Navigating the Digital World: A Guide to Screens and Your Child’s Well-Being

Home » Blog » Navigating the Digital World: A Guide to Screens and Your Child’s Well-Being

Navigating the Digital World: A Guide to Screens and Your Child’s Well-Being

July 16, 2025 | Sasha Hileman, Psy.D. | 4 min. read

Developing Self-Compassion

As a child psychologist, I’ve seen how the digital age reshapes childhood, offering opportunities and risks. Drawing from Jonathan Haidt’s The Anxious Generation and decades of research, this guide provides practical, evidence-based strategies to manage screens and social media while prioritizing your child’s mental health.

Haidt argues that smartphones and social media, widespread since the early 2010s, have triggered a “Great Rewiring” of childhood, contributing to rising anxiety, depression, and reduced resilience. Studies, like a 2018 Lancet report, show that children aged 8–11 spending over two hours daily on screens score lower on cognitive tests. Neuroimaging links heavy screen use to thinner brain areas tied to attention. Social media’s dopamine-driven design worsens this, with a 2021 JAMA Pediatrics study noting increased anxiety and lower self-esteem, especially in girls, due to comparison-heavy platforms like Instagram.

Screens disrupt sleep, social connections, and autonomy. Blue light from devices suppresses melatonin, impairing sleep quality (Journal of Sleep Research, 2017), while excessive screen time displaces real-world play, vital for social skills. Parenting in this tech-saturated world is daunting—balancing school, social pressures, and your own exhaustion. Yet, intentional choices make a difference. Research shows kids with balanced screen habits develop better emotional regulation and resilience.

Strategies: Delay smartphones until high school (age 14), using basic phones instead. Set screen limits: 1–2 hours for ages 2–5, 2–3 for older kids, using apps like Qustodio. Create tech-free zones during meals and bedtime. Encourage free play, sports, or hobbies like drawing to foster creativity and connections. Model healthy tech habits—put your phone away during family time and narrate your choices.

Start with one change, like a screen-free dinner, to build resilience and emotional health. For support, consult a psychologist or pediatrician.

Resources: The Anxious Generation, American Academy of Pediatrics, Common Sense Media. 

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Building Resilience in Children Facing Academic Pressure

Building Resilience in Children Facing Academic Pressure

Academic pressure is a growing concern for parents, as children face high expectations from schools, peers, and even themselves. Building resilience—the ability to adapt and thrive despite setbacks—is crucial for children to navigate these demands without sacrificing mental health. Grounded in psychological research, this blog offers parents practical, empathic ways to foster resilience in their children.

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Harnessing Brain Plasticity for Kids with ADHD

Home » Blog » Harnessing Brain Plasticity for Kids with ADHD

Harnessing Brain Plasticity for Kids with ADHD

July 16, 2025 | Sasha Hileman, Psy.D. | 4 min. read

Developing Self-Compassion

Parenting a child with ADHD is challenging, but their brain’s plasticity—its ability to rewire—offers hope. As a child psychologist, I share research-backed strategies to leverage neuroplasticity, helping kids with ADHD (5–10% of children) overcome difficulties in attention, impulse control, and hyperactivity.

ADHD involves delayed prefrontal cortex development and dysregulated dopamine, causing distractibility (Journal of Neuroscience, 2017). Yet, childhood is a peak time for plasticity, when neural pathways for focus and self-regulation can be reshaped (Nature Reviews Neuroscience, 2018). Structured routines, like daily checklists, strengthen organization circuits (Journal of Abnormal Child Psychology, 2014). Break tasks into 10–15-minute segments with breaks to build attention (Journal of Attention Disorders, 2017). Use timers to support time management. 

Exercise, like 30 minutes of running, boosts dopamine and focus (Pediatrics, 2016). Positive reinforcement—praising efforts like “Great job starting homework!”—strengthens learning pathways (Clinical Psychology Review, 2009). Limit screens to 1–2 hours daily to avoid overstimulation (Journal of Child Psychology, 2020). Prioritize sleep (9–11 hours) with a tech-free bedtime routine, as poor sleep worsens symptoms (Sleep Medicine Reviews, 2017). Teach 1–2-minute mindfulness exercises, like box breathing, to enhance emotional regulation (Mindfulness, 2019). Validate emotions and role-play social scenarios to build resilience. 

Every routine or reward sculpts your child’s brain for success.

It’s tough, but progress builds over time. Start with one strategy, like a movement break, and consult a psychologist or pediatrician for support. Your efforts now foster a confident, capable future. 

Resources: CHADD, ADDitude Magazine, American Academy of Pediatrics, National Institute of Mental Health.

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Building Resilience in Children Facing Academic Pressure

Building Resilience in Children Facing Academic Pressure

Academic pressure is a growing concern for parents, as children face high expectations from schools, peers, and even themselves. Building resilience—the ability to adapt and thrive despite setbacks—is crucial for children to navigate these demands without sacrificing mental health. Grounded in psychological research, this blog offers parents practical, empathic ways to foster resilience in their children.

