Tech-Life Balance Reset

JOYCE PURCELL

Tier 1

Lesson Plan

Tech Balance Sprint Guide

Students will create a 7-day tech-use plan with two notification or app limits, one phone-free block, and one metric to track progress, fostering healthier digital habits.

In our always-on world, finding a balance with technology is crucial for well-being, focus, and academic success. This lesson provides actionable strategies to help students regain control over their digital lives, improving their attention and sleep.

Audience

10th Grade

Time

30 minutes

Approach

Hands-on planning and practical application of digital habit changes.

Materials

Reset Your Digital Habits Slides, Screen-Time Audit and Plan Template, Notification Settings Walkthrough, Plan Quality Check, and Exit Ticket My Start Time

Prep

Prepare Materials

15 minutes

Review the Reset Your Digital Habits Slides to familiarize yourself with the content.
- Print copies of the Screen-Time Audit and Plan Template for each student.
- Ensure access to the Notification Settings Walkthrough instructions for students.
- Prepare the Plan Quality Check rubric for peer review.
- Print copies of the Exit Ticket My Start Time for each student.
- Have a timer ready for activities.

Step 1

Warm-up: Estimate Screen Time (5 minutes)

5 minutes

Begin with the Reset Your Digital Habits Slides (Slide 1).
- Ask students to estimate their yesterday's screen time and their top used app.
- Facilitate a brief discussion, asking a few students to share their estimates and initial reactions. (Refer to the Script: Tech-Life Balance Reset for guidance.)

Step 2

Teach Habit Levers (10 minutes)

10 minutes

Present the concept of habit levers: notifications, time limits, and phone-free blocks using the Reset Your Digital Habits Slides (Slides 2-4).
- Explain how each lever can help create a healthier tech-life balance.
- Guide students through the Notification Settings Walkthrough activity, allowing them to explore their phone's settings (if devices are allowed/available, otherwise discuss theoretical changes). (Refer to the Script: Tech-Life Balance Reset for guidance.)

Step 3

Audit and Set Limits (8 minutes)

8 minutes

Distribute the Screen-Time Audit and Plan Template.
- Instruct students to audit their current tech use briefly.
- Guide them to set two notification/app limits and schedule one phone-free block on their template. (Refer to the Script: Tech-Life Balance Reset for guidance.)

Step 4

Draft 7-Day Plan and Peer Check (5 minutes)

5 minutes

Students will continue drafting their 7-day plan on the Screen-Time Audit and Plan Template and choose one metric to track.
- Facilitate a quick peer quality check using the Plan Quality Check rubric, allowing students to give each other brief feedback on their plans. (Refer to the Script: Tech-Life Balance Reset for guidance.)

Step 5

Cool-Down: Exit Ticket (2 minutes)

2 minutes

Distribute the Exit Ticket My Start Time.
- Students will write down their intended start time for their plan and consider an accountability partner.
- Collect the exit tickets.

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Slide Deck

Tech-Life Balance Reset: Take Control!

Ready to reclaim your time and attention from your devices? Let's find your personal tech-life balance for better focus, attention, and sleep.

Welcome students and introduce the topic of tech-life balance. Explain that today's lesson is about gaining control over their digital habits, not about demonizing technology. Ask for a show of hands: 'How many of you sometimes feel overwhelmed by your phone or social media?'

Audit Your Digital Life: Where Does Your Time Go?

Our phones are designed to get our attention.
Notifications are the #1 way they do it.

Introduce the idea of a 'screen-time audit.' Ask students: 'What do you think an audit means in this context?' Briefly discuss how knowing their current usage is the first step. Transition to discussing how notifications play a big role in screen time. 'How many of you get distracted by notifications constantly?'

Lever #1: Tame Your Notifications

Turn off unnecessary notifications.
Use 'Do Not Disturb' or 'Focus Modes.'
Batch check apps that don't need instant alerts.

Explain the concept of notification levers. Guide students through quickly checking their own notification settings (or discuss theoretically if devices aren't allowed). Emphasize that they are in control, not their apps. 'Think about which apps truly need to notify you instantly.'

Lever #2 & #3: Set Limits & Go Phone-Free

Set app time limits.
Schedule daily phone-free blocks.
Create a 'charging station' outside your bedroom.

Introduce the idea of setting time limits and creating 'phone-free blocks.' Give examples of how this can be implemented (e.g., during homework, family dinner, before bed). 'Where in your day could you carve out a phone-free zone?'

Your 7-Day Tech-Life Balance Plan

Use your Screen-Time Audit and Plan Template to:
1. Audit your current use.
2. Choose 2 notification/app limits.
3. Schedule 1 phone-free block.
4. Select a metric to track your progress.

