Digital Wellbeing & Balance

Introduction

Technology enriches our lives in countless ways, but like anything else, balance is key. This guide helps families develop healthy technology habits that support physical health, mental wellbeing, and meaningful connections.

Understanding Screen Time

Recommended Daily Limits

Age Group	Recreational Screen Time	Notes
Under 2 years	None (except video calls)	Critical brain development period
2-5 years	1 hour per day	High-quality, educational content with parents
6-12 years	1-2 hours per day	Balance with physical activity and sleep
13-18 years	2-3 hours per day	Excluding homework, self-regulate with guidance
Adults	Self-monitored	Be mindful of work-life balance

Types of Screen Time

Not all screen time is equal. Consider the quality:

Passive Consumption (Limit)

• Endless scrolling on social media
• Binge-watching shows mindlessly
• Random YouTube video hopping

Active Engagement (Better)

• Video calls with family and friends
• Creating content (art, videos, coding)
• Educational apps and programs
• Interactive games with problem-solving
• Learning new skills through tutorials

Physical Health & Technology

Sleep and Screen Time

Blue Light Effects

• Screens emit blue light that disrupts melatonin production
• Makes it harder to fall asleep
• Reduces sleep quality
• Affects next day's alertness and mood

Sleep-Friendly Tech Habits

• No screens 1 hour before bedtime
• Charge devices outside the bedroom
• Enable blue light filters after sunset
• Use alarm clock instead of phone
• Set device bedtime reminders
• Create relaxing pre-bed routine without screens
• Keep bedroom cool, dark, and device-free

Physical Health Tips

Eye Health

• Follow 20-20-20 rule (every 20 min, look 20 feet away for 20 sec)
• Blink frequently to prevent dry eyes
• Adjust screen brightness to room lighting
• Position screens at arm's length
• Use larger text sizes to reduce strain
• Take regular breaks from close-up work

Posture & Movement

• Sit with feet flat on floor
• Keep screen at eye level
• Support lower back with cushion
• Keep elbows at 90-degree angle
• Stand and stretch every 30 minutes
• Use standing desk periodically
• Practice neck and shoulder rolls
• Get at least 60 minutes of physical activity daily (kids)

Mental Health & Technology

Positive Effects

• Staying connected with loved ones
• Access to mental health resources
• Finding supportive communities
• Learning and personal growth
• Creative expression outlets

Potential Negative Effects

• Social comparison and low self-esteem
• Fear of missing out (FOMO)
• Sleep disruption affecting mood
• Reduced face-to-face interaction
• Anxiety from constant connectivity
• Information overload and stress
• Decreased attention span

Warning Signs of Problematic Use

Family Technology Boundaries

Screen-Free Zones

• Bedrooms: Keep devices out for better sleep
• Dining Table: Focus on conversation and connection
• Car: Engage with surroundings or family (except longer trips)
• Bathroom: Hygiene and health concerns

Screen-Free Times

• Meal times: All meals eaten without devices
• First hour after waking: Start day intentionally
• Last hour before bed: Wind down properly
• Family activities: Game nights, outings, conversations
• One day per week: Tech-free family day or afternoon

Family Media Agreement

Create a contract everyone signs:

• Agreed screen time limits for each family member
• Device-free zones and times
• Content guidelines and restrictions
• Privacy and safety rules
• Homework/chores before entertainment
• Consequences for breaking agreement
• Regular family review and updates
• Parents model same behavior

Digital Mindfulness

Intentional Tech Use

Before picking up a device, ask yourself:

1. Why am I reaching for this device?
2. What do I specifically want to accomplish?
3. How long do I need to spend?
4. Could I do something else instead?