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Raising Kids with ADHD: A Practical Guide

Home » Blog » Raising Kids with ADHD: A Practical Guide

Raising Kids with ADHD: A Practical Guide

July 16, 2025 | Sasha Hileman, Psy.D. | 4 min. read

Developing Self-Compassion

Parenting a child with ADHD is a marathon, but with science-backed strategies, you can help them thrive. As a child psychologist, I draw on research to offer practical tools for
navigating ADHD, a neurodevelopmental disorder affecting 5–10% of kids, marked by challenges in attention, impulse control, and hyperactivity.

ADHD stems from differences in the prefrontal cortex and dopamine pathways, causing distractibility and impulsivity (Journal of Neuroscience, 2017). These kids may also face emotional dysregulation or social rejection, but they often shine in creativity and resilience. Research shows consistent support improves academic, social, and emotional outcomes (Journal of Consulting and Clinical Psychology, 2018).

Strategies: Create structure with visual schedules for routines like homework, reducing cognitive overload (Journal of Abnormal Child Psychology, 2014). Break tasks into 10–15-minute chunks with breaks to boost completion. Use timers or alarms as reminders. Positive reinforcement—praising specific behaviors like starting tasks—outperforms punishment (Clinical Psychology Review, 2009). Encourage 30 minutes of daily exercise, like biking, to boost dopamine and focus (Pediatrics, 2016). Prioritize sleep with a tech-free bedtime routine, aiming for 9–11 hours. Limit recreational screens to 1–2 hours daily to reduce inattention.

Emotionally, validate feelings (“I see you’re upset”) and teach calming techniques like deep breathing. Highlight strengths through hobbies like art. Role-play social scenarios to build confidence. Collaborate with schools for accommodations like extra time and consider therapy or medication if symptoms persist.
It’s exhausting, but every routine or reward builds your child’s skills. Start with one step, like a morning checklist, and consult a psychologist or pediatrician for support.

Resources: CHADD, ADDitude Magazine, American Academy of Pediatrics, National Institute of Mental Health.

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Building Resilience in Children Facing Academic Pressure

Building Resilience in Children Facing Academic Pressure

Academic pressure is a growing concern for parents, as children face high expectations from schools, peers, and even themselves. Building resilience—the ability to adapt and thrive despite setbacks—is crucial for children to navigate these demands without sacrificing mental health. Grounded in psychological research, this blog offers parents practical, empathic ways to foster resilience in their children.

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Raising Resilient Kids in a Fragile World

Home » Blog » Raising Resilient Kids in a Fragile World

Raising Resilient Kids in a Fragile World

July 16, 2025 | Sasha Hileman, Psy.D. | 4 min. read

Developing Self-Compassion

Parenting today is challenging, with cultural shifts often undermining kids’ resilience. As a child psychologist inspired by The Coddling of the American Mind by Haidt and Lukianoff, I offer evidence-based strategies to foster your child’s ability to navigate life’s challenges.

Resilience—adapting to stress—grows when kids face manageable setbacks. A 1998 Developmental Psychology study found that overcoming small challenges builds problem-solving skills, while overprotection increases anxiety (Journal of Child Psychology, 2016). Social media amplifies this, with a 2021 JAMA Pediatrics study linking excessive use to heightened emotional sensitivity, especially in teens. “Safetyism,” an obsession with shielding kids from discomfort, discourages risk-taking, weakening neural pathways for adaptability (Nature, 2019).

To build resilience, focus on emotional regulation, social competence, and a growth mindset. Let kids fail safely—like forgetting homework—and discuss lessons learned. Assign chores to boost responsibility and encourage physical risks, like climbing trees, to build confidence. Teach emotional reframing: if they say, “I’m terrible at math,” ask, “What’s one thing you did well?” Model calmness during stress and practice short mindfulness exercises to strengthen emotional skills. Promote free play and group activities like sports to enhance social skills and empathy. Praise effort over outcomes to foster a growth mindset, as Carol Dweck’s 2006 research shows.

Parenting in a world that prioritizes safety over growth is tough. You’re not alone in feeling overwhelmed. Start small: try a device-free playdate or share a story of your own challenges. These steps build kids who thrive amid adversity. For guidance, reach out to a psychologist or counselor.

Resources: The Coddling of the American Mind, American Psychological Association, Mindset Works, National Institute of Mental Health.

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Building Resilience in Children Facing Academic Pressure

Building Resilience in Children Facing Academic Pressure

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What Does an Autism Evaluation Look Like?

Home » Blog » What Does an Autism Evaluation Look Like?

What Does an Autism Evaluation Look Like?

April 3, 2025 | Eleonora Sadikova, Ph.D. | 6 min. read

In a previous post, we discussed what autism is, as well as what it isn’t, in this post, we explain what a typical autism evaluation may look like, as well as some of the reasons why an individual may seek one for themselves or for their child.

What Does an Autism Evaluation Look Like? | Orchard Mental Health Group

What does an autism evaluation look like?

If you are considering an autism evaluation for yourself or your child, you may be wondering what the process entails. While the specifics may vary depending on the clinician or setting, most autism evaluations follow a comprehensive and structured approach to gather a full picture of an individual’s development, communication style, sensory preferences, and daily life experiences.

