5. Digital Wellbeing
Overview
Digital wellbeing is all about making sure that how you use your phone, tablet, computer, and social media makes you feel good, happy, and healthy, instead of stressed, left out, or tired. It's about being in control of your digital life, not letting your digital life control you.
Think of it like balancing your diet: you need healthy food, but too much sugar can make you feel bad. Digital wellbeing is about finding the right balance with your online time.
5.1 Digital health
Looking after your digital health means being smart about how you use screens and the internet, so you feel good and stay healthy. It’s about how using phones, games, and social media affects your body, mind, and feelings. Digital health is about being in charge of your tech, not letting it control you.
Tanya’s Tips For Digital Health
Take screen breaks
Protect your sleep
Move your body
Talk about your feelings
Use tech with intention, not just out of habit
Sleep struggles
Screens late at night makes it harder to fall asleep.
Blue light from screens can trick your brain into thinking it’s daytime!
Not enough sleep = feeling grumpy, tired, and unable to focus at school.
Try This: Turn off screens 1 hour before bed and keep devices out of your bedroom.
Eye strain
Staring at screens too long can make your eyes sore or blurry.
You might get headaches too.
Try This: Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds.
Sitting too much
Too much sitting and scrolling can make your body stiff and slow.
You need movement for strong muscles and a happy heart.
Try This: Take a break every hour to stretch, dance, or walk around.
Feeling stressed or left out
Social media can make you feel like you're missing out or not good enough.
Some online stuff can be mean or upsetting.
Try This: Talk to someone you trust about how you're feeling. Remember, what you see online isn't the whole truth!
5.2 Sleep
Getting enough sleep is super, super important. Sleep is like a superpower, and is essential for you to be your best self. When you sleep, your brain and body are recharging, just like your phone does. It helps your body grow, your brain learn and remember, and keeps your mood and energy up.
By being smart about your screen time, especially before bed, you're protecting your superpower!
Freyja’s easy tips to sleep better
Digital Sunrise: Try not to look at your phone first thing. Eat breakfast before you check it.
Digital Sunset: Put away all screens at least 1 hour before bedtime.
Bedroom Rules: Make your bedroom a screen-free zone.
Wind-Down: Read, listen to calm music, or draw instead of using screens.
Be Smart with Games: Finish exciting games earlier in the evening.
How Screens Steal Your Sleep
Blue light
Screens give off blue light, which tricks your brain into thinking it's daytime. This stops your brain from making melatonin, the hormone that tells you to sleep.
Active brain
Exciting games or endless scrolling right before bed keep your brain buzzing, making it hard to switch off.
FOMO & notifications
The "Fear Of Missing Out" or constant alerts can make you keep checking your phone, disrupting your sleep.
5.3 Digital detox
A digital detox means taking a planned break from your digital devices and the internet for a certain amount of time. It could be for an hour, an afternoon, a whole day, or even a weekend. The main idea is to unplug and step away from screens.
A digital detox isn't about ditching technology forever. It's about remembering that you are in control of your devices, not the other way around. It helps you find a healthy balance so you can enjoy the good parts of the digital world without letting it take over your whole life.
Start small
Try just 30 minutes without your phone. Then maybe an hour. Build up to a whole evening or a half-day on the weekend.
Set clear rules
Tell yourself, "no phone until after breakfast," or "no gaming after 7 PM," or "no phones during dinner."
Find alternatives
Plan what you'll do instead. Read, play a board game, go for a walk, draw, help cook dinner, talk to your family, listen to music.
Tell others
Let your friends and family know you're doing a detox so they don't worry if you don't respond right away.
Remove devices from your room
This makes it harder to grab them in the middle of the night or first thing in the morning.
India’s tips for a Digital Detox
(It's Easier Than You Think)
Why It’s So Important
Reset your brain
It helps your brain relax from constant information overload, leading to better focus when you're back online.
Boost your mood
Less comparing yourself to others online, less stress from notifications, and more calm.
Connect with real life
You'll be more present for friends and family, notice your surroundings, and find time for new hobbies outside of screens.
5.4 Phone settings, screen time
Using a phone can be lots of fun, but there are a number of reasons why you, or your parents, need to set up controls. They want you to have time to play, do your homework, hang out with family and friends, and sleep enough to stay healthy. Screen time settings and parental controls help you take breaks, so you don’t get tired or miss out on other fun things. It’s all about finding a good balance between your screen and everything else you love doing.
