Screen Time Survey & Goal Setting

Part 1: My Screen Time Habits Reflection

Take a moment to honestly reflect on your current screen time habits. Answer the following questions.

1. On an average weekday, how many hours do you spend on screens (phone, computer, TV, gaming console, etc.)?
   
   
   

2. On an average weekend day, how many hours do you spend on screens?
   
   
   

3. What are your top 3 favorite screen-based activities? (e.g., social media, gaming, streaming videos, school work)
   
   
   
   
   
   

4. Do you typically use screens right before bed? If so, for how long?
   
   
   

5. How do you feel physically (eyes, neck, energy level) after extended screen use?
   
   
   
   
   
   

6. How do you feel emotionally (mood, anxiety, connection to others) after extended screen use?
   
   
   
   
   
   

7. What are some activities you enjoy doing that don't involve screens?
   
   
   
   
   
   

Part 2: Setting My Digital Balance Goals

Based on your reflections and our discussion, set one or two realistic goals to improve your digital well-being.

My Goal 1:

• What specific screen time habit do I want to change or improve? (e.g., reduce social media scrolling, no phone in bed, take a 30-minute tech break after school)
  
  
  
  
  
  

• How will I achieve this goal? (What steps will I take? What tools might I use?)
  
  
  
  
  
  
  
  
  
  
  

• When will I check in on my progress? (e.g., daily, end of the week)
  
  
  

My Goal 2 (Optional):

• What specific screen time habit do I want to change or improve?
  
  
  
  
  
  

• How will I achieve this goal?
  
  
  
  
  
  
  
  
  
  
  

• When will I check in on my progress?
  
  
  

Why is achieving these goals important to me?

The Art of Digital Balance: Finding Your Sweet Spot with Technology

In our modern world, technology is everywhere. From smartphones in our pockets to computers in our classrooms, digital devices have become an essential part of our daily lives. They connect us, entertain us, and help us learn. But like anything powerful, too much of a good thing can sometimes lead to challenges. This is where the "art of digital balance" comes in.

What is Digital Balance?

Digital balance isn't about completely ditching your devices or living without technology. Instead, it's about using technology in a way that supports your overall well-being – your physical health, mental health, and social connections. It's about being in control of your tech, rather than letting your tech control you.

The Impact of Unchecked Screen Time

While screens offer many benefits, excessive or unmindful screen time can have several negative impacts:

• Sleep Disturbances: The blue light emitted from screens can interfere with your body's production of melatonin, a hormone that helps you sleep. Using devices late at night can make it harder to fall asleep and reduce the quality of your sleep.
• Reduced Focus and Attention: Constant notifications, endless feeds, and the urge to multitask can make it difficult to concentrate on one task for an extended period. This can affect your performance in school and other activities.
• Physical Strain: Hours spent looking at screens can lead to eye strain, headaches, and neck or back pain. A sedentary lifestyle associated with high screen time can also contribute to other health issues.
• Mental and Emotional Well-being: Spending too much time online, especially on social media, can sometimes lead to feelings of anxiety, loneliness, and comparison. Seeing curated highlight reels of others' lives can make you feel inadequate.
• Impact on Relationships: When you're constantly distracted by your phone, it can take away from quality time with friends and family in person. Real-life conversations and interactions are vital for building strong relationships.

Cultivating Your Digital Balance

Developing healthy digital habits is a journey, not a destination. Here are some strategies to help you find your personal digital sweet spot:

1. Be Mindful of Your Use: Before picking up your device, ask yourself: "Why am I doing this? What is my purpose?" Is it for a specific task, or are you just automatically reaching for it out of habit?
2. Set Clear Boundaries: Establish "tech-free" times and zones. For example, no phones at the dinner table, no screens an hour before bedtime, or designate certain hours for homework without digital distractions.
3. Schedule Offline Activities: Make time for hobbies, sports, reading physical books, spending time in nature, or connecting with friends face-to-face. Prioritize these activities as much as you would online ones.
4. Manage Notifications: Turn off unnecessary notifications on your apps. This reduces interruptions and helps you stay focused on what you're doing in the real world.
5. Curate Your Digital Environment: Unfollow accounts that make you feel bad about yourself, and engage with content that is positive, inspiring, or genuinely useful.
6. Take Regular Breaks: If you have to use screens for school or work, take short breaks every 20-30 minutes to look away from the screen, stretch, and move your body.
7. Practice Digital "Fasting": Consider taking short "digital detoxes" – a few hours or a whole day without non-essential screen use – to truly disconnect and recharge.

