Phone Down! Head Up! Back Straight! Challenge


Students spend a lot of time staring at their screens, either watching TV shows, messaging their friends or just browsing the Internet and this is resulting in poor posture and other chronic diseases such as depression. It is important to take breaks, preferable every 20 minutes.

Today we are giving you a challenge to help you put down your phone and enjoy life. Go outdoors, explore, hang out with your friends or just relax without using technology.

The UNICEF Tap Project has created a challenge, where you can provide clean water for children depending on how long you go without your phone. You can open the UNICEF site on your phone browser and start the clock, if you touch your phone or pick it up the timer will stop. So the longer you go without your phone, the more you can help UNICEF and the children in need. Ten minutes without touching your phone can provide a child with clean water for a day.

People have gone for extended periods of time without their phones. Not only will this challenge test you but it will also prevent ‘text neck’ and allow you to connect with others in the outside world. So take the challenge today!

How long can you go without your phone?


Watch the video for more information:



Info graphic:


Text Neck



Are you constantly looking down at your phone, tablet or other wireless device? If so, then this may be causing damage to your neck and back.

In today’s society, with the rise in mobile technology, people are becoming addicted to their screens and are constantly hunched over. iPosture and text neck are modern age curse and is common among many.

Dr Carter, from the Australian Spinal Research Foundation states that on average “a person spends about four hours bending their necks looking at their mobile devices…and this causes a shift in spine alignment up to 4cm”. He also revealed that there is an alarming increase in the number of people who suffer from text neck and that in the last few years “over 50% of them were school-age teenager”.

These statistics are definitely alarming. We are becoming zombies, transfixed on our screens and this is detrimental not only to our posture but also for our society as we are becoming antisocial.

Some symptoms of text neck include: neck pain, soreness, muscle spasms and upper back or shoulder pain.

Here are some simple ways to prevent ‘text neck’

  1. Raise the phone to eye level so that your head isn’t tilted down, keep your shoulders back and maintain an upright posture
  2. Try performing some simple shoulder and neck stretches to keep your blood circulating and ease muscle pain.
  3. Avoid using your laptop or mobile phone while you’re sitting on your bed.
  4. Take frequent breaks, look up or just put down your mobile device. 

Here’s our challenge for you!

Next time you’re out eating with friends or family, put down your phone and don’t look at it until everyone has finished their meal. Get your friends involved too and have everyone place their phones face down on the table. Enjoy having conversations with those around you and embrace your surroundings.



 Taylor, M. 2015. ‘What smartphone use is doing to our teens’. Daily Telegraph. <>

Image from Flickr: Creative Commons