Screen time limits
You might only be able to use certain apps (like games or social media) for a set amount of time per day, such as 1 hour of TikTok or YouTube.
Once the time’s up, the app is locked until the next day (unless a parent approves more time).
Downtime or bedtime mode
Your phone might “go to sleep” during certain hours e.g. after 9pm so you can wind down and get good rest.
Only essential apps (like messages or alarms) may work during this time.
Content filters
Some websites, videos, or apps might be blocked if they’re not age-appropriate or safe.
App stores may also limit what you can download.
App approvals
If you want to install a new app or make in-app purchases, your parent might need to approve it.
Common settings parents might use
Why do they matter?
Too much screen time can affect:
Your sleep
Your focus
Your mood
Your friendships
Be in control of your time
Use built-in tools (like iOS Screen Time or Android Digital Wellbeing) to track your habits.
Try challenges like a “no-phone hour” each day or phone-free mealtimes.
Set your own “focus times” or app limits to help you focus your attention and stay in charge of your screen time.
5.5 Digital nutrition
Digital nutrition is really important for your brain and feelings, just like good food is important for your body. You know how you need to eat healthy food to keep your body strong, give you energy, and help you grow? Digital nutrition is about choosing what you look at, read, and watch online (your digital content) to keep your mind healthy, happy, and strong. It is not just about how much screen time you have, but rather what content you consume.
This content can make you feel bad, anxious, or just waste your time.
Comparison Traps
Seeing "perfect" lives that make you feel bad about your own. (Remember: filters!)Mindless Scrolling
Just flicking through content without really enjoying it.Hate Speech & Bullying
Mean or cruel content that can make you feel unsafe.Misinformation & Fake News
Lies that spread quickly and confuse you.Harmful Trends
Videos encouraging dangerous or unhealthy behaviours.
Bad digital nutrition
(the digital junk food)
This content makes you feel good, helps you learn, or inspires you. Think of it as brain food!
Inspiring & Educational
Things that make you want to create, learn new skills, or explore new ideas.Positive & Uplifting
Content that makes you genuinely laugh and feel cheerful.Real Connections
Posts from friends and family that make you feel connected and happy.Reliable & True
Information from trusted sources, not just random rumours.
Good digital nutrition
(the healthy stuff)
Be the chef of your
digital diet!
Be mindful - Before you click, ask: "How will this make me feel? Is it good for my brain?"
Diversify your "diet" - Explore different interests and follow various types of accounts.
Filter out the "junk" - Unfollow, mute, or block anything that makes you feel bad.
Don't overeat - Set screen time limits. Even good content can be too much.
Create, don't just consume - Make your own videos, art, or stories for more fulfilling online time.
Talk to a "nutritionist" - If online content makes you feel worried or sad, tell a trusted adult.
5.5 Digital wellbeing
Social media is fun, it's how we connect, and it's where we find amazing content. But just like eating too much junk food too much unhealthy social media can make you feel rubbish. That's where Digital Wellbeing comes in. It's all about being smart and intentional with your online time so it supports your mental and physical health, instead of harming it. It's about finding a healthy balance that works for you.
Set screen time limits
Use your phone's settings (like "Screen Time" or "Digital Wellbeing") to limit app use.Create “no-phone” zones
Keep your phone out of the bedroom, especially at night. Put it away during meals and when you’re doing schoolwork.Clean up your feed
Unfollow accounts that make you feel bad. Follow ones that inspire you or make you happy.Turn off notifications
Silence those constant pings! You decide when to check, not your phone.Be mindful
Ask yourself: "How does this app make me feel right now?" If it's negative, put it down.Prioritise real life
Make time for friends in person, hobbies, sports, and getting enough sleep.
Frankie’s smart habits for digital wellbeing
Social media apps want to keep you hooked. This can affect your:
Mental health
Anxiety & Stress: Endless scrolling, FOMO, and comparing yourself can make you worried.
Low Mood: Seeing "perfect" lives can make you feel not good enough.
Sleep Problems: Screens late at night mess with your sleep.
Addiction: Likes and notifications can make apps feel addictive.
Physical health
Eye strain, neck pain, and less time for exercise.
Real life connections
Missing out on actual conversations and experiences with friends and family.
Why digital wellbeing matters