Habit 3: Screen-time balance
Screen time: how to find your balance
Screens are part of school, friends and fun. The goal isn't zero. It's using them in a way that doesn't steal your sleep, your focus or your movement.
Why balance matters
Screens aren't the enemy. Games, videos and group chats are fun, and a lot of schoolwork happens on a device.
The trouble starts when screens crowd out other things. Fraser Health notes that too much recreational screen time can affect mental wellness, behaviour and how active you are.
Late-night screens are the big one for sleep, and long stretches without a break can leave your eyes tired. In our Posture and Reaction Time workshop, students test how slouching over a phone changes their results.
3 ways to balance your screens
Set a Digital Sunset
Choose a time each night when screens go off, about an hour before bed. It's the single best screen habit for your sleep.
Take 20-20-20 breaks
Every 20 minutes, look at something far away for 20 seconds. Set a timer, or tie it to something you already do, like finishing a level or sending a message.
Make screen-free zones
Pick one place or time that's always screen-free, like meals or the first 10 minutes after you get home. Turning screens off during meals is a simple habit that Canadian health groups recommend.
Try it: the 20-20-20 Eye Rest quest
Take a 20-20-20 break during your screen time for 10 days. Hit 8 out of 10 to unlock a badge.
Start the 20-20-20 quest