Stop the Scroll: 4 Steps for Kids & Teens

Love this video? It’s part of GoZen’s Take5 series of resilience-boosting videos for kids and teens available with a GoZen! membership.

We’ve all done it—you open your phone to check one notification, you get pulled in, and suddenly, boom! It’s been an hour. How does that even happen? The thing is, if it happens to you, imagine how easily it happens to your kids and teens.

Research proves it. Studies show that teens spend an average of 4-7 hours per day (!) on screens outside of schoolwork, with much of that time spent on social media. While social media can be fun, it can also seriously impact mental health.

The good news? Kids and teens can take back control of their screen time—and you can help them. In fact, we have a whole Take5 series in our membership phones and social media delivered by our teen creators. The first video from this series is at the top of the page.

Here’s a recap of Isabel’s video:

Step 1: Reality Check

Before you even think about changing your habits, you need to see what you’re working with. Check your screen time (yes, it might be scary). If your jaw hits the floor, don’t panic—it’s just data. Awareness is the first step to making a change.

Step 2: Ditch the Morning Scroll

Did you know the first 20 minutes after you wake up are primetime for your subconscious? That means whatever you see first thing in the morning—whether it’s a bad comment, stressful news, or a perfect influencer’s “effortless” life—will stick with you all day. Instead of starting your day in a doom scroll, try one of these alternatives:

• A quick meditation or deep breathing
• Cooking up a new breakfast recipe
• Journaling or setting intentions for the day
• Stretching or doing light yoga (your body will love you for it)

Step 3: Find Fulfilling Substitutes

Scrolling isn’t the enemy—wasting time scrolling is. Swap some of your social media hours for things that actually align with what you want to do. Need ideas?

• Want to read more? Grab a book instead of your phone.
• Love being creative? Sketch, paint, or try photography.
• Feel like you never see your friends? Plan a face-to-face hangout (yes, even if it’s just a quick coffee run).

Step 4: Small Changes, Big Wins

You don’t have to quit social media cold turkey. Even shaving off 30 minutes a day can boost your mood, focus, and motivation. And once you feel the difference, cutting back will get easier and easier.

Bottom line? Mindless scrolling can take over your time (and energy) if you let it. Start small, switch things up, and watch how much more alive you feel when you’re present in your own life.