Explain that students will now apply these levers to create their own 7-day plan. Highlight the worksheet they will be using. Emphasize that this is a personal plan, tailored to their own needs and goals. 'This isn't about perfection, it's about progress.'

Plan Quality Check & Next Steps

Peer check your plan using the Plan Quality Check rubric.
Refine your plan based on feedback.
Complete the Exit Ticket My Start Time.

Explain the peer quality check using the rubric. Encourage constructive feedback. 'Your goal is to help your partner make their plan even stronger and more realistic.' Briefly discuss the cool-down exit ticket.

Worksheet

Screen-Time Audit and Plan Template

Name: ________________________
Date: ________________________

Part 1: Your Current Tech Habits - An Audit

Take a moment to honestly reflect on your tech use. There are no right or wrong answers, just honest self-assessment.

On a typical day, approximately how many hours do you spend on your phone or other devices (excluding schoolwork)?
What are the top 2-3 apps or websites that consume most of your non-school screen time?
When do you feel most distracted by your phone or device?
How does your tech use impact your attention, sleep, or mood?

Part 2: Your 7-Day Tech-Life Balance Plan

Now, let's create a plan to help you take control and find a healthier balance. Your goal is a 7-day plan that includes at least two notification or app limits and one phone-free block.

My Notification/App Limits (Choose at least 2)

Consider which apps you can limit or whose notifications you can turn off.

App/Notification Limit #1:
- Which app/notifications will you target?
- What specific change will you make (e.g., turn off all notifications, set a 30-minute daily limit)?
- How will this help you?
App/Notification Limit #2:
- Which app/notifications will you target?
- What specific change will you make?
- How will this help you?

My Phone-Free Block (Choose at least 1)

Identify a specific time or activity when you will intentionally put your phone away.

Phone-Free Block #1:
- When will this block happen (e.g., 7:00 PM - 8:00 PM, during dinner, the first hour after waking up)?
- What will you do instead during this time?
- Where will your phone be during this block?

My Tracking Metric (Choose 1)

How will you measure your progress or the impact of your changes over the 7 days?

Metric: (e.g., total daily screen time, number of times I picked up my phone during my phone-free block, how rested I feel in the morning)

Part 3: Reflection & Next Steps

What is one challenge you anticipate in sticking to your plan?
What is one positive outcome you hope to achieve by implementing this plan?

Activity

Notification Settings Walkthrough

Goal: Understand and adjust your device's notification settings to take more control over your digital distractions.

Instructions:

Locate Your Settings: Open your phone's main "Settings" app.
Find Notifications: Look for a section called "Notifications" (on Android) or "Notifications & Focus" (on iOS).
Review App Notifications: Tap into the "App notifications" or "Notification Style" section.
- Scroll through the list of apps. For each app, consider:
  - Do I really need to be notified by this app instantly?
  - Could I get updates when I open the app instead?
Make Adjustments:
- Turn Off: For apps that are not essential or are major distractions, toggle off all notifications.
- Silent/Badge Only: For apps you need updates from but not interruptions, choose "Silent" delivery or only allow badges (iOS) / turn off sound and vibration (Android).
- Prioritize: Keep notifications on for essential apps (e.g., messaging from close contacts, school announcements).
Explore Focus Modes (iOS) / Digital Wellbeing (Android):
- iOS: Go back to "Notifications & Focus" and explore "Focus." You can set up custom Focus modes (e.g., "Study," "Sleep") that silence notifications from specific apps or people during certain times.
- Android: In your main Settings, look for "Digital Wellbeing & parental controls." Explore features like "Focus mode" (to pause distracting apps) and "Wind Down" (to prepare for sleep by greyscaling your screen and silencing notifications).

Reflection Questions (Discuss with a partner or write down):

Which app did you decide to turn off or limit notifications for, and why?
How do you think this change will impact your focus or attention during the day?
What was one new feature you discovered in your phone settings that could help you manage your tech use?

Rubric

Plan Quality Check Rubric

Student Name (Reviewer): ________________________
Student Name (Plan Creator): ________________________

Instructions: Read your partner's 7-Day Tech-Life Balance Plan (Screen-Time Audit and Plan Template). Use this rubric to provide constructive feedback.

Criteria	1 Point (Needs More Detail)	2 Points (Good Start)	3 Points (Well-Developed)
Screen-Time Audit Reflection	Responses are minimal or unclear.	Responses are present but lack some depth.	Thoughtful and honest reflection on current habits.
Two Notification/App Limits	Fewer than two limits are identified, or they are vague.	Two limits are identified, but details on how are limited.	Two specific, actionable notification/app limits are clearly defined.
One Phone-Free Block	Phone-free block is missing or not specific (e.g.,