Have you ever been watching videos, playing a game, or using a tablet
when suddenly your eyes felt tired?
Maybe your head started hurting.
Maybe you felt hungry but didn’t notice until you were really hungry.
Or maybe someone asked you to put your device away and you suddenly
felt grumpy.
Guess what?
Your body may have been trying to tell you something!
Your body sends you messages all day long. Learning to notice those
messages is an important part of taking care of yourself.
Your Body Is Always Talking
Your body doesn’t use words like you do.
Instead, it communicates through signals.
Your stomach might growl when you’re hungry.
Your eyes might feel heavy when you’re tired.
Your body might feel wiggly when you’ve been sitting too long.
Your head might hurt when you need rest, water, food, movement, or a
break.
These signals are your body’s way of saying:
“Please pay attention to me!”
Five Body Signals to Notice
1. Tired Eyes
After looking at a screen for a while, your eyes may feel tired, dry, blurry, or
uncomfortable.
Your body might be saying:
“It’s time to look away from the screen.”
Try looking across the room or out a window. Blink your eyes, stretch, and
give them a break.
2. Headaches
Sometimes your head may begin to hurt while you’re using technology.
A headache can happen for many reasons, so don’t try to diagnose it
yourself.
Tell a trusted adult.
You may need water, food, rest, movement, less screen time, or something
else.
Your job is simply to notice and speak up.
3. Restlessness
Do you ever feel like you just can’t sit still anymore?
Your legs want to move.
Your body feels wiggly.
You keep changing positions.
Your body may be saying:
“I’ve been sitting long enough. Let’s MOVE!”
Stand up. Stretch. Walk around. Dance. Play outside. Give your body a
chance to move.
4. Hunger or Thirst
Sometimes we become so interested in a game or video that we forget to
notice our body’s basic needs.
Ask yourself:
Am I hungry?
Am I thirsty?
Your body needs nourishing food and water to grow, learn, play, and think.
5. Irritability
Have you ever noticed yourself becoming extra grumpy, impatient, or
frustrated?
Maybe everything suddenly seems annoying.
That’s another good time to check in with your body.
Ask:
Am I tired?
Am I hungry?
Have I been sitting too long?
Do I need some quiet time?
Have I been using a screen for a long time?
Feeling irritable doesn’t make you a bad kid. It may simply be a signal that
something needs your attention.
STOP — CHECK — CHOOSE
Here’s an easy way to practice listening to your body.
STOP
Pause what you’re doing.
CHECK
Ask:
“What is my body telling me right now?”
Notice your:
Eyes
Head
Feelings
Hunger
Thirst
Body and muscles
Energy
CHOOSE
Choose one healthy response.
Maybe you need to:
☐ Put the screen down
☐ Drink water
☐ Eat a healthy snack
☐ Stretch
☐ Walk around
☐ Go outside
☐ Rest your eyes
☐ Take slow breaths
☐ Talk to a trusted adult
☐ Rest
Become a Body Detective!
The next time you’re using technology, investigate your body’s clues.
My eyes feel:
My head feels:
My body feels:
My emotions feel:
My energy feels:
Right now my body needs:
Great detective work!
The more you practice noticing your body’s signals, the easier they can
become to recognize.
Try a Screen-Break Experiment
The next time your body tells you it needs a break, listen.
Put your device down and spend a few minutes doing something different.
You could:
Go outside.
Stretch.
Drink water.
Draw.
Read a book.
Play.
Talk with someone.
Pray.
Then check your body again.
How do I feel now?
Did anything change?
Ask an Adult for Help
Most body signals are ordinary parts of everyday life, but you should
always tell a parent, caregiver, teacher, or another trusted adult when
something hurts, feels unusual, keeps happening, or worries you.
You don’t have to figure everything out yourself.
Listening to your body also means knowing when to ask for help.
Today’s Digital Wellness Challenge
During your next screen session, stop once and complete this sentence:
“My body is telling me __________________________.”
Then choose one healthy action.
At the end of the day, ask yourself:
Did I listen to my body today?
☐ Yes!
☐ Sometimes
☐ I’m still practicing
All three answers are okay.
You’re learning.
My Body-Awareness Promise
My body is important.
I will notice what my body is telling me.
I will take breaks when I need them.
I will eat, drink, move, play, and rest.
I will tell a trusted adult when something doesn’t feel right.
Technology is a tool, and taking care of my body comes first.
Question of the Day
What signal does your body give you when it’s time to take a break?
Parenting With Love Academy
Empowering Parents. Strengthening Families. Transforming Generations.
Yvonne Brooks
Author | Speaker | Digital Wellness Educator
www.parentingwithloveacademy.com
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