Digital Habits Self-Assessment

Name: _________________________ Date: _________________________

This worksheet is for your personal reflection. Please answer honestly about your digital habits. There are no right or wrong answers!

Part 1: Your Digital Usage

1. On a typical weekday, how many hours do you estimate you spend on screens (phone, computer, TV, gaming, etc.) outside of schoolwork?
   
   
   
   
2. On a typical weekend day, how many hours do you estimate you spend on screens?
   
   
   
   
3. What are the main activities you use digital devices for? (e.g., social media, gaming, videos, communication, schoolwork)
   
   
   
   
   
   
   
4. Do you often find yourself spending more time on devices than you intended?
   
   
   
   
5. How often do you check your phone or other devices without a specific notification or reason?
   
   
   
   

Part 2: Impact on Your Well-being

Read each statement and circle the option that best describes your experience.

Always (A) Often (O) Sometimes (S) Rarely (R) Never (N)

1. I feel anxious or stressed when I don't have my phone or can't access the internet.
   A O S R N
   
   
   
   
2. My screen time cuts into my sleep (e.g., I stay up late on devices, or it takes me longer to fall asleep after using them).
   A O S R N
   
   
   
   
3. I feel like I miss out on real-life conversations or activities because I'm distracted by my devices.
   A O S R N
   
   
   
   
4. I compare myself negatively to others I see on social media.
   A O S R N
   
   
   
   
5. I feel overwhelmed or mentally tired from too much digital information.
   A O S R N
   
   
   
   

Part 3: Reflection & Goals

1. Based on your answers, what's one area of your digital habits you might want to adjust?
   
   
   
   
   
   
   
2. What benefits do you think you might gain from creating more digital balance in your life?
   
   
   
   
   
   
   

My Tech-Free Challenge Plan (from the Tech-Free Challenge Activity)

• When will I go tech-free? (e.g., for 1 hour after school, during dinner, 30 minutes before bed)
  
  
  
  
• What will I do instead? (e.g., read a book, talk to family, go for a walk, draw)
  
  
  
  
  
  
  
• What might be challenging about this, and how will I overcome it?
  
  
  
  
  
  
  

Tech-Free Challenge: Reclaim Your Time!

The Challenge:

For a set amount of time, you will intentionally step away from all digital devices (phones, tablets, computers, gaming consoles, TV, etc.). This is your chance to observe what it feels like, what you notice, and what you might discover about yourself and your surroundings when you're not connected.

Your Mission (Choose ONE of the following to start):

• The Mini-Break: Go completely tech-free for 1 hour at some point today or this evening.
• The Mealtime Mute: Keep all devices away from the table during one meal with family or friends.
• The Pre-Sleep Pause: Avoid all screens for 30 minutes before you go to bed tonight.
• Your Own Challenge: Propose a specific tech-free period that works for you (e.g., during homework, a specific outdoor activity, while doing chores).

Planning Your Challenge:

Use the space provided on your Digital Habits Self-Assessment Worksheet to plan your challenge.

• When will you go tech-free? (Be specific!)
• What will you do instead? (Brainstorm some non-screen activities: read, draw, talk to someone, go outside, play a board game, listen to music, help with dinner, write in a journal, practice a hobby, etc.)
• What might be challenging about this? (e.g., fear of missing out, boredom, habit of checking phone)
• How will you overcome those challenges? (e.g., tell a family member your plan, put phone in another room, have an alternative activity ready)

After the Challenge (Reflection):

After you've completed your tech-free time, take a moment to reflect. You can do this in your journal or discuss with a friend/family member.

1. How did it feel to be disconnected during your chosen time?
   
   
   
   
   
   
   
2. What did you notice about yourself, your environment, or your interactions with others?
   
   
   
   
   
   
   
   
   
   
   
   
3. What did you do with the extra time or attention you had?
   
   
   
   
   
   
   
4. Was anything surprising? What was the most challenging part?
   
   
   
   
   
   
   
5. Do you think this is a practice you could continue, even for short periods? Why or why not?