Taking Breaks From Screens

Screens are fun, but our eyes and bodies need regular breaks to stay healthy and happy.

Reading is good — doing is better. Practice Taking Breaks From Screens as an interactive lesson.

Definition

Taking a break from screens means stopping your time on a phone, tablet, TV, or computer for a little while so your eyes can rest, your body can move, and your brain can recharge.

Remember the rule

20-20-20: Every 20 minutes, look at something 20 feet away for 20 seconds, then take a real body break every hour.

Key words

screen: Any glowing flat surface you look at, like a TV, tablet, phone, or computer.
break: A short stop from doing something so you can rest and feel better.
screen time: The amount of time you spend looking at a screen each day.
eye strain: A tired, sore feeling in your eyes from looking at a screen too long.
blink: To quickly close and open your eyes; blinking keeps your eyes wet and comfortable.
timer: A tool that counts down minutes and tells you when it is time to stop or take a break.
recharge: Getting your energy back, just like plugging in a toy so its battery fills up again.
activity: Something you do with your body or hands, like drawing, running, or building blocks.

Worked examples

Maya has been watching cartoons for 30 minutes. Her eyes feel tired. What should she do?

→ Maya should turn off the TV, look out the window at a tree far away for 20 seconds, then go drink some water and stretch her arms and legs for a few minutes. · Looking far away lets the muscles inside your eyes relax.

Liam is playing a tablet game. A timer goes off after 20 minutes. What does he do?

→ Liam pauses the game, looks across the room at the wall for 20 seconds, blinks his eyes slowly five times, then keeps playing if his hour is not up yet. · Blinking helps keep eyes from feeling dry and scratchy.

Sofia has had 1 hour of screen time today. What is a good break activity?

→ Sofia can go outside and ride her bike, draw a picture, build with blocks, or play with her pet for at least 10 to 15 minutes before any more screen time. · Moving your whole body is the best kind of break for your brain and eyes.

A family sets a rule: no screens for the last hour before bed. Why is that a good idea?

→ Screens make your brain feel awake and excited, so turning them off one hour before bed helps your brain calm down so you can fall asleep faster and sleep better. · Good sleep helps kids grow and learn.

Jake's eyes feel dry and he keeps rubbing them during a show. What is his body telling him?

→ His body is telling him it is time for a screen break right now. He should stop the show, blink slowly ten times, splash cool water on his face, and rest his eyes for five minutes. · Rubbing your eyes is a warning sign that a break is overdue.

Common mistakes

Forgetting to take any break at all because the show or game is too exciting to stop
Thinking a break means switching to a different screen, like trading the tablet for the TV
Keeping eyes very wide open and forgetting to blink while watching
Skipping outdoor or movement breaks and just sitting quietly with eyes closed, which is not as helpful for the body
Rushing through a break in only a few seconds and going right back to the screen before eyes have rested

FAQs

How long should my break be?

A quick eye rest of 20 seconds is good during screen time, but a full body break of 10 to 15 minutes every hour is even better.

What counts as a screen?

TVs, tablets, phones, computers, and handheld game devices all count as screens because they all make your eyes work hard staring at a bright light.

Can I take a break by watching a different show?

No. Your eyes need a rest from ALL screens, not just one screen. A real break means no screens at all for a little while.

How do I know when it is time for a break?

Use a timer set to 20 minutes as a reminder. Your body also gives clues like tired eyes, headache, or a stiff neck, and those mean stop right away.

What are some fun break ideas for kids?

Try jumping jacks, dancing to one song, drawing, playing with toys, helping a grown-up in the kitchen, looking out the window at clouds, or petting an animal.

Is it okay to have screen time every day?

Yes, some screen time each day is fine, but doctors suggest no more than one hour a day of fun screen time for kids ages 2 to 5, always with lots of breaks in between.

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