The transition trick I stole from my toddler's teachers: brain breaks

I'm what you would call a screen-generous mom. Sure, I try my best to manage the time my kids spend on their iPads and keep a close eye on what they're watching, but I don't worry too much about screen time limits because I know my kids are well-rounded when it comes to learning and play, too.

Still, I became a bit concerned when my then 4-year-old came home from preschool on more than one occasion telling me that the class had watched TV that day. No harm in a movie on a rainy day, but what were they doing watching television when they could be out on the playground? I quickly found out that the school had implemented YouTube brain breaks – usually 10 minutes max – between activities in the day when they felt the kids needed to dance around and refocus. Soon enough, I was searching for brain breaks on YouTube to do with both my sons at home, and they're now a regular part of our routine. 

What is a brain break?

Brain breaks are exactly what they sound like: short breaks from learning – often through the use of super short dance videos – where kids can get out their wiggles, have a little fun, and move around before focusing on the next activity.

"Brain breaks became popular and teachers started using them between transitions to help children let out energy," says Emily Sousa, a mom and daycare owner in Rutherford, New Jersey. "They're usually one to three minutes long and don't take away from the day or lessons." She found that using them after naptime for the 3- and 4-year olds helped get the kids pumped up for the second half of the day.

During the pandemic, movement videos on YouTube became increasingly popular for families and educators who were looking to offer remote learners and bored kids the opportunity to get out of their seats and get some physical activity indoors.

"There are great, high-quality exercise videos available for young kids that help promote movement and restore concentration," says Supreet Mann, Ph.D., director of research at Common Sense Media. "But like with all screen time, it should be used in moderation and the device should not replace the educator or caretaker. If educators or caregivers can engage with children, it can help children understand the positives of mindfulness and movement."

What are the benefits of brain breaks? 

Brain breaks are a great way to add movement to a child's day, help restore focus and concentration, and can even help squash disruptive, attention-seeking behavior from younger kids.

"Any kind of break is an essential part of learning," says Mann. "They can help boost creativity and improve cognitive function. More importantly, physical activity can help reduce stress, helping students' brains stay sharp." 

Plus, when it comes to movement, children (and participating parents!) can reap real health benefits. "We know that regular physical activity can help children to improve their cardiovascular health, build strong bones and muscles, reduce symptoms of anxiety and depression, and can help them stay healthy for the long road," says Michele Levy, a certified fitness instructor and creator of movement program Zing based in New York City. 

"I remember teaching a group of third graders during the statewide testing week," Levy continues. "They were SO stressed and exhausted. They appreciated how exercise is an outlet to help them stay energized while learning mindfulness games and tools to help them focus better in class."

Should I impose any restrictions on brain breaks for my kids? 

The American Academy of Pediatrics (AAP) screen time recommendationsOpens a new window say to limit digital media to high-quality programs for children 18 to 24 months of age, and then limit screen time to one hour per day for kids 2 to 5. It's also important that caregivers continue to engage with their children and monitor what's being viewed.

"Every home and classroom is different but typically, the older a child gets, the more they rely on technology for school," says Mann. "So if a 3-year-old is rarely exposed to screen time, watching a 10 to 15 minute brain break on YouTube could be beneficial. However, if [an older child] spends hours doing homework on a computer, a brain break away from screens would be much more helpful." 

What are the best brain breaks to watch?

"Parents and educators should expose kids to high quality, age-appropriate content," says Mann. Luckily for caregivers, there's no shortage of educational and fun music and dance videos that can serve as brain breaks for kids – especially on YouTube. The following channels have great options that are geared toward children:

• Danny Go!Opens a new window

• GoNoodleOpens a new window

• P.E. with Mr. GOpens a new window

• Miss LinkyOpens a new window

Daniel Coleman, the creator of Danny Go, has over 561,000 subscribers on YouTube – and he's a favorite in my home. Based in North Carolina, Coleman left a video production job with Lowe's to pursue his kids' entertainment show full-time with his wife and former bandmates – and it's paying off. 

"As both parents and content creators, we're strong believers in the power of fun," says Coleman. "My boys spend so many hours of the day at school packing their brains with knowledge. But we also know kids have an unbelievable amount of energy, and sometimes that unspent energy can be a hindrance to their learning and overall behavioral health. So our goal has been to create energy-burning, fun-forward movement videos that can serve as a brain break in the classroom or a dance party at home!" 

Brain break ideas for kids

So how exactly do you incorporate brain breaks for kids at home? You've got two options: Create a schedule for them, or keep it spontaneous. I do a mix of both with my kids. We opt for a brain break during tougher transitions – like after breakfast and play but before getting dressed and off to school in the morning. Some other times to schedule brain breaks for your kids could include:

• After school or daycare

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• After naptime

• Before a much-anticipated event – like a friend's party – to help pass time

• After homework is completed

• Before dinner when the snack requests are coming in heavy

• Before bathtime to get the wiggles out one more time before bed

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Screen-free activities for kids

"A healthy relationship with screens depends on how kids are balancing screen time with other activities like sleep, exercise, family time, and being outdoors," says Mann. 

Incorporating YouTube brain breaks can be beneficial for your kids, but it's a good idea to pepper in some screen-free breaks as well. Whether it's getting creative with art supplies, reading a book, working on a puzzle, dancing to a favorite song, or listening to a podcast, you can tailor screen-free activities to what your kids enjoy most. 

"For kids, in-person activities will always be number one for learning and social interaction," Levy says.  "That said, kids today are digitally savvy – they know about texting, apps, tablets, and more. To them, screen time is normal. I started Zing! virtually and while we were on computers, phones, or tablets. We still got the kids away from other activities or scrolling on YouTube and focused on a class to help them feel better. Plus, caregivers and teachers NEED a break, so if a brain/movement break has to be done digitally so that everyone wins, then do it!"