Screen Time Self-Assessment

This worksheet is designed to help you reflect on your current digital habits and identify any signs of screen addiction. As you answer the following questions, think about your daily routines, emotions, and behaviors related to screen use.

1. Daily Digital Habits

Describe your average day in terms of screen time. Consider all devices such as your phone, computer, tablet, or TV. Include both school-related and personal use.

2. Emotional Responses

How do you feel when you are away from your screens? Do you experience anxiety, boredom, or excitement when you are online? Explain.

3. Signs of Overuse

Reflect on any changes you have noticed in your behavior because of screen use. Have you encountered issues like difficulty concentrating, disrupted sleep, or social withdrawal?

4. Identifying Triggers

What situations or feelings lead you to spend more time on your screens? For example, do you use your phone to cope with stress or to avoid certain tasks?

5. Goals for Change

Based on your reflections, list one or two goals that might help you develop healthier digital habits. What changes would you like to see in your daily routine?

Use this self-assessment to prepare for the next part of our session where we will develop a personalized plan for balancing your digital life.

Personalized Digital Balance Plan

In this activity, you will create a personalized plan to achieve a healthier balance in your digital life. This plan is designed to help you understand your current screen habits and set actionable steps to manage your screen time more effectively.

Step 1: Reflect on Your Current Habits

Think about your daily use of digital devices. Consider both productive and recreational screen time. Use the following prompts to guide your reflection:

• What is your typical daily screen time?
  
  
  
  
  
  
• Which activities (social media, gaming, homework, etc.) take up most of your screen time?
  
  
  
  
  
  
• What challenges do you notice due to high screen usage?
  
  
  
  
  
  

Step 2: Set Realistic Goals

Based on your reflections, write down one or two realistic goals you would like to achieve. Examples might include:

• Spending more time on offline hobbies
  
  
  
  
  
  
• Reducing your screen time by a certain percentage
  
  
  
  
  
  

Your Goal(s):

Step 3: Identify Strategies

List at least three strategies that could help you reach your goal. Some ideas include:

• Setting a timer or using an app that monitors screen use
• Creating a daily schedule that includes designated screen-free times
• Keeping your digital devices in a separate room during homework or bedtime
• Engaging in new activities or clubs that don't require digital devices

Your Strategies:

• Strategy 1:
  
  
  
  
  
  
• Strategy 2:
  
  
  
  
  
  
• Strategy 3:
  
  
  
  
  
  

Step 4: Plan Your Actions

Outline a simple action plan detailing how you will implement these strategies. Consider what steps you can start with immediately and identify minor milestones leading to your larger goal.

Action Plan:

Step 5: Commit to Your Plan

Review your plan and write a short commitment statement on why this change is important for your well-being. This statement will serve as a reminder of your dedication to creating a healthier digital balance.

Commitment Statement:

Remember, this plan is personal and flexible. Feel free to adjust your strategies as you find what works best for you. Review your progress periodically and update your plan to continue improving your digital habits.

Once you've completed your plan, share your insights with your teacher or a trusted mentor for feedback. Your personalized strategy will help you maintain control over your digital usage and improve your overall well-being.