Screen Smart: Looking After Yourself Online

Think about the last time you spent a long time watching videos or playing a game. Maybe it was an hour, maybe more. When you finally stopped, how did you feel? Tired? Grumpy? Did your eyes ache? Or did you feel fine and ready for something else? Everyone's experience is a little different — and that is exactly what this lesson is about.

Screens are everywhere — phones, tablets, computers, and TVs. They can be brilliant for learning, creating, and keeping in touch with people you care about. But like most good things, balance matters. Digital wellbeing means taking care of your mind and body when you use technology. It is about making sure screens help you rather than harm you. Our bodies and brains give us signals when something is off. After too much screen time, you might notice: sore or tired eyes, a stiff neck, feeling irritable or upset, finding it hard to sleep, or feeling left out of real-life activities. These signals are not a reason to panic — they are just your body asking for a break. Here are some things that help keep your digital wellbeing healthy: 1. Take regular breaks. Every 30 to 60 minutes, look away from the screen and focus on something far away for 20 seconds. This rests your eyes. 2. Move your body. Stand up, stretch, or go for a short walk between screen sessions. Movement helps your brain work better. 3. Have screen-free times. Meals and the hour before bed are great times to put devices away. Screens can make it harder to fall asleep. 4. Notice how you feel. Ask yourself: 'Am I enjoying this, or am I just scrolling without really thinking?' Choosing what you watch and play — rather than just drifting — puts you in control. 5. Connect face to face. Online friendships are real and valuable, but spending time with people in person is also important for your wellbeing.