Let’s Talk “Brain Burnout”
Ever had one of those days where your brain feels like a phone stuck at 2% battery, and no matter what you do, it just won’t charge fast enough? Guess what, kids get that too. And around here, we call it brain burnout.
So…What Is Brain Burnout?
Think of your child’s brain like a superhero headquarters. Most of the time, the command center (a.k.a. the prefrontal cortex) is running the show and making decisions, solving problems, keeping emotions in check.
But when too much stress, schoolwork, activities, or noise pile up without enough breaks, that command center flips the “Do Not Disturb” sign. The brain is basically saying:
“Nope. I’m done. We are closed for the day.”
How to Spot It
Burnout in kids doesn’t always look like exhaustion on the couch. Sometimes it’s more… creative. Look for things like:
Meltdowns over "tiny" things ("You cut my sandwich the wrong way!!" "He looked at me!!")
Suddenly “forgetting” how to do chores they’ve done 1,000 times
Avoiding homework like it’s a poisonous snake
Mystery headaches or stomachaches
“I don’t care” becoming their new favorite phrase
Feeling wiped out even after sleeping 10 hours
Being bothered by noises, lights, or tags in their shirt more than usual
Why It Happens
Kids today have a lot coming at them:
Homework mountains and test storms
Schedules packed tighter than a family road trip car
Way less free play than we had growing up
Screens, screens and more screens!
Social drama that feels like a Netflix series they can’t turn off
And just like us, they need real, honest-to-goodness downtime.
Your Brain Burnout First-Aid Kit
Here’s how to help your kid’s brain get its groove back:
1. Schedule “Nothing/Downtime” Time
Yes, literally write it on the calendar. Quiet play, reading, doodling, or lying in the grass watching clouds. Kids need to learn the art of doing nothing is really doing something amazing for your brain and body.
2. Protect Sleep Like It’s Gold
No screens an hour before bed, dim lights, and aim for 9–11 hours of actual sleep (not “in bed on their phone” time).
3. Feed the Brain Right
Protein at breakfast, snacks with staying power, and steady meals to keep energy and focus from tanking. Our brains are 2% of our body weight, yet consume 20% of our total calories.
4. Water the Brain
Our brains are about 70% water. Even mild dehydration can tank mental clarity, focus, memory, mood, and cognitive function.
5. Get Moving
Walk the dog, shoot hoops, do a 3-minute living-room dance party...movement resets the mood.
6. Teach Tiny Calming Tricks
Belly breathing, stretching, humming, legs up the wall, or slow rocking. Join them, as we all could use some nervous system nourishment.
7. Lighten the Load
If their schedule looks like an air traffic control screen, cut something. Kids need at least one “do nothing” day a week.
When to Call in Reinforcements
If the burnout signs hang around for more than a couple weeks, or start messing with school, friendships, or daily life, it may be helpful to seek support.
The Big Takeaway
Kids don’t just “bounce back” automatically. Brains need rest and recharge time to be curious, creative, and resilient.
Think of it this way: your child’s brain is like a high-speed laptop. Sure, it’s powerful, but if you never close the apps or plug it in, it’s going to crash. Your job? Make sure they get the power-downs they need.
Reach out to Maggie Meyer, LCPC, RPT, in Bethesda, MD, if you would like more parenting tips and tricks. Maggie supports parents in Bethesda, Rockville, Potomac, Gaithersburg, and all of Montgomery County, MD.