Screens and online life

Screens and your brain

Screens can be fun and useful, but too much screen time can affect sleep, eyes and mood. Learn how to balance screens with play, people and rest.

4 minutes·For 8 to 10

Screens can be good

Phones, tablets, TVs and computers let us learn, watch cartoons, video call our grandparents and play games.

Like sweets, screens are best enjoyed in a balanced way.

Why balance matters

Your brain is still growing. It grows best with lots of real-life play, talking, reading and moving.

Too much screen time can make it harder to sleep, strain your eyes and leave less time for friends, outdoor games and homework.

Doctors in India suggest children your age keep fun screen time to under about two hours a day.

Healthy screen habits

Agree on screen rules with your family, like no screens at mealtimes and none in the hour before bed.

Every 20 minutes, look at something far away for a little while to rest your eyes.

Sit up straight and hold the screen at a comfortable distance.

Staying safe on screens

Only use apps and games your grown-up has said are okay.

Never share your name, school, address or photos with people you do not know.

If anything on a screen makes you feel scared, confused or uncomfortable, close it and tell a grown-up. You will not be in trouble.

Key points

Screens are fine in balance with play, people and rest.
Aim for under about two hours of fun screen time a day.
No screens in the hour before bed.
Tell a grown-up if something online upsets you.

Myth or fact?

Myth

Educational videos do not count as screen time.

Fact

They are better than many things, but your eyes, sleep and body still need breaks from all screens.

Myth

If a game is popular, it is safe for all children.

Fact

Some popular games have chat with strangers or content for older people. Check with a grown-up first.

When to get help

If something online scares or upsets you, close it and tell a trusted adult.
If someone online asks for photos or to keep a secret, tell a grown-up straight away.
Tell a grown-up if your eyes hurt often or you get headaches after screen time.

Get help now

Check what you know

1.When is a good time to switch off screens?

2.Someone you do not know asks for your photo in a game chat. What should you do?

3.What helps rest your eyes during screen time?

Based on guidance from Indian Academy of Pediatrics, WHO, American Academy of Pediatrics. Awaiting review by Puberty Lab's clinical advisory board. General education, not medical advice for any one person.