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A 2024 study of 830 young adults found that how often people check social media—and how emotionally pulled in they feel—is a stronger predictor of poor sleep than total screen time. ¹  

It’s not just the screen keeping them up. It’s the scroll trap—comparison, FOMO, doomscrolling—that keeps their brain too alert to sleep.

🌱 Welcome to Future-Ready Parents—where we turn parenting worries into small, practical wins that build confident, tech-savvy kids (and calm, capable parents).

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🧭 WHAT TO EXPECT TODAY

We’re breaking down what really disrupts sleep at night—and how your kid can interrupt that cycle. Today’s tool is a 3-step “Pause, Check, Swap” routine that builds awareness, not just rules.

WHY THIS MATTERS

Many parents assume that removing devices at night solves the sleep problem. But new research from Trinity College suggests the bigger issue isn’t just exposure.

When your kid is in bed watching highlight reels, intense opinions, or social updates, their brain stays on high alert. This know as “cognitive arousal”—and it messes with their ability to wind down.

Poor sleep impacts more than just their mood or fatigue the next day. It chips away at memory, focus, and emotional regulation. If the habit becomes automatic, they stop noticing how it affects them—and lose a chance to build self-control.

The tool I’m featuring today helps them do just that. It shifts the pattern from mindless to mindful. No lectures, no bans—just a chance to pause and choose differently.

🧰 THE TOOL: PAUSE, CHECK, SWAP

You say “lights out”—they’re still on YouTube. Not rebellion. Just rhythm.

Help them create one small break in the loop.

🗣️ Start Here – Try This Script:

• For a tween: “Want to try something that helps your brain power down at night? I found a trick that works.”

• For a teen: “I’ve been catching myself scrolling too late—found something that helped me stop. Want to hear it?”

💡 The ‘Pause, Check, Swap’ Routine

1. Pause

Before they tap an app at night, coach them to ask:
👉 “Do I actually want to be here—or is this just automatic?”

The hope is that this single question will snap them out of this “autopilot” mode they find themselves on each night.

2. Check

Have them do a quick self-scan:
👉 “What am I feeling right now? What am I hoping this scroll will actually do for me?”
Example: “I’m just avoiding that awkward text” or “I want to feel less alone.”

This builds emotional insight—not shame.

3. Swap

Offer a ready-to-go alternative. Make it easy to tap. Options:

• A short “wind-down” musical playlist (try lofi songs on Calm app)

• 60-second breathing video

• Journaling app with a simple prompt

• Chill podcast with sleep stories (my one kid loves these)

Put it on their home screen or lock screen. Reduce friction. That matters.

🧠 Try it yourself tonight. Scroll. Pause. Ask. See what you notice.

Why this helps:
It’s not about shutting off the phone. It’s about helping your kid learn when and why to unplug.

BEFORE YOU GO…

I’ll admit it, this tool isn’t magic. It’s just one small way to try and build awareness within your kid.

The hope is this one action will become the start of something bigger—a habit they notice. A habit they can change.

That’s how future-ready kids are built!

Until next time,
James Brauer
Founder, Future-Ready Parents

1   https://nicenews.com/health-and-wellness/social-media-before-bed-poor-sleep/