Digital Wellbeing Tracker Worksheet (Week 8-Worksheet)

Name:

Date:

📱 Part 1: Digital Usage Tracking & Analysis

1. How many hours per day do you estimate you spend on digital devices? (Include phone, computer, gaming, TV)

Less than 3 hours

3-6 hours

7-10 hours

More than 10 hours

2. Which digital activities do you spend the most time on? (Tick all that apply)

Social media (Instagram, TikTok, Snapchat)

Gaming

Streaming videos (YouTube, Netflix)

Messaging friends

School work

Online shopping

3. Rate how your current screen time affects each area (1 = very negative, 5 = very positive):

Sleep quality: 1 __ 2 __ 3 __ 4 __ 5 __

Ability to focus on schoolwork: 1 __ 2 __ 3 __ 4 __ 5 __

Energy levels: 1 __ 2 __ 3 __ 4 __ 5 __

Mood/happiness: 1 __ 2 __ 3 __ 4 __ 5 __

4. Do you experience any of these symptoms after long periods of screen use?

Eye strain or dry eyes

Headaches

Difficulty falling asleep

Feeling anxious when away from devices

Neck or back pain

None of these

🧠 Part 2: Reflection & Understanding

5. Describe a time when excessive screen time negatively impacted your day. What happened and how did it make you feel?

6. Blue light from screens can affect our sleep. Explain in your own words why using devices before bed might make it harder to fall asleep.

7. What is "digital addiction" and what are three warning signs that someone might have an unhealthy relationship with technology?

Digital addiction is: _________________________________________________

Warning sign 1: _________________________________________________

Warning sign 2: _________________________________________________

Warning sign 3: _________________________________________________

✅ Part 3: Personal Digital Wellbeing Action Plan

8. Create your Personal Digital Wellbeing Checklist. List 5 specific strategies you will try to improve your digital habits:

1. ________________________________________________________

2. ________________________________________________________

3. ________________________________________________________

4. ________________________________________________________

5. ________________________________________________________

9. Choose ONE strategy from your list above. Explain how you will implement it and what challenges you might face.

My chosen strategy: _________________________________________________

How I will implement it:

Potential challenges:

10. Weekly Challenge: Track your screen time for one week using your phone's built-in tracker. What realistic daily limit will you set for recreational screen time?

My daily recreational screen time goal: _______ hours _______ minutes

I will check my progress on: ___/___/______ (DD/MM/YYYY)

Digital Wellbeing Tracker Worksheet

Digital Wellbeing Tracker Worksheet (Week 8-Worksheet)

📱 Part 1: Digital Usage Tracking & Analysis

🧠 Part 2: Reflection & Understanding

✅ Part 3: Personal Digital Wellbeing Action Plan

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