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Screen Time and Online Learning

What is screen time?

Screen time is any time spent using things like smartphones, tablets, laptops, desktop computers, and watching TV. With more people learning online and spending free time on screens, it is important to think about how screen time can affect our eyes.

What is online learning?

Online learning (e-learning or remote learning) is when students learn through a computer, tablet, or internet instead of in person in the classroom. Because of the COVID-19 pandemic, many schools started online learning and kids had to adjust. In many areas of the world and at many grade levels, online learning has become a part of normal day-to-day activities. 

What are eye issues with screen time and online learning?

Spending a lot of time looking at screens can cause eye problems. Children may get eye strain, eye pain, headaches, and blurry vision (possibly more nearsighted or myopia).

What can cause these eye issues?

When children stare at screens for a long time, they often do not blink enough. Blinking helps keep the eyes wet. When children do not blink often, their eyes can get dry and painful.  When the eyes are dry, vision can get very blurry. Also, focusing on a screen for long periods of time without taking breaks can make the eyes tired and cause headaches.

What can we do to prevent these problems and keep my child safe during screen time?

Here are some easy tips to keep a child’s eyes healthy while using screens. The word “SCREENS” can help you remember these tips:

Screen limits:

For older children who need screens for school, limit screen time during free time. If they do need to use screens, try using bigger screens and keeping the screen farther away. The American Academy of Pediatrics recommends:

• For children under 2 years old: no screen time except for video calls with family/friends.
• For children 2-5 years old: limit screens to 1 hour a day.

Comfortable (get comfortable):

Make sure the child is sitting in a comfortable position. Place the screen at eye level and have them sit upright to help with good posture. Keep the screen an arm’s length away (at least 25 inches from their face). Because eyes have to work harder to focus on objects closer compared to farther away, this distance will help relax the eyes.  Also, when possible, it is better to watch TV shows or movies from the couch instead of using a smartphone or tablet.

Rest (the 20/20/20 rule):

To avoid eye strain, follow the 20/20/20 rule. Every 20 minutes have the child look at something 20 feet away for 20 seconds. For example, when using screens for a long time such as e-learning or playing video games, every 20 minutes have the child look down the hall or out the window for 20 seconds. Remember looking at a distance lets the eyes relax. These breaks can reduce eye strain and blurry vision.

Eye drops:

Often when children are using screens, they blink less, which can make their eyes dry. If the child’s eyes are red or they complain about eye pain or blurry vision, remind them to blink more. If blinking more does not fix the problem, you can also use over-the-counter lubricating eye drops (like artificial tears, not Visine) to help keep their eyes moist. You can also try using humidifiers, especially in the winter to help with eye dryness.

Exit outside:

Remember in addition to limiting screen time, children need sunlight and physical activity. Encourage at least 1-2 hours of outdoor play each day which can keep their eyes and bodies healthy. Research has shown that sunlight can help reduce the chances of children becoming more nearsighted or myopic.

No Nighttime screens:

Looking at a screen before bedtime can actually keep your child awake longer. It is best to stop using screens at least 1 hour before bedtime.  You can also use the nighttime settings on devices to limit blue light exposure, which can help children sleep better too.  Instead of using screens at night, it is best to use books/soft music before bedtime for children.

Screen settings:

Adjust the screen settings on the child’s devices. Lower the brightness and increase the contrast on the device to make it easier on the eyes. Avoid using screens in very dark rooms and try not to place bright lights in front of the screen as this can cause glare (for example, avoid a bright desk lamp next to the screen). You can also use a matte filter to decrease glare. The goal is to keep the screen dimmer than the surrounding light to make it easier for the child to see the screen.

When should my child be seen by an eye doctor?

It is important to see a pediatric eye doctor (ophthalmologist) if the child is having eye problems such as eye pain, headaches, blurry vision, double vision, or eye strain after using screens. The doctor will likely perform a complete eye exam to check for any other issues causing these symptoms such as needing glasses or eye misalignment (strabismus).

Sources:

1. https://www.aao.org/eye-health/tips-prevention/screen-use-kids
2. https://www.aao.org/newsroom/news-releases/detail/protect-your-eyes-from-too-much-screen-time
3. https://publications.aap.org/pediatrics/article/138/5/e20162591/60503/Media-and-Young-Minds

Updated 02/2025