Unplug and Move: Digital Habits Circuit

Eight stations each describe an everyday screen situation (neck bent over a phone, hours of sitting, screens before bed, notifications while studying) and an exercise that offsets it. It combines fitness with reflection on healthy digital habits.

How to play

1. Explain the circuit and form groups of three or four (3 min).
2. Stations 1 to 4, two minutes each with quick changeovers: read the card, do the exercise and add one tip to the card (9 min).
3. Stations 5 to 8, same routine (9 min).
4. Share the best tips and pick a personal challenge for the week, like keeping the phone out of the bedroom (4 min).

Rules

• Do the exercise before writing the tip.
• Rotate clockwise when you hear the signal.
• Everyone works at their own pace with the technique shown on the card.
• Nobody has to say how much they use their phone if they don't want to.

Variations

Adaptations

• Limited mobility: every card includes a seated version of the exercise.
• Students with visual impairments: cards in large print, read aloud by a partner.
• Students with an injury: do the mobility and balance stations and swap out the jumping ones.

Learning goals

• Improve fitness with a range of exercises.
• Recognize how heavy screen use can affect posture, sleep and activity.
• Suggest healthier digital habits.

Equipment for a class of 25

• station cards: 8
• cones: 8
• jump ropes: 6
• mats: 6
• balls: 6
• hoops: 6

Teacher tip

Avoid lecturing: many cards work better as a question (How long do you sit without a break in the afternoon?). Stations: neck mobility, jump rope, plank, squats, throws, balance, hoops and chest stretch.

More activities like this

More main activities for Middle School