Initial Consultation and Developmental History

The evaluation process typically begins with an initial consultation, often in the form of an interview or intake session. For children, parents or caregivers are usually asked detailed questions about early development, behavior patterns, strengths, and areas where support may be needed. Adults undergoing evaluation may reflect on their own experiences, challenges, and sensory preferences.

This step is crucial for understanding an individual’s background and history, including early communication milestones, sensory sensitivities, social experiences, and daily routines. Family history may also be considered, as autism tends to run in families.

Comprehensive Assessment and Observations

Assessments are designed to be engaging and comfortable, especially for children. Clinicians often use naturalistic observations and interactive activities to ensure the evaluation feels supportive rather than stressful. Autism evaluations usually involve a combination of standardized assessments, behavioral observations, and self-reports or caregiver reports. Some of the most common components include:

  • Parent and Teacher Questionnaires: These provide insight into how an individual functions in different settings, such as at home, school, or work.
  • Play-Based or Structured Social Assessments: For young children, evaluators may use interactive play-based tasks to observe social communication and engagement.
  • Cognitive and Adaptive Functioning Assessments: These help to understand how an individual processes information, solves problems, and navigates daily life tasks.
  • Sensory Profile: Many autistic individuals experience sensory sensitivities, such as heightened sensitivity to sounds, lights, or textures. Evaluating sensory preferences and challenges can help in understanding comfort levels in different environments.

Feedback and Understanding the Results

After completing the evaluation, the clinician provides a detailed report that includes findings, insights, and recommendations. This report highlights both strengths and areas where support might be beneficial. A neurodiversity-affirming approach ensures that the focus is not solely on challenges but also on the individual’s unique abilities and potential.

The feedback session is an opportunity to ask questions, gain clarity, and discuss next steps. Recommendations may include school accommodations, therapy options, workplace adjustments, or community support resources. The goal of the evaluation is to provide meaningful insights that help individuals and families better understand their needs and find strategies that promote success and well-being.

    Why Seek an Autism Evaluation?

    An autism evaluation can be a powerful tool for self-understanding and advocacy. Some people seek an evaluation because they have long-standing questions about themselves or their child. Others pursue testing to gain access to accommodations, educational support, or workplace adjustments.

    Early identification can help children receive the right support at critical developmental stages, while a late diagnosis can provide adults with a new framework for understanding their past experiences. Regardless of age, an autism evaluation is not about labeling—it’s about understanding how a person’s brain works and finding ways to support them in a world that may not always be designed with neurodivergence in mind.

    Understanding autism through a strengths-based and neurodiversity-affirming lens allows for greater acceptance and support. Whether you are seeking answers for yourself, your child, or a loved one, an autism evaluation can be a meaningful step toward self-awareness, empowerment, and access to resources that enhance quality of life.

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    A 30-Day Mental Health Challenge: Small Steps, Big Impact

    Home » Blog » A 30-Day Mental Health Challenge: Small Steps, Big Impact

    A 30-Day Mental Health Challenge: Small Steps, Big Impact

    March 22, 2025 | Lysa Kirby, LCPC | 5 min. read

    Forming a mindset geared toward emotional wellness is not a trivial task. However, with small steps it is tangible to foster positive changes in your overall mental health. Having a thirty-day mental health challenge is an approach to form structure, prioritize self-care, build emotional resilience and promote emotional wellness. Below are manageable activities that encourage mindfulness, self-care and accountability for your mental health. 

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    Activity Options for a Mental Health Challenge

    Day 1: Gratitude Journal – document 3-5 things that you are grateful for. This activity redirects your focus toward positivity. The journal entry may take the form of a list, paragraph, and/or drawings of what you are grateful for. 

    Day 5: 10-Minute Walk – Immerse yourself with nature. Venturing outdoors has proven benefits for your mental health. Nature and sunlight boast endorphins and reduce the body’s stress hormone. 

    Day 10: Digital Detox – Refrain from your electronics. This activity may be difficult to complete, but it produces a huge reward. It is proven that taking a time out from your screens allows the mind to relax, which decreases racing thoughts, slows breathing and decreases the heart rate. Spending an evening without your screen provides time to reset your mental energy.

    Day 15: Reach Out – Connect with a friend or family member. Support network interaction is a vital component of emotional wellness. It will not only strengthen the foundation of your support system, but it may brighten someone’s day to hear from you. 

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    Day 20: Creative Break – Set aside time to embrace creativity. Take 45 minutes to color, draw, or paint. These activities will not only relax the body, but acts as a grounding exercise, thus lending a hand to regulating your emotions. 

    Day 25: Affirmation Practice – positive self-talk is a simple way to build confidence, provide encouragement and foster resiliency. Repeating a phrase such as “I trust myself and my decisions” or “I deserve love and respect” helps to develop self-compassion.

    Day 30: Reflect – Reflect on the month and make notes of what was most beneficial and what worked well for your overall mental health. Set aside time to engage in a thirtyday mental health challenge periodically throughout the year, it is worth it!

    This challenge creates activities that keep your emotional wellness at the forefront of your mind, which often takes a backseat in our hectic lives. 

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