Digital habits Activities

Technology isn’t something you have to avoid—it’s something you can learn to manage. Creating your own boundaries helps you stay in control of your time, attention, and energy. Even small changes can make a big difference in how you feel.

When are you most active?

Instruction:

  1. Check your screen time
    • Look at total time, top apps, and pickups
  2. Find your peak hours
    • When do you use your phone the most? (morning, after school, night)
  3. Ask why
    • What were you doing?
    • How were you feeling?
    • Did you plan to use your phone?

Reflection:

  • When am I most active on my phone?
  • Why do I use it most at that time?
  • How do I feel after?

Online vs Offline Check in

Instruction:

  1. Think about your day so far (or yesterday).
  2. Make two lists:

Online:
What did I do on my phone, apps, or computer?
(scrolling, texting, watching videos, gaming, etc.)

Offline:
What did I do away from screens?
(talking to people, schoolwork, hobbies, relaxing, moving, etc.)

  1. Be honest—there are no right or wrong answers.

Reflection:

  • Which list is longer—online or offline?
  • When did I feel most happy or relaxed today? What was I doing?
  • Did I use my phone during times I could have been doing something else?
  • Did any online activity make me feel happy or joyful?
  • Did any offline activity make me feel more focused or calm?
  • Do I remember more from my online time or offline time? Why?
  • Do I feel balanced between online and offline time?
  • What is one offline activity I enjoy that I want to do more?

Notification Experiment

Instruction:
Think about how often your phone pulls your attention. This activity helps you notice habits and distractions. Turn off your notifications for a set amount of time (1–2 hours or a full day). Go about your normal routine and pay attention to how you feel and what you do without notifications.

Attention and Distraction Reflection:

  • Did I reach for my phone out of habit, even without notifications?
  • How often did I want to check my phone, even if I didn’t need to?
  • What was I doing when I felt the urge to check my phone?
  • Did I feel more focused without notifications?
  • Did anything feel easier to finish without interruptions?
  • Did I notice more things around me (people, sounds, environment)?
  • Did I feel more in control of my time, or less?
  • Was there a moment I forgot about my phone? What was I doing?
  • Did I miss anything important?
  • Which apps did I want to check the most? Why do I think that is?
  • Would I try turning off notifications again? Why or why not?

My Digital Balance Plan

Instruction:
Think about how you use your phone and when it helps or distracts you. This activity helps you set simple rules so you can feel more in control. Look at your habits, then create a few personal rules that fit your daily life.

Digital Habits Plan:

  • I will take a break when…
  • I will not use my phone during…
  • I will use my phone for…
  • I will limit…

Reflection :

  • Which rule will be easiest to follow? Why?
  • Which rule might be harder? What could help me stick to it?
  • When am I most likely to forget my plan?
  • How will I remind myself to follow my rules?

Challenge:

  • Pick one rule and try it for a week
  • Did it help me feel more focused or balanced?
  • Do I want to keep this rule or change it?
  • What rule could I add next?