Digital Wellbeing for Online ESL Teachers: How to Keep Screen Time in Check

Jon
Aug 11
3 min read

Updated: Sep 12

If you teach English online, chances are your days are filled with lesson prep, video calls, marking, and maybe a cheeky scroll through social media between classes. Before you know it, you’ve clocked up ten hours of screen time — and your eyes, back, and brain are all telling you they’ve had enough.

That’s where digital wellbeing comes in. At Wellbeing English, we’ve designed lessons that bring this balance into the classroom too. Our Digital Wellbeing & Screen Time ESL Lesson Plan introduces students to the language of managing tech use, while related lessons such as Digital Wellbeing Collocations, Self-Care & Wellness Routines, and Mindfulness & Stress Relief expand the conversation into practical daily habits.

An ESL teacher focused on digital wellbeing holds a Samsung Galaxy S5, preparing for an online class.

The Impact of Excessive Screen Time on Teachers

As online teachers, our work relies heavily on technology. But too much screen time can take its toll:

Physical strain: Eye fatigue, headaches, neck and back pain from sitting for long stretches.
Mental exhaustion: The constant flow of notifications, tabs, and multitasking can leave your brain frazzled.
Blurred boundaries: Without clear cut-off times, work can spill into evenings and weekends, leaving little space to recharge.

If you’ve ever felt drained after back-to-back Zoom lessons or noticed your sleep suffers after late-night marking, you’re not alone.

Practical Tips to Improve Digital Wellbeing as an Online ESL Teacher

Set Boundaries on Screen Time

Decide your teaching hours — and stick to them. Close your laptop when the day’s done, and avoid the temptation to “just check” emails in the evening.

Take Regular Breaks (and Move!)

The NHS recommends taking short breaks from your screen every 20 minutes to rest your eyes and stretch your body. A quick walk or a few gentle stretches can do wonders for your energy levels.

Movement isn’t just good for teachers — it’s a fantastic classroom topic. Our Fitness Routines For a Healthy Life lesson plan gets students talking about fitness routines, idioms, and phrasal verbs while reflecting on their own wellbeing.

Optimise Your Digital Workspace

Adjust your screen height, invest in a comfortable chair, and make sure your lighting is soft but bright enough. Small changes can make a big difference to your comfort.

Manage Notifications and Distractions

Mute non-essential notifications during teaching hours. Consider scheduling a ‘digital detox’ day now and then to give your mind a proper rest.

Prioritise Sleep by Reducing Evening Screen Use

Blue light from screens can affect your sleep. Aim to log off at least an hour before bed — your future self will thank you.

Sleep is another area where language and wellbeing connect. Try our Sleep & Rest ESL Lesson Plan, which helps learners explore sleep habits, relaxation strategies, and the vocabulary to talk about them confidently.

Useful Resources and Further Reading

Here are some great places to explore more about digital wellbeing:

Reed Wellbeing – "Digital wellbeing: find your balance" – Offers practical tips on tracking screen usage—very well‑suited to online teachers.
Mind’s guide to digital wellbeing – Advice on managing tech use for better mental health.
Education Support’s advice for teacher wellbeing – Tailored support for those working in education.

Final Thoughts

Teaching English online is rewarding, but it’s easy to forget your own needs while you’re focusing on your students. By taking small, consistent steps towards better digital wellbeing, you’ll protect your health, boost your energy, and bring your best self to each lesson.

🌐 Want to bring digital balance into your classroom? Start with our Digital Wellbeing & Screen Time ESL Lesson Plan. Then, explore related resources like Digital Wellbeing Collocations, Self-Care & Wellness Routines, Mindfulness & Stress Relief, Fitness Routines For a Healthy Life and Sleep & Rest.