Notification Management

• Turn off non-essential notifications
• Keep only important alerts (calls, texts from family)
• Disable social media notifications
• Use "Do Not Disturb" during focus time
• Schedule specific times to check messages
• Remove badges showing unread counts
• Silence group chats or leave non-essential ones

Mindful Social Media Use

• Set daily time limits on apps
• Unfollow accounts that make you feel bad
• Follow accounts that inspire and educate
• Engage authentically instead of mindless scrolling
• Post intentionally, not compulsively
• Take regular social media breaks
• Remember: feeds show highlights, not reality

Phone-Free Activities

Rediscover activities that don't require screens:

• Reading physical books
• Board games and puzzles
• Outdoor activities and sports
• Arts and crafts
• Playing musical instruments
• Cooking and baking
• Face-to-face conversations
• Journaling or drawing
• Meditation or yoga

Digital Detox Strategies

Types of Digital Detox

Mini Detox (Daily)

• 1-hour device-free break
• Phone-free meals
• No screens before bed

Moderate Detox (Weekly)

• Tech-free evening once a week
• Device-free morning routine on weekends
• Social media blackout for 24 hours

Major Detox (Occasionally)

• Full weekend without devices
• Week-long vacation from social media
• Tech-free family vacation

How to Successfully Detox

1. Plan ahead: Decide duration and rules
2. Tell others: Let friends know you'll be offline
3. Remove temptation: Put devices away or give to someone
4. Fill the time: Plan alternative activities
5. Expect discomfort: First hours are hardest
6. Reflect afterward: What did you learn?
7. Make changes: Apply insights to daily life

Building Offline Balance

The Four Pillars of Wellbeing

1. Physical Health

• Get 60 minutes of physical activity daily (kids)
• Maintain regular sleep schedule
• Eat balanced meals
• Spend time outdoors
• Practice good hygiene

2. Mental Health

• Practice stress management techniques
• Engage in hobbies you enjoy
• Learn new skills
• Set achievable goals
• Seek help when needed

3. Social Connections

• Spend quality time with family
• Maintain face-to-face friendships
• Join clubs or groups with shared interests
• Volunteer in your community
• Have meaningful conversations

4. Personal Growth

• Read books regularly
• Practice gratitude
• Develop new skills
• Pursue creative outlets
• Reflect on values and goals

Tools & Apps for Wellbeing

Screen Time Monitoring

• iOS: Screen Time (built-in)
• Android: Digital Wellbeing (built-in)
• Cross-platform: Moment, Freedom, RescueTime

Focus & Productivity

• Forest: Gamified focus timer
• Freedom: Block distracting websites
• Pomodoro Timer: Work in focused intervals

Mindfulness & Meditation

• Headspace: Guided meditation
• Calm: Sleep stories and meditation
• Insight Timer: Free meditation library

Sleep Improvement

• Sleep Cycle: Smart alarm clock
• f.lux / Night Shift: Blue light filters
• White Noise apps: For better sleep

30-Day Digital Wellbeing Challenge

Week 1: Awareness

• Day 1-2: Track all screen time without judgment
• Day 3-4: Notice when and why you reach for devices
• Day 5-6: Identify your biggest time-wasters
• Day 7: Review findings and set one small goal

Week 2: Boundaries

• Day 8-9: Implement phone-free meals
• Day 10-11: No screens 1 hour before bed
• Day 12-13: Turn off non-essential notifications
• Day 14: Evaluate what's working

Week 3: Balance

• Day 15-16: Add one offline activity daily
• Day 17-18: Practice the 20-20-20 rule for eyes
• Day 19-20: Set app time limits
• Day 21: Celebrate three weeks of progress!

Week 4: Sustainability

• Day 22-23: Create your family media agreement
• Day 24-25: Try a 24-hour digital detox
• Day 26-27: Share learnings with family
• Day 28-29: Establish new permanent habits
• Day 30: Reflect and plan for continued success

Quick Reference: Daily Habits

Morning Routine (30 minutes device-free)

1. Stretching or light exercise
2. Healthy breakfast
3. Brief meditation or journaling
4. Review daily goals
5. Then check devices if needed

Evening Routine (1 hour device-free)

1. Put away all devices
2. Light dinner
3. Relaxing activity (reading, bath, gentle yoga)
4. Prepare for next day
5. Sleep in device-free bedroom

Weekend Balance

• Limit recreational screen time to 3 hours
• Spend time outdoors
• Engage in hobbies
• Connect with friends in person
• Try something new offline