Learning Goal: Learn how to sit comfortably, position your screen, and take movement breaks while
using technology.
Have you ever leaned over a tablet until your nose was almost touching the screen? Maybe you were
building something amazing or watching a funny video—and forgot all about how you were sitting!
Let’s pause and check in with your body.
Posture means the way you hold your body when you sit, stand, or move. A comfortable screen
setup gives your body support while you learn and play.
1. Give Your Feet a Place to Rest
Sit in a chair that supports your back. Let your feet rest on the floor. If they don’t reach, ask a grown-up
for a sturdy footrest.
Relax your shoulders and keep your keyboard or mouse close enough that you don’t have to stretch to
reach them. Your body should feel supported and comfortable. (ergo.human.cornell.edu)
Try this: Let your shoulders drop gently, as though you are setting down a heavy backpack.
2. Bring the Screen Up
When a device rests flat in your lap, you might bend your neck to see it.
Ask a grown-up to help position your screen so you can look at it comfortably without tipping your head
far forward or backward. A tablet stand can help hold the device for you. (ergo.human.cornell.edu)
Remember: Bring the screen toward a comfortable viewing position instead of bringing your face down to
the screen.
3. Make Room for Movement
You don’t have to sit perfectly still! Even a comfortable position needs a break.
Between activities, put your device down and try:
• Standing up and reaching gently toward the sky.
• Relaxing your arms and wiggling your fingers.
• Walking around the room.
• Taking a short dance break.
Changing activities gives your body a break from sitting at the screen. (ergo.human.cornell.edu)
4. Give Your Eyes a Break, Too
Try the 20-20-20 reminder: every 20 minutes, look at something about 20 feet away for 20 seconds. Ask
a grown-up to help you choose something across the room or outside a window. (healthychildren.org)
Can you spot a tree, a bird, or a cloud?
5. Listen to Your Body
Ask yourself:
• Are my shoulders relaxed?
• Is my back supported?
• Am I bending my neck to see?
• Is it time to move?
If your neck, back, or shoulders hurt, stop and tell a grown-up. You don’t need to keep playing through
discomfort.
Try the “Pause, Check, Move” Challenge
Before your next screen activity:
PAUSE: Take one calm breath.
CHECK: Find a comfortable seat and ask for help adjusting your screen.
MOVE: Choose a movement break to enjoy between activities.
Invite someone in your family to try it with you!
A Faith Question
God, how can I care for the wonderful body You have given me while I learn and play today?
Words to Remember
“I can enjoy my screen, listen to my body, and make time to move!”
Your next adventure might be on a screen—or outside, where your whole body gets to join the fun.
Launch your Graphy