Teach Calm Transitions with “Pause, Breathe, Look Away”

Understanding the Need for Transitions

Saying goodbye to screens can often turn into a challenging moment for both parents and children. Many children become emotionally attached to their screens, causing frustration when it’s time to transition away from them. However, by implementing a calm routine called "Pause, Breathe, look away," you can create a smoother, more positive experience when ending screen time.

Pause: The First Step Towards Calm

The first step in the "pause, breathe, look away" routine is to simply pause the screen activity. Encourage your child to stop the app or video and look away from the screen. This moment of stopping allows them to reset their attention and mood. It’s essential for children to understand that they have the power to change their focus. By emphasizing the importance of this pause, you’re giving them space to mentally prepare for the transition ahead.

Breathe: Instilling a Sense of Calm

Next in the sequence is to breathe. Encourage your child to take deep, steady breaths after pausing their screen time. Breathing deeply activates a calming response in the body, which is crucial when moving past any initial frustration. By guiding them through breathwork, you’re not only promoting emotional safety but also teaching them a valuable tool they can use later in life during other transition times. This simple act can significantly help smooth out the rough edges of ending their beloved screen time.

Look Away: Allowing Space for Reflection

The final step, "look away," is to gently shift focus away from the bright screens. Encourage your child to rest their eyes by looking at a different object or simply closing their eyes for a brief moment. This helps to alleviate eye strain and reinforces the fact that screen time has truly ended. Giving them the time to adjust visually can also enhance their emotional acceptance of the transition.

How This Routine Supports Emotional Transition

The "Pause, Breathe, Look away" routine is backed by evidence that supports its effectiveness in emotional transitions. When children are deeply engaged in an app or video, they can often resist the idea of stopping. By slowing down the exit process with this gentle approach, you prepare your child to accept the end of their screen time without tears or tension.

Other Health Benefits:

Protects Young Eyes
The American Optometric Association recommends the 20‑20‑20 rule: every 20 minutes, take a 20-second break to look 20 feet (6 metres) away. This simple habit significantly reduces eye strain, especially in growing eyes.

Promotes Mental Health Through Breaks
Research shows that short, mindful breaks from screens support overall emotional and social well-being in children. Even modest reductions in screen time can boost mood and behavior.

Conclusion: Creating a Positive Screen Time Experience

Integrating the "Pause, Breathe, Look away" routine into your child's screen time can help foster emotional resilience and openness to transitions. By establishing this simple yet effective pattern, you provide structure and emotional safety that allows the goodbye to screens to be a positive experience rather than a challenging one. Remember, smooth transitions not only benefit your child in the present but also teach them valuable coping skills for the future.

Why not try it today, invite them into the routine:

1. Pause the device together.

2. Take a slow, shared breath.

3. Look away. Invite them to notice something far away in the room.

Reassure them that this is a tiny ritual, not a restriction. Over time, it becomes a familiar, comforting transition from screen to real life.