Screen Break Routine for Professionals

In this digitally evolved world, it’s becoming increasingly difficult for most individuals to stay away from a screen, whether it’s a computer, laptop, television, tablet or smartphone. However, when it comes to professionals, it’s more of an obligation rather than an inclination to spend prolonged hours in front of a computer or a laptop throughout the day. The Health and Safety Executive advises display screen equipment (DSE) users to take a short screen break often to keep eye fatigue at bay.   

Why should you take a screen break?

It’s immensely important to take a screen break now and then for your overall well-being and to protect your eyes from digital eye strain, which is also referred to as computer vision syndrome (CVS). Failing to take breaks from digital devices often leads to certain health problems, such as:

• Sore and tired eyes
• Headaches and migraines
• Postural fatigue
• Poor concentration and difficulty focusing
• Pain in the neck, back and hip area
• Visual fatigue
• Mental blocks and reduced productivity
• Stress, anxiety and depression
• Temporary short-sightedness

What activities help during a screen break?

There are a lot of activities that you can carry out during your screen break, but you need to be mindful choosing the right ones to make the most of your time, even if it’s short. An effective break should provide rest to your eyes and mind and include moving your body. Certain activities can cause more harm than good. This is why, you should take a look at the dos and don’ts during screen breaks. 

Dos during a screen break

1. Go outside and get some fresh air, as it gets your body to move and eyes to take rest from the screen, allowing your brain to switch off and relax.
2. Get up from your workstation and have a walk around. Stretching your legs can help with your body posture and allow your eyes to focus on something other than your screen.
3. Drinking enough water to stay hydrated throughout the day is immensely significant to boost your concentration. Sip a glass of water and munch a healthy snack.
4. Stand up from your desk and stretch your whole body, especially arms, back and legs, improving blood circulation and relieving muscle tension.
5. Follow the 20-20-20 rule and look away from your computer or laptop screen every 20 minutes and focus on an object placed 20 feet away for 20 seconds.

Don’ts during a screen break

1. Do not make work-related or stressful calls, as they can further aggravate your stress rather than relieve it.
2. Do not spend time on social media, as it would literally be just switching to another screen, rather than giving your eyes a much-needed break.
3. Do not skip your lunch or have it huddled over your laptop whatsoever. You won’t just deprive yourself of a nutritious meal in a calm state of mind but also expose your eyes to DSE unnecessarily.

How often to take screen breaks?

Apart from a full lunch break, you should take short breaks regularly. Also known as microbreaks, they are particularly essential for those who spend long hours in front of computer screens. Ideally, the break should be for 5-10 minutes every hour. Also, frequent short breaks have proven to be more effective than infrequent long breaks. If you find it difficult to remember to take a screen break, consider the following five ways to remind yourself.

• Compel yourself to move – Try keeping your mobile or charger far away from you so that you must get up from your work desk to check texts or answer calls.
• Develop the habit of getting up – Make it a habit to get up to fill up your water bottle regularly. It won’t just keep you hydrated throughout the day but also give you a much-needed break from the screen.
• Set reminders – Whether you prefer setting reminders on your mobile or smart watch or blocking your work calendar, make sure that you are making the most of technology by enabling it to remind you to take a break.
• Make use of apps/software – There are plenty of apps and software available to be downloaded free of cost on your mobile device or computer that are specially designed to remind you to take breaks in different creative ways.
• Rotate your tasks – If there are several tasks to be completed for the day, divide them into shorter jobs and do them alternatively. This will make you less likely to lose focus and help you have screen breaks in between tasks.

What are the benefits of a screen break?

There are plenty of benefits of taking screen breaks at work, including:

Increased productivity

Many studies have revealed that micro breaks can help reduce stress and enhance productivity. They elongate the focus and concentration required at work, making it more enjoyable. 

Better physical being

Intermittent breaks at work help in coping with long working hours better by taking stress off different body parts, particularly the neck and lower back. Moving your body to grab a cup of coffee or do some stretching goes a long way in reducing fatigue and maintaining physical health.

Enhanced work performance

Research has shown that taking a screen break as small as 27 seconds can create a big difference and result in less exhaustion and enhanced performance at work. Those who take regular micro breaks have been seen to have higher energy levels and enthusiasm for their job.  

Frequently Asked Questions (FAQs)

Disclaimer: The advice in this article is for informational purposes only and does not replace medical care or an in-person check-up. Please check with an eye care professional before purchasing any products or remedies. For information on our article review process, please refer to our Editorial Policy.