Screen Break Reminders
Get up. Move. Look away.
Eye Care 20-20-20 (free)
FREESimple, free reminder. Pings every 20 min. iPhone + Android.
Best simple.
Time Out (Mac)
FREEForces a break. Dims screen. Mac-only.
Best for Mac.
Stretchly
FREEOpen-source. Mac/Windows/Linux. Mini-break + long-break reminders.
Best open-source.
Awareness
$13Gentle Tibetan bowl chime hourly. Reminds you to be present.
Best gentle.
iPhone Bedtime + Focus modes
FREEBuilt-in. Set Bedtime + work-day Focus. App limits.
Best built-in iPhone.
What to do during breaks
- 20-20-20 — look 20 feet away for 20 seconds.
- Stand up — walk to kitchen, get water.
- Stretch neck + shoulders — slow circles.
- Look out window — at nature if possible.
- Walk around block — every 1-2 hours.
- Hydrate — eyes dry up at screens.
- Squeeze a stress ball — wrist + hand stretches.
Pomodoro for seniors
25 minutes work + 5 min break repeatedly. After 4 cycles, take 30 min long break. Benefits:
- Save eyes — eyes love every-25-min breaks.
- Save back — gets you up.
- Focus — short blocks beat marathon sessions.
- Free apps: Be Focused, Pomodoro Timer Pro, Focus To-Do.
- Or just kitchen timer.
Movement = brain health
Studies show seniors who break sedentary screen time every 30 min have lower dementia risk + better mood. The break isn't just about eyes — it's about getting blood flowing to brain. Set ANY reminder. Break the pattern.