Finding your digital balance is a personal process. It requires self-awareness, intention, and a willingness to experiment with new habits. By taking control of your technology, you can create a life that is richer, more focused, and more connected to what truly matters.

The Art of Digital Balance: Finding Your Sweet Spot with Technology

In our modern world, technology is everywhere. From smartphones in our pockets to computers in our classrooms, digital devices have become an essential part of our daily lives. They connect us, entertain us, and help us learn. But like anything powerful, too much of a good thing can sometimes lead to challenges. This is where the "art of digital balance" comes in.

What is Digital Balance?

Digital balance isn't about completely ditching your devices or living without technology. Instead, it's about using technology in a way that supports your overall well-being – your physical health, mental health, and social connections. It's about being in control of your tech, rather than letting your tech control you.

The Impact of Unchecked Screen Time

While screens offer many benefits, excessive or unmindful screen time can have several negative impacts:

• Sleep Disturbances: The blue light emitted from screens can interfere with your body's production of melatonin, a hormone that helps you sleep. Using devices late at night can make it harder to fall asleep and reduce the quality of your sleep.
• Reduced Focus and Attention: Constant notifications, endless feeds, and the urge to multitask can make it difficult to concentrate on one task for an extended period. This can affect your performance in school and other activities.
• Physical Strain: Hours spent looking at screens can lead to eye strain, headaches, and neck or back pain. A sedentary lifestyle associated with high screen time can also contribute to other health issues.
• Mental and Emotional Well-being: Spending too much time online, especially on social media, can sometimes lead to feelings of anxiety, loneliness, and comparison. Seeing curated highlight reels of others' lives can make you feel inadequate.
• Impact on Relationships: When you're constantly distracted by your phone, it can take away from quality time with friends and family in person. Real-life conversations and interactions are vital for building strong relationships.

Cultivating Your Digital Balance

Developing healthy digital habits is a journey, not a destination. Here are some strategies to help you find your personal digital sweet spot:

1. Be Mindful of Your Use: Before picking up your device, ask yourself: "Why am I doing this? What is my purpose?" Is it for a specific task, or are you just automatically reaching for it out of habit?
2. Set Clear Boundaries: Establish "tech-free" times and zones. For example, no phones at the dinner table, no screens an hour before bedtime, or designate certain hours for homework without digital distractions.
3. Schedule Offline Activities: Make time for hobbies, sports, reading physical books, spending time in nature, or connecting with friends face-to-face. Prioritize these activities as much as you would online ones.
4. Manage Notifications: Turn off unnecessary notifications on your apps. This reduces interruptions and helps you stay focused on what you're doing in the real world.
5. Curate Your Digital Environment: Unfollow accounts that make you feel bad about yourself, and engage with content that is positive, inspiring, or genuinely useful.
6. Take Regular Breaks: If you have to use screens for school or work, take short breaks every 20-30 minutes to look away from the screen, stretch, and move your body.
7. Practice Digital "Fasting": Consider taking short "digital detoxes" – a few hours or a whole day without non-essential screen use – to truly disconnect and recharge.

Finding your digital balance is a personal process. It requires self-awareness, intention, and a willingness to experiment with new habits. By taking control of your technology, you can create a life that is richer, more focused, and more connected to what truly matters.

The Art of Digital Balance: Finding Your Sweet Spot with Technology

In our modern world, technology is everywhere. From smartphones in our pockets to computers in our classrooms, digital devices have become an essential part of our daily lives. They connect us, entertain us, and help us learn. But like anything powerful, too much of a good thing can sometimes lead to challenges. This is where the "art of digital balance" comes in.

What is Digital Balance?

Digital balance isn't about completely ditching your devices or living without technology. Instead, it's about using technology in a way that supports your overall well-being – your physical health, mental health, and social connections. It's about being in control of your tech, rather than letting your tech control you.

The Impact of Unchecked Screen Time

While screens offer many benefits, excessive or unmindful screen time can have several negative impacts:

• Sleep Disturbances: The blue light emitted from screens can interfere with your body's production of melatonin, a hormone that helps you sleep. Using devices late at night can make it harder to fall asleep and reduce the quality of your sleep.
• Reduced Focus and Attention: Constant notifications, endless feeds, and the urge to multitask can make it difficult to concentrate on one task for an extended period. This can affect your performance in school and other activities.
• Physical Strain: Hours spent looking at screens can lead to eye strain, headaches, and neck or back pain. A sedentary lifestyle associated with high screen time can also contribute to other health issues.
• Mental and Emotional Well-being: Spending too much time online, especially on social media, can sometimes lead to feelings of anxiety, loneliness, and comparison. Seeing curated highlight reels of others' lives can make you feel inadequate.
• Impact on Relationships: When you're constantly distracted by your phone, it can take away from quality time with friends and family in person. Real-life conversations and interactions are vital for building strong relationships.

Cultivating Your Digital Balance

Developing healthy digital habits is a journey, not a destination. Here are some strategies to help you find your personal digital sweet spot:

1. Be Mindful of Your Use: Before picking up your device, ask yourself: "Why am I doing this? What is my purpose?" Is it for a specific task, or are you just automatically reaching for it out of habit?
2. Set Clear Boundaries: Establish "tech-free" times and zones. For example, no phones at the dinner table, no screens an hour before bedtime, or designate certain hours for homework without digital distractions.
3. Schedule Offline Activities: Make time for hobbies, sports, reading physical books, spending time in nature, or connecting with friends face-to-face. Prioritize these activities as much as you would online ones.
4. Manage Notifications: Turn off unnecessary notifications on your apps. This reduces interruptions and helps you stay focused on what you're doing in the real world.
5. Curate Your Digital Environment: Unfollow accounts that make you feel bad about yourself, and engage with content that is positive, inspiring, or genuinely useful.
6. Take Regular Breaks: If you have to use screens for school or work, take short breaks every 20-30 minutes to look away from the screen, stretch, and move your body.
7. Practice Digital "Fasting": Consider taking short

The Art of Digital Balance: Finding Your Sweet Spot with Technology

In our modern world, technology is everywhere. From smartphones in our pockets to computers in our classrooms, digital devices have become an essential part of our daily lives. They connect us, entertain us, and help us learn. But like anything powerful, too much of a good thing can sometimes lead to challenges. This is where the "art of digital balance" comes in.

What is Digital Balance?

Digital balance isn't about completely ditching your devices or living without technology. Instead, it's about using technology in a way that supports your overall well-being – your physical health, mental health, and social connections. It's about being in control of your tech, rather than letting your tech control you.

The Impact of Unchecked Screen Time

While screens offer many benefits, excessive or unmindful screen time can have several negative impacts:

• Sleep Disturbances: The blue light emitted from screens can interfere with your body's production of melatonin, a hormone that helps you sleep. Using devices late at night can make it harder to fall asleep and reduce the quality of your sleep.
• Reduced Focus and Attention: Constant notifications, endless feeds, and the urge to multitask can make it difficult to concentrate on one task for an extended period. This can affect your performance in school and other activities.
• Physical Strain: Hours spent looking at screens can lead to eye strain, headaches, and neck or back pain. A sedentary lifestyle associated with high screen time can also contribute to other health issues.
• Mental and Emotional Well-being: Spending too much time online, especially on social media, can sometimes lead to feelings of anxiety, loneliness, and comparison. Seeing curated highlight reels of others' lives can make you feel inadequate.
• Impact on Relationships: When you're constantly distracted by your phone, it can take away from quality time with friends and family in person. Real-life conversations and interactions are vital for building strong relationships.

Cultivating Your Digital Balance

Developing healthy digital habits is a journey, not a destination. Here are some strategies to help you find your personal digital sweet spot:

1. Be Mindful of Your Use: Before picking up your device, ask yourself: "Why am I doing this? What is my purpose?" Is it for a specific task, or are you just automatically reaching for it out of habit?
2. Set Clear Boundaries: Establish "tech-free" times and zones. For example, no phones at the dinner table, no screens an hour before bedtime, or designate certain hours for homework without digital distractions.
3. Schedule Offline Activities: Make time for hobbies, sports, reading physical books, spending time in nature, or connecting with friends face-to-face. Prioritize these activities as much as you would online ones.
4. Manage Notifications: Turn off unnecessary notifications on your apps. This reduces interruptions and helps you stay focused on what you're doing in the real world.
5. Curate Your Digital Environment: Unfollow accounts that make you feel bad about yourself, and engage with content that is positive, inspiring, or genuinely useful.
6. Take Regular Breaks: If you have to use screens for school or work, take short breaks every 20-30 minutes to look away from the screen, stretch, and move your body.
7. Practice Digital "Fasting": Consider taking short

The Art of Digital Balance: Finding Your Sweet Spot with Technology

In our modern world, technology is everywhere. From smartphones in our pockets to computers in our classrooms, digital devices have become an essential part of our daily lives. They connect us, entertain us, and help us learn. But like anything powerful, too much of a good thing can sometimes lead to challenges. This is where the "art of digital balance" comes in.

What is Digital Balance?

Digital balance isn't about completely ditching your devices or living without technology. Instead, it's about using technology in a way that supports your overall well-being – your physical health, mental health, and social connections. It's about being in control of your tech, rather than letting your tech control you.

The Impact of Unchecked Screen Time

While screens offer many benefits, excessive or unmindful screen time can have several negative impacts:

• Sleep Disturbances: The blue light emitted from screens can interfere with your body's production of melatonin, a hormone that helps you sleep. Using devices late at night can make it harder to fall asleep and reduce the quality of your sleep.
• Reduced Focus and Attention: Constant notifications, endless feeds, and the urge to multitask can make it difficult to concentrate on one task for an extended period. This can affect your performance in school and other activities.
• Physical Strain: Hours spent looking at screens can lead to eye strain, headaches, and neck or back pain. A sedentary lifestyle associated with high screen time can also contribute to other health issues.
• Mental and Emotional Well-being: Spending too much time online, especially on social media, can sometimes lead to feelings of anxiety, loneliness, and comparison. Seeing curated highlight reels of others' lives can make you feel inadequate.
• Impact on Relationships: When you're constantly distracted by your phone, it can take away from quality time with friends and family in person. Real-life conversations and interactions are vital for building strong relationships.

Cultivating Your Digital Balance

Developing healthy digital habits is a journey, not a destination. Here are some strategies to help you find your personal digital sweet spot:

1. Be Mindful of Your Use: Before picking up your device, ask yourself: "Why am I doing this? What is my purpose?" Is it for a specific task, or are you just automatically reaching for it out of habit?
2. Set Clear Boundaries: Establish "tech-free" times and zones. For example, no phones at the dinner table, no screens an hour before bedtime, or designate certain hours for homework without digital distractions.
3. Schedule Offline Activities: Make time for hobbies, sports, reading physical books, spending time in nature, or connecting with friends face-to-face. Prioritize these activities as much as you would online ones.
4. Manage Notifications: Turn off unnecessary notifications on your apps. This reduces interruptions and helps you stay focused on what you're doing in the real world.
5. Curate Your Digital Environment: Unfollow accounts that make you feel bad about yourself, and engage with content that is positive, inspiring, or genuinely useful.
6. Take Regular Breaks: If you have to use screens for school or work, take short breaks every 20-30 minutes to look away from the screen, stretch, and move your body.
7. Practice Digital "Fasting": Consider taking short

The Art of Digital Balance: Finding Your Sweet Spot with Technology

In our modern world, technology is everywhere. From smartphones in our pockets to computers in our classrooms, digital devices have become an essential part of our daily lives. They connect us, entertain us, and help us learn. But like anything powerful, too much of a good thing can sometimes lead to challenges. This is where the "art of digital balance" comes in.

What is Digital Balance?

Digital balance isn't about completely ditching your devices or living without technology. Instead, it's about using technology in a way that supports your overall well-being – your physical health, mental health, and social connections. It's about being in control of your tech, rather than letting your tech control you.

The Impact of Unchecked Screen Time

While screens offer many benefits, excessive or unmindful screen time can have several negative impacts:

• Sleep Disturbances: The blue light emitted from screens can interfere with your body's production of melatonin, a hormone that helps you sleep. Using devices late at night can make it harder to fall asleep and reduce the quality of your sleep.
• Reduced Focus and Attention: Constant notifications, endless feeds, and the urge to multitask can make it difficult to concentrate on one task for an extended period. This can affect your performance in school and other activities.
• Physical Strain: Hours spent looking at screens can lead to eye strain, headaches, and neck or back pain. A sedentary lifestyle associated with high screen time can also contribute to other health issues.
• Mental and Emotional Well-being: Spending too much time online, especially on social media, can sometimes lead to feelings of anxiety, loneliness, and comparison. Seeing curated highlight reels of others' lives can make you feel inadequate.
• Impact on Relationships: When you're constantly distracted by your phone, it can take away from quality time with friends and family in person. Real-life conversations and interactions are vital for building strong relationships.

Cultivating Your Digital Balance

Developing healthy digital habits is a journey, not a destination. Here are some strategies to help you find your personal digital sweet spot:

1. Be Mindful of Your Use: Before picking up your device, ask yourself: "Why am I doing this? What is my purpose?" Is it for a specific task, or are you just automatically reaching for it out of habit?
2. Set Clear Boundaries: Establish "tech-free" times and zones. For example, no phones at the dinner table, no screens an hour before bedtime, or designate certain hours for homework without digital distractions.
3. Schedule Offline Activities: Make time for hobbies, sports, reading physical books, spending time in nature, or connecting with friends face-to-face. Prioritize these activities as much as you would online ones.
4. Manage Notifications: Turn off unnecessary notifications on your apps. This reduces interruptions and helps you stay focused on what you're doing in the real world.
5. Curate Your Digital Environment: Unfollow accounts that make you feel bad about yourself, and engage with content that is positive, inspiring, or genuinely useful.
6. Take Regular Breaks: If you have to use screens for school or work, take short breaks every 20-30 minutes to look away from the screen, stretch, and move your body.
7. Practice Digital "Fasting": Consider taking short

The Art of Digital Balance: Finding Your Sweet Spot with Technology

In our modern world, technology is everywhere. From smartphones in our pockets to computers in our classrooms, digital devices have become an essential part of our daily lives. They connect us, entertain us, and help us learn. But like anything powerful, too much of a good thing can sometimes lead to challenges. This is where the "art of digital balance" comes in.

What is Digital Balance?

Digital balance isn't about completely ditching your devices or living without technology. Instead, it's about using technology in a way that supports your overall well-being – your physical health, mental health, and social connections. It's about being in control of your tech, rather than letting your tech control you.

The Impact of Unchecked Screen Time

While screens offer many benefits, excessive or unmindful screen time can have several negative impacts:

• Sleep Disturbances: The blue light emitted from screens can interfere with your body's production of melatonin, a hormone that helps you sleep. Using devices late at night can make it harder to fall asleep and reduce the quality of your sleep.
• Reduced Focus and Attention: Constant notifications, endless feeds, and the urge to multitask can make it difficult to concentrate on one task for an extended period. This can affect your performance in school and other activities.
• Physical Strain: Hours spent looking at screens can lead to eye strain, headaches, and neck or back pain. A sedentary lifestyle associated with high screen time can also contribute to other health issues.
• Mental and Emotional Well-being: Spending too much time online, especially on social media, can sometimes lead to feelings of anxiety, loneliness, and comparison. Seeing curated highlight reels of others' lives can make you feel inadequate.
• Impact on Relationships: When you're constantly distracted by your phone, it can take away from quality time with friends and family in person. Real-life conversations and interactions are vital for building strong relationships.

Cultivating Your Digital Balance

Developing healthy digital habits is a journey, not a destination. Here are some strategies to help you find your personal digital sweet spot:

1. Be Mindful of Your Use: Before picking up your device, ask yourself: "Why am I doing this? What is my purpose?" Is it for a specific task, or are you just automatically reaching for it out of habit?
2. Set Clear Boundaries: Establish