Excessive time spent looking at screens can negatively impact both children and adults, leading to issues like trouble sleeping and eye strain. From social media scrolling to work-related computer use, the digital world frequently demands our attention. However, introducing regular screen breaks into your daily routine can help mitigate these effects, improving your overall health and well-being.
Why Screen Breaks Matter
Extended periods of screen use can fixate your eyes in the same position, causing strain, fatigue, and even headaches. Regular breaks help alleviate these symptoms and offer your eyes a much-needed rest. Beyond physical benefits, screen breaks provide an opportunity to stretch, accomplish tasks, adjust your posture, and mentally reset. For children and teens, these breaks are also important to help encourage activities beyond the digital world.
Effective Screen Break Strategies at Work
To truly benefit from a screen break, put down or switch off all digital devices. Simply replacing one screen (i.e. your work computer) with another (i.e. your cell phone) doesn’t count. Here are a few ways to do it right:
- The 20-20-20 Rule: Ideal for those who can’t fully step away from their work, this method suggests looking at something 20 feet away for 20 seconds every 20 minutes. It’s a quick fix to reduce the effects of eye strain without needing to leave your desk.
- Active Breaks: Aim for a 5-10 minute break every hour to stretch or move around. Even a short walk around the office or stepping outside for some fresh air can rejuvenate your mind and body. Consider incorporating stress-relief techniques or stretching for an extra mental and physical boost.
Limiting Leisure Screen Time
Screen breaks aren’t just important for work or school—they’re important during leisure time too. Apply the 20-20-20 rule and take hourly breaks during any screen activity, including video games, television shows, and social media scrolling. Use device features or household rules to set screen time limits, which encourages awareness and other non-screen activities.
Setting an Example for Children
Managing children’s screen time starts with setting a positive example. Try to opt for physical activities or hobbies over digital ones, or set screen time limits to help foster a balanced lifestyle. Encouraging regular screen breaks during screen time helps instill good habits and a healthy relationship with screens over time.
The Takeaway
Integrating screen breaks into your daily life can offer numerous benefits, from reducing physical discomfort to improving mental focus. Making screen breaks a conscious part of your routine can significantly improve your health and quality of life in this digital age.
If you experience symptoms of excessive screen time and symptoms continue despite taking regular screen breaks, consider consulting your primary care provider or eye care professional.
This blog post is meant for informational purposes only and does not constitute professional medical advice. If you have questions or concerns, contact your primary care provider or eye care professional.