Screens can be helpful and fun. You might use them to learn, create, play
games, watch videos, or talk with family and friends.
But your brain and body are not meant to stare at a screen all day. They
need breaks to move, rest, imagine, and enjoy the world around you.
Taking a screen break is not a punishment. It is a healthy way to care for
your amazing brain!
What Is a Screen Break?
A screen break is a short period when you look away from phones, tablets,
computers, televisions, and video games.
During your break, you give your eyes, mind, and body something different
to do.
A screen break might last a few minutes or much longer. The important
thing is to pause regularly instead of waiting until you feel exhausted,
frustrated, or uncomfortable.
How Do You Know You Need a Break?
Your brain and body can send you helpful signals.
You may need a screen break when:
• Your eyes feel tired, dry, or sore.
• Your head begins to hurt.
• Your neck, shoulders, or back feel stiff.
• Your body feels restless or wiggly.
• You have trouble paying attention.
• You feel grumpy, frustrated, or overwhelmed.
• You keep watching or playing even though it is no longer enjoyable.
• You become upset when it is time to stop.
• You are ignoring people around you.
• You feel tired but do not want to put the device down.
These signals do not mean that you have done something bad. They are
your body’s way of saying, “Please take care of me!”
Try the Pause-and-Refresh Plan
When it is time for a screen break, follow these four simple steps:
1. Pause
Stop the video, game, or activity at a safe place.
2. Put It Away
Place the device in its proper spot or give it to a trusted adult.
3. Refresh
Move, stretch, drink water, look outside, or take several slow breaths.
4. Choose What Comes Next
Ask yourself:
“What healthy activity does my brain or body need now?”
You may need movement, conversation, creativity, food, water, quiet time,
or sleep.
Ten Simple Ways to Rest Your Mind
Here are some easy screen-break activities you can try:
1. Look Far Away
Look out a window and find something in the distance. Notice a tree, cloud,
building, bird, or mountain. This gives your eyes a change from looking
closely at a screen.
2. Blink and Breathe
Blink slowly several times. Then breathe in gently through your nose and
out slowly through your mouth.
3. Stretch Your Body
Reach your arms toward the ceiling. Roll your shoulders, gently turn your
head, and stretch your legs.
4. Get Moving
March, dance, hop, walk, or do ten jumping jacks. Movement helps wake
up your body.
5. Drink Water
Your body and brain need water. Use your break to take a refreshing drink.
6. Create Something
Draw a picture, color, build with blocks, make music, or invent a story. Let
your imagination lead the way!
7. Talk With Someone
Tell a family member about what you learned or ask how their day is going.
Real conversations help you stay connected.
8. Step Outside
Feel the fresh air, look at the sky, listen for birds, or take a short walk with a
trusted adult.
9. Help With a Task
Put away toys, water a plant, match socks, set the table, or help prepare a
snack.
10. Enjoy Quiet Time
Sit peacefully, pray, read a book, or rest. Your brain does not always need
noise and excitement.
Create a Screen-Break Basket
Ask your family to make a special basket filled with screen-free choices.
You could include:
• Crayons and paper
• Puzzles
• Building blocks
• Small toys
• Storybooks
• Activity cards
• A jump rope
• Play dough
• Craft supplies
• Conversation questions
When screen time ends, choose one activity from the basket. This can
make the transition easier and more enjoyable.
Screens Need a Time and Place
Some moments are especially important to protect from screens.
Try putting devices away during:
• Family meals
• Homework that does not require technology
• Face-to-face conversations
• Outdoor play
• Prayer and worship
• Family activities
• The time before bed
• Any moment when a trusted adult asks you to stop
Your family can also choose a special place where devices rest and
recharge.
When devices have a resting place, they are less likely to interrupt meals,
relationships, and sleep.
When Stopping Feels Hard
Sometimes you may feel disappointed, frustrated, or angry when screen
time ends. Those feelings are real, but you can learn how to handle them.
Try saying:
“I feel disappointed because I wanted to continue, but I can still make
a healthy choice.”
Then:
1. Take three slow breaths.
2. Turn off the device.
3. Tell a trusted adult how you feel.
4. Choose a screen-break activity.
5. Give yourself time to adjust.
Every time you stop respectfully, you strengthen your self-control.
The Five-Break Challenge
Can you take five healthy screen breaks today?
During your breaks:
1. Look away and blink.
2. Stretch your body.
3. Drink water.
4. Move or play.
5. Connect with someone you love.
Place a star beside each break you complete.
Think and Talk About It
Discuss these questions with a parent, caregiver, or teacher:
1. How does your body feel after using a screen for a long time?
2. Which signal tells you that you need a break?
3. What is your favorite screen-free activity?
4. What makes stopping difficult sometimes?
5. Who can help you remember to take breaks?
6. Where should your devices rest when you are not using them?
7. Which healthy break will you try today?
A Prayer for Healthy Balance
Dear God,
Thank You for my wonderful brain, eyes, body, and imagination. Help me
recognize when I need to rest from screens. Give me self-control when it is
time to stop and wisdom to choose activities that help me grow. Remind me
to enjoy learning, movement, creativity, family, friendship, and the beautiful
world You created.
Amen.
Remember
A screen break helps you return to technology feeling more refreshed and
ready to make wise choices.
You are the one making the choice. The device is only a tool.
I can pause. I can refresh. I can give my amazing brain a healthy
screen break!
Parenting With Love Academy
Empowering Families. Transforming Lives.
By Yvonne Brooks
www.parentingwithloveacademy.com
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