pro tip: Try assembling a “boredom box” or “activity basket” that they can go to when they’re feeling stuck or understimulated.
4. Use Screen Time Strategically
Because there is more unstructured time in the summer, many kids will jump at the chance to catch up on gaming or social media. Children and teens with ADHD naturally have a tougher time with self-control, emotional regulation, and time awareness. They need help establishing screen limits because they often can’t manage them independently.
Start by reflecting on how much tech time you would like them to have daily—and on which devices. Then ask them how much they would like. The solution probably lies somewhere in between. This doesn’t mean you relinquish your authority—but it does mean you include them in the process.
Make sure there is a non-cooperation clause that addresses meltdowns and pushback with logical consequences (e.g., “If you do this, then that will occur.”)
According to the American Academy of Pediatrics, children who follow consistent screen time guidelines experience fewer behavior problems, better sleep, and improved academic performance. These summer habits can signal a longer-term shift.
Instead of trying to eliminate screens entirely, use them as a tool that fits into the larger rhythm of the day:
Designate certain times of day for screen use (e.g., “free screen time after lunch”)
Use “first-then” logic: “First walk the dog, then you can watch your show.”
Set clear expectations and limits ahead of time—avoid negotiating in the moment
Use visual timers or reminders to support transitions
Choose content that matches their interests and promotes learning, creativity, or movement
If your child resists turning off a screen, stay calm and consistent. Don’t renegotiate the terms of your agreement. Practice the 5C’s of ADHD parenting: empathize, give a countdown, take a timed break, and then regroup.
5. Support Emotional Regulation and Connection
Summer is an ideal time to slow down, reconnect as a family, and enjoy each other’s company. What are some activities you both would enjoy? It could be a sport, a hobby, or just cooking together. Can you turn Friday evenings into family movie and pizza nights? Are there any local experiences that you’ve always wanted to try but didn’t have time for?
Ultimately, a screen-reduced summer goes beyond limiting devices: it’s about creating connection, stability, and joy.
Try these tools:
Stay regulated yourself—your calm helps your child stay grounded
Name the feelings: “I know it’s hard to stop your game. You were having fun.”
Validate their perspective and guide them toward a next step
Prioritize daily one-on-one time, even if it’s just 10 minutes of undivided attention
When kids feel safe, seen, and supported, they’re more willing to step away from screens—and toward the people and experiences around them.
Final Thoughts
There’s no one-size-fits-all screen plan—and that’s especially true for neurodivergent children and teens. Focus on progress, not perfection. Acknowledge cooperation when it occurs. You can build a summer that nurtures family closeness while reducing screen time in realistic, empowering ways!
Warmly,
Dr. Sharon
