Screen time and digital wellness are about using phones, tablets, computers, games, and social media in healthy ways. Students need this cheat sheet because digital tools can help with learning and connection, but too much use can affect sleep, mood, focus, and physical health. It gives simple rules students can remember and use at school and at home.
It also supports safer choices when communicating or sharing online.
The most important habits include taking regular breaks, protecting sleep, sitting with good posture, and balancing screens with movement and face-to-face time. A helpful rule is 20-20-20: every 20 minutes, look at something 20 feet away for 20 seconds. Screens should be put away at least 60 minutes before bedtime to support better sleep.
Digital wellness also means checking privacy settings, thinking before posting, and asking a trusted adult for help when something online feels unsafe.
Key Facts
- Use the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for 20 seconds.
- Put screens away at least 60 minutes before bedtime because blue light and exciting content can make it harder to fall asleep.
- Keep your screen about an arm's length away and near eye level to reduce neck, back, and eye strain.
- Balance screen time with physical activity, sleep, homework, hobbies, and in-person time with family or friends.
- Never share private information online, including your full name, address, school, phone number, passwords, or location.
- Think before posting because photos, comments, and messages can be copied, saved, or shared by others.
- Use strong passwords with at least 12 characters, and do not reuse the same password for important accounts.
- If something online feels scary, mean, confusing, or unsafe, stop, save evidence if needed, block or report it, and tell a trusted adult.
Vocabulary
- Digital wellness
- Digital wellness means using technology in ways that support your physical health, mental health, learning, and relationships.
- Screen time
- Screen time is the amount of time spent using devices with screens, such as phones, tablets, computers, televisions, and game systems.
- Blue light
- Blue light is light from screens that can affect the body's sleep signals, especially when used close to bedtime.
- Posture
- Posture is the way you hold your body while sitting, standing, or using a device.
- Privacy
- Privacy means controlling personal information and deciding what should stay protected or unshared.
- Cyberbullying
- Cyberbullying is using digital tools to repeatedly hurt, threaten, embarrass, or exclude someone.
Common Mistakes to Avoid
- Using screens right before bed is a mistake because it can make your brain feel alert and delay sleep.
- Ignoring eye strain is a mistake because tired, dry, or blurry eyes are signs that your body needs a break.
- Looking down at a phone for long periods is a mistake because it can strain the neck, shoulders, and upper back.
- Sharing personal details online is a mistake because strangers or unsafe people may use that information to contact, track, or impersonate you.
- Responding angrily to online conflict is a mistake because it can make the problem worse and leave a record that others can save or share.
Practice Questions
- 1 You use a tablet for homework for 80 minutes. Using the 20-20-20 rule, how many eye breaks should you take during that time?
- 2 A student plans to go to sleep at 9:30 p.m. What is the latest time they should put away screens if they follow the 60-minute bedtime rule?
- 3 List three healthy things you can do after 45 minutes of gaming to help your body and mind reset.
- 4 A friend wants to post a group photo that includes you, but you do not feel comfortable with it. Explain what a digitally healthy response